In the first 30 minutes of exercise, you consume water and sugar in your body, and then you will start to consume fat after 30 minutes. Reducing water and sugar can only temporarily reduce weight, and only by consuming fat can we really achieve the goal of losing weight.
This is better than spending the cash in your wallet in the first 30 minutes and spending the money in the bank after 30 minutes. Short-term exercise lowers blood sugar in the body and causes hunger. If you eat and drink after exercise, you will gain weight.
2. Many people's exercise methods are chaotic and unscientific.
Exercise to lose weight requires a complete plan to get twice the result with half the effort.
3. Exercise intensity is also an influencing factor.
Exercise to lose weight is to promote energy consumption. At the same time of exercise, the energy consumption of high intensity is definitely much smaller than that of low intensity, so the weight loss effect is more obvious. Xiao Liu lacks exercise time and intensity every day.
Fan suggested that people who rely on exercise to lose weight should exercise for 1-2 hours at a time, within the range that the body can bear, not less than moderate-intensity exercise, and mainly take aerobic exercise such as middle-speed running and skipping rope, and then cooperate with appropriate strength training. In order to lose weight, it is not advisable for some people to blindly increase the exercise time and intensity, which will only make people extremely tired and even lead to insomnia.
Walking and running have a good weight loss effect.
If you have poor endurance, you have to walk a few steps after running ... Are you ashamed, even annoyed and anxious because you can't last for half an hour while running? In fact, this way of walking and running is not necessarily bad. Sun, an associate professor of physical education and training at Beijing Sport University, told the reporter of Life Times that walking and running are more conducive to losing weight.
Sun pointed out that there are two kinds of sports, one is walking and the other is running. One is the alternate running training of professional athletes. This kind of training can enhance the heart and lung function. The other is that ordinary people exercise alternately by jogging and brisk walking to increase their physical endurance and achieve the purpose of losing weight.
To lose weight through exercise, two conditions must be met. One is to ensure that the exercise heart rate is maintained within the specified range, and the other is to ensure the time of continuous exercise. However, people who need to lose weight often have poor physical fitness. When they first started running, they were out of breath and couldn't run for a few minutes. At this time, you can change your running to brisk walking, wait until your breathing is a little gentle and you feel energetic again, and then continue running. If you can't run, you can go quickly instead.
Generally speaking, the elderly and people who have not exercised for a long time are more suitable for walking and running. According to everyone's physique and exercise times, the time, distance and times of exercise are also different. People who exercise for the first time usually walk 1 minute, and then jog 1 minute at a speed of 100 meters per minute, and so on alternately. Increase some exercise every two weeks, first walk for 2 minutes, then run for 2 minutes at a speed of 100 meters per minute, and so on.
Exercise to lose weight, don't be hungry.
Many people who lose weight have a question, that is, should they eat before and after exercise? How to supplement nutrition?
In this regard, Li Ning, a professional fitness coach of AASFP, told the reporter of Life Times that you must eat something easy to digest before exercise, such as bananas, raisins and sports drinks containing high carbohydrates. This can also achieve the effect of losing weight, and will not cause discomfort due to hypoglycemia. Besides, eat for 30 minutes before exercise. Don't eat indigestible food such as fat and protein.
How to control appetite after exercise?
It is generally believed that the energy consumed during exercise is the chief culprit of the arrival of appetite, but it is not. Fang Zilong, deputy director of the Sports Nutrition Research Center of the State Sports General Administration, told the reporter of Life Times that the coupling between exercise and appetite control is very weak. Many studies have proved that even if a lot of energy is consumed, it will not immediately increase people's appetite.
Generally speaking, the body temperature after exercise is the "culprit". If you feel fever after strenuous exercise, you will feel a temporary loss of appetite. But if you feel cold, such as after swimming, you may be unusually "eager" to eat. Everyone should have had this experience. Therefore, for people who want to lose weight or control their weight through exercise, the following exercise and diet strategies will be helpful.
1. Select the appropriate exercise intensity.
We should choose moderate and low intensity sports, especially endurance sports, such as walking, jogging and gymnastics. On the one hand, it is beneficial to improve fat metabolism, on the other hand, it will not increase appetite.
2. Master the time of eating after exercise.
Generally speaking, it is advisable to eat within 30 minutes after exercise. Eating after exercise 15-30 minutes, compared with eating after exercise 1 hour, subjects consume less energy.
3. Develop the habit of drinking more water.
People who drink about 7 glasses of water a day can consume about 200 kilocalories less than those who drink less.
4. The choice of food is particular.
After exercise, you can eat some snacks containing sugar and protein, such as skim yogurt, graham crackers and lean meat products. But we should pay attention to reducing the intake of fat, especially saturated fatty acids, and it is best not to eat desserts and hamburgers.