Diet and exercise
1, exercise in the morning
If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercise after eating is not good for the stomach, and it is not appropriate to exercise immediately after breakfast; In addition, when I get up in the morning, my blood sugar is low, so I need to add some energy before exercising. Therefore, it is better to drink a cup of honey water, eat a piece of bread and go to exercise after getting up early. Have breakfast 1~ 1.5 hours after exercise. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.
In addition, it should be noted that the temperature in the morning is relatively low, which is not suitable for outdoor sports at a very early time. In the morning, due to the influence of blood sugar and temperature, we should pay attention to warm-up to prevent sports injuries, and at the same time, we should pay attention to maintaining a certain intensity. Only moderate-intensity exercise for more than 30 minutes can get better weight loss effect.
2. Exercise at noon
Noon is not recommended exercise time. Because exercise can easily affect normal Chinese food at this time, and Chinese food is very important to lose weight.
If it is difficult to arrange exercise at other times, you can arrange your lunch diet and exercise like this: add meals twice in the morning and afternoon to gain weight. On the contrary, weight loss at lunch is mainly based on a light diet. Lunch and exercise time should still follow the principle of "exercise for at least 2 hours after dinner, and add more energy after 1 hour". Drinking two cups of tea after a meal can help the peristalsis of the stomach and remove greasy.
Step 3 exercise at night
Evening is the most flexible time. If you can eat at around 6 pm, exercise at around 8: 30 pm is the best choice. It's too late to sleep easily.
If you need to exercise at 7-8 pm, you can transfer the weight of some dinner to the afternoon dinner (or eat dinner 2 hours before exercise), or you can add some fruits, vegetables, bean products, porridge and so on. Avoid hunger at night after 1 hour exercise. Try not to eat too much after exercise at night, which will not only overload the stomach, but also affect weight loss.
Weight loss plan, diet and exercise
1, morning: a glass of water+simple exercise+nutritious breakfast.
Get up in the morning and drink a glass of water on an empty stomach to moisten the intestines and promote detoxification. If you drink light honey water, the effect will be better after drinking water, and you can do some simple exercise. You can jump rope and run if you have enough time. If time is tight, you can do some stretching exercises and stretch your abdomen. Breakfast must be eaten and nutritious. Boiled eggs and oatmeal milk are good choices.
2. Noon: a glass of water+light diet+coffee or tea.
Drinking a glass of water before meals can enhance satiety, replenish water to the body and speed up metabolism. Lunch should be full, but light. Kelp, bean sprouts, fungus and fungi are all nutritious foods to lose weight. Just eat a little meat. Half an hour after a meal, have a cup of tea or coffee to refresh your mind and promote digestion. It is best to choose black coffee for coffee, which helps to burn fat.
3, in the evening: fruits and vegetables+exercise
Many people like to lose weight without eating after noon. Although this method is very good, if you can't stand hunger, don't use it to avoid hurting your stomach. You can eat some fruits at night, such as bananas and apples, which are not only easy to apply, but also have high vitamin content. Do some exercise in the evening, which can be jogging or walking. If you can do some simple yoga moves before going to bed, the effect will be better.
The weight loss plan loses 20 pounds a month.
1, control calories and fat
Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
2, the diet should be light
Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
3. Eat fruits and vegetables regularly.
Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
Step 4 eat a balanced diet
Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.
5. Negative thermal balance
The calorie intake must be less than your consumption.
6. Strong will
Will determines the effect and quality of weight loss.
Matters needing attention
It is not advisable to eat too much before and after exercise, and it is better to exercise 2 hours after dinner. You can replenish some energy after exercise, but you need to replenish a lot 1 hour (and you should not eat too much).
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