1, the category of exercise to lose weight
Exercise to lose weight is mainly divided into three categories: endurance sports, strength sports and ball games.
1, endurance sports
Endurance sports suitable for obese people include walking on the ground, climbing, jogging, cycling and swimming.
2. Strength movement
Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise to consume fat and is suitable for obese people with good physique.
3. Ball games
Obese people with good constitution can take part in less intense ball games, while those with weak constitution can only take part in non-competitive ball games.
What are the benefits of exercise to lose weight?
1, promoting metabolism
Exercise can restore the regulation of metabolism, stimulate body function, consume excess fat, and then promote fat metabolism.
2. Prevent fat formation
Muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells shrink and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.
3. Improve the cardiovascular system
Exercise helps to improve myocardial metabolism, enhance myocardial working ability, enhance myocardial contractility, improve the adaptability of obese cardiovascular system to physical load, reduce cardiac load, and thus improve the function of cardiovascular system.
4. Improve lung respiratory function.
Exercise increases the strength of respiratory muscles, increases the range of chest activity and vital capacity, improves the function of lung ventilation and ventilation, accelerates gas exchange, and is conducive to more oxidation and combustion of excess fat.
5, promote gastrointestinal peristalsis
Exercise improves the regulating function of abdominal visceral activity, increases gastrointestinal peristalsis and its blood circulation, and reduces complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness.
6, increase brain vitality
Exercise adjusts the activity state of cerebral cortex, makes it full of vitality, and increases confidence in overcoming obesity.
The best time to exercise to lose weight.
It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.
Based on this, several optimal exercise periods can be deduced:
Morning session: 3 hours after breakfast to before lunch.
Afternoon: 3 hours after lunch to before dinner.
Evening session: 3 hours after dinner to bedtime.
2. Causes of fat accumulation
The size of fat cells determines fat and thin.
Because it can lead to obesity, fat is not popular. This is actually our prejudice. The doctor said that it is not the amount of fat that determines people's fatness, but the volume of fat cells. Because human fat cells basically have no self-reproduction ability, the number of fat cells remains basically unchanged after birth, and the difference between fat and thin is mainly that each fat cell contains different amounts of fat. If there is no external force to reduce the number of fat cells, the bigger each fat cell is, the fatter it will be locally.
So if you want to keep slim, doctors suggest controlling the volume of fat cells, controlling diet or strengthening exercise, which can reduce the fat content in each fat cell.
1, reduce the intake of fatty foods.
The main sources of calories consumed by human body are fat, protein and carbohydrates, among which fatty food is the chief culprit of fat cell expansion.
Carbohydrate and protein's calories must be converted into fat and stored in human body through various channels, and once the fat food is absorbed, it will soon enter fat cells. Therefore, in order to control the expansion of fat cells, we should reduce the intake of high-fat foods such as fat, cream, hamburgers, French fries, fried products, chocolate, cakes and whole milk.
2. Reduce the carbohydrate content in the diet.
Carbohydrates can also be converted into fat in the liver and stored in fat cells. The liver can only convert about15 ~ 20g of glucose into fat in a day, so the rate at which carbohydrates are converted into fat is limited. However, carbohydrates will stimulate the secretion of insulin, and insulin will promote the accumulation of fat and inhibit the decomposition of fat, so we should reduce the intake of carbohydrate foods such as rice, pasta and starch!
3. Exercise reduces body fat and improves body composition.
The higher the level of exercise and physical activity, the less the body fat content. All forms of exercise will increase the oxidation of fat, but only long-term low-intensity aerobic exercise can provide the largest proportion of fat energy. Exercise can increase the body's energy consumption, adjust and improve the energy balance, reduce fat, and make the body establish a new balance at a lower level of body fat and control body fat.
Liposuction fundamentally reduces the number of fat cells.
Controlling diet or strengthening exercise can only temporarily reduce the fat content in fat cells, but not reduce the number of fat cells. Once you stop exercising or dieting, you may rebound. Therefore, if you want to stay slim, you must completely remove fat.
Liposuction surgery is no stranger to many people. According to Dr. Xu Xiang, liposuction is to crush the fat by physical means such as ultrasound and high-frequency electric field, and then insert the liposuction tube into the subcutaneous fat layer through a small incision in the skin, and use the suction of negative pressure to remove the subcutaneous fat accumulated locally in the human body, so as to quickly achieve the purpose of shaping and partial weight loss, and it is not easy to rebound after surgery.
Liposuction takes advantage of the non-renewable ability of fat cells. After liposuction, the number of fat cells in the body is greatly reduced, and the local shape is rapidly shaped. Its main function is to improve body shape and shape beautiful body curves.
Liposuction is good, but you can't do whatever you want.
Liposuction is undoubtedly the gospel of obese people, but not everyone can liposuction anywhere, nor can they suck as much as they want. Dr. Xu Xiang told us that people who can receive liposuction must weigh less than 30%, and at the same time, their skin should be elastic, not too loose and not too many wrinkles. People over 60 years old and immature teenagers are not suitable for liposuction. People with visceral diseases, such as hypertension, coronary heart disease, hyperlipidemia, hyperglycemia, etc., cannot do liposuction surgery. Waist and abdomen, buttocks, back, thighs, upper limbs (upper arms and forearms), lower jaw, lower leg, etc. Are common liposuction sites. Doctors will control the amount of liposuction within a reasonable range according to the patient's own situation, and liposuction in stages can also achieve good body shaping effect.
In addition, the doctor also stressed that after liposuction, people's weight will not drop significantly. Liposuction cannot replace physical exercise and healthy diet. After liposuction, physical exercise and healthy diet are very important to keep slim.