In fact, by 2023, the number of overweight people in China has reached 200 million, and the number of obese people has exceeded 90 million. In this context, the weight loss industry is regarded as a sunrise industry. With more and more capital pouring into the market, the weight-loss training camp has the momentum of "window". Many people achieve their ideal weight through weight-loss camps, but rhabdomyolysis and sudden death during weight loss can not be ignored. Some weight-loss coach training camps are "crash" in less than a month, and there is no scientific and complete theoretical system of exercise, diet and psychological counseling. In the process of losing weight, whether the combination of nutrition intake and exercise is scientific and reasonable, and how to evaluate health indicators timely and accurately, these industry standards need to be improved.
After some devil's training, I successfully lost weight in the weight-loss camp, but it didn't take long before I got out of the camp. This roller coaster-like gap actually brought a greater blow. An Chiying, director of the Endocrinology Department of Shenzhen Hang Seng Hospital, told the research group that such people are not uncommon in her obesity clinic. Losing weight is to reduce "fat in the brain". If the consciousness and state have not changed after leaving the camp, this kind of low-intake and high-intensity exercise will not last long, and the weight is actually easy to rebound. The real slimming still depends on scientific methods, no dieting, no hunger, moderate exercise and good eating habits, rather than just pursuing temporary thinness and eventually becoming fat.
Two? Losing weight on an empty stomach is a particularly stupid way to lose weight. It's time to reflect. Fat people can always feel the malice from this world, and losing weight is an eternal topic. Although many articles on scientific slimming have been written, extreme cases emerge one after another. It's really sad that there are still many people who starve to lose weight. They regard food as their enemy, and their attitude towards food is extremely extreme. During dieting, they try their best to suppress their appetite and regard eating their favorite food as a crime. That deep sense of guilt not only deprives them of the pleasure of enjoying food, but also slows down their metabolism. On the other hand, I eat hard after dieting. Eating a lot of high-calorie foods far exceeds the body's needs, so that these foods quickly turn into excess fat and accumulate on the body, and finally become fatter. Therefore, it is a particularly stupid way to lose weight on an empty stomach.
It's no use telling you so many theories, it's just a mule coming out of the horse. I will give you my whole weight loss plan without starving. Don't be ignorant of goods. This is not a land sale. This plan was introduced from the United States and is particularly popular in Europe and America. It doesn't require dieting, exercise or counting calories. Starting from the concept of scientific sugar control, we can be healthy and slim. Take these e-manuals, related video tutorials, national open slimming classes twice a month, and 100 kinds of edible recipes, such as YES food list and NO food list, all of which can be operated at home. It's very simple. Friends in need can take them to Sister Min's Weixin (homophonic): The group at the beginning is m6? The latter group is: sksk can combine these two sets of data in order, which is very simple. Note: I know.
The slimming effect and slimming comfort of this scheme are still very reliable. Many people have easily lost dozens of pounds and lost a lot of visceral fat with this program. Losing weight is a pleasant thing, there is no need to make it so difficult.
Three slimming questions and answers | What if metabolism is reduced? Recently, many backstage friends have raised some questions about slimming. I made a simple arrangement and answer to see if there was any confusion. Only by solving these puzzles can I lose weight better!
1, what if metabolism decreases?
Metabolism slows down after slimming, generally for three reasons:
A, excessive dieting, making muscle loss serious; B, the intake of protein is insufficient, which does not provide good nutritional conditions for muscle synthesis; C, the activity is reduced, and it cannot be synthesized quickly after muscle loss.
PS: Muscle synthesis needs enough protein+some exercise+some rest.
If your metabolism slows down for the above reasons, you can try:
☆ Slowly return to normal diet, ensure balanced nutrition, and pay special attention to breakfast.
☆ Increase exercise, especially some anaerobic exercise, and do it together with aerobic exercise.
☆ Ensure adequate protein in the diet, eat more dairy products, bean products, lean meat and eggs, and provide sufficient nutrition for muscle synthesis.
☆ Take some B vitamins, which mainly exist in green leafy vegetables, milk, animal liver, fish, eggs and other foods.
Drinking more water, taking a hot bath, massage and going to bed early can also promote the consumption of metabolism.
In short, there is no other way to improve metabolism except through healthy diet and exercise habits.
2. How to choose vegetables during slimming?
In slimming, you must eat more vegetables, because vegetables are rich in nutrients such as potassium, dietary fiber, folic acid and vitamins. , and low in calories, large in size and remarkable in slimming effect. The higher the proportion of vegetables in a meal, the lower the total calorie intake.
When choosing vegetables in weight loss, you can refer to the following criteria:
A, selecting fresh vegetables;
B, the darker the color of vegetables, the richer the nutrition, and the more suitable for slimming;
C, some root vegetables should be eaten as staple food, such as potatoes, lotus roots, yam, etc. ;
D, most vegetables are very oil-absorbing, so be careful not to put too much oil when cooking, and don't overcook it;
E, eat different kinds of vegetables every day, arrange some of various colors.
3. How to choose meat and eggs in slimming?
In terms of slimming, the recommended meat mainly includes: peeled poultry and their internal organs, beef, sheep, pork, fish and other seafood and shellfish with less fat content. Recommended eggs are chicken, duck, goose, quail eggs and their substitutes.
During weight loss, choose meat and eggs like this:
A, choose lean meat with low fat content, such as tenderloin;
B, removing the obvious fat in the meat;
C, when eating poultry, remember to peel, don't eat head, claws, wings, neck;
D, fish, seafood and shellfish can be eaten at will, and the calories are not high;
E. When cooking, steam, boil and bake (no oil or low oil), and don't consume too much oil.
4. What drink won't make you fat?
As long as it is sugar-free and alcohol-free, you can drink it for slimming. I recommend several:
A, boiled water: boiled water is the most suitable drink for slimming, no one;
B, sugar-free drinks: coke/sprite, soda/soda, etc. ;
C. Tea/sugar-free tea beverage: whether it is black tea, green tea, black tea, Pu 'er tea, oolong tea and scented tea, including some bottled teas (such as oriental leaves), as long as no sugar is added, it is beneficial to lose weight;
D. Black coffee: Caffeine in black coffee can accelerate fat decomposition, improve metabolic rate and exercise intensity, promote diuresis and drainage, and improve edema, but don't put sugar when drinking.
E, DIY all kinds of fruit drinks: lemonade, cucumber water, passion fruit water, as long as there is no sugar, you can drink it.
5. What are aerobic exercise and anaerobic exercise?
Aerobic exercise: low-intensity but long-lasting exercise is generally aerobic exercise. For example, our most common walking, jogging, cycling, swimming and so on.
Anaerobic exercise: the intensity of exercise is relatively high, and the exercise is relatively intense. There will be obvious wheezing in the first 2 minutes, and the exercise that needs a short rest before continuing is generally anaerobic exercise. Common anaerobic exercises include: flat support, weight lifting, 100-meter sprint and so on.
Aerobic exercise will consume carbohydrates and fat in the body during exercise; Anaerobic exercise only consumes carbohydrates, which is why many of us say aerobic exercise is more slimming.
In life, "pure aerobic" or "pure anaerobic" does not exist. As long as it suits your exercise, it is the thinnest exercise?
6. Let's go. How to lose weight?
If you want to lose weight quickly, you can pay attention to the following four points:
A, walking posture should be correct: when walking, hold your head up and chest out, your chin is miniature, your shoulders are naturally open, your abdomen is closed, your hips are clamped, and you should use stride force. Never hunch over or bend your head to play with your mobile phone.
B, walk as fast as possible and stick to it for a long time: the amount of fat consumed by walking fast is related to walking speed and persistence time. The faster you walk, the longer you persist, and the better your slimming effect will be.
C, the stride is bigger: the stride is bigger and consumes more calories, which can effectively stimulate the inner thigh muscles. Each step is equivalent to a leg muscle stretching, which can help shape the leg shape.
D. Abdominal breathing: The specific operation method is that the abdomen bulges when inhaling and contracts when exhaling. Using the abdomen to guide breathing can not only improve exercise consumption, but also help to exercise abdominal muscles and make the lower abdomen flatter.
7. What are the precautions for slimming during menstruation?
One week before menstruation, due to fluctuations in hormone secretion and changes in body fat, there are usually cases of loss of appetite, fatigue, bad mood, edema and weight gain.
These conditions are normal physiological phenomena, so we must stabilize our mentality.
At the same time, menstrual slimming should try to pay attention to four points:
A, don't deliberately suppress appetite, but refuse high-calorie snacks;
B, try to keep moving, but avoid severe abdominal vibration;
C, eat more vegetables, supplement vitamins, enhance satiety, or eat animal liver to supplement iron;
D, menstrual weight fluctuations are normal, don't weigh yourself to find stress.
Which of the above questions are you confused about? Solve these puzzles and continue to lose weight quickly!