In fact, the obesity gene is not incurable. For example, you can find a way to reduce your food or increase your basal metabolic rate. How does the obesity gene lose weight? How to lose weight with easy fat constitution? What are the easy-to-fat constitutions and how to lose weight?
1, change the diet structure
In the past, carbohydrates accounted for a large proportion in people's diet structure, but now we can change the diet structure. Appropriately reduce the intake of carbohydrates and increase the intake of protein.
First of all, instead of eating carbohydrates completely, change the proportion of diet. If you used to eat only rice, you can eat some coarse grains now, or replace the staple food with cereals, sweet potatoes and corn.
In daily life, you can also increase the extraction of protein and vegetables. Don't eat two or three bowls of rice, just eat two or three dishes. This diet is bound to gain weight. Besides eating less carbohydrates, we should eat more high-quality protein. Protein is an essential element for muscle formation, so don't go on a diet. With more muscles in the body, the proportion of fat will naturally decrease. Many high-quality protein can be extracted from some foods, such as unprocessed beef, muscle, pork or salmon and milk.
2. Why should we reduce the intake of carbohydrates?
Eating too many carbohydrates will stimulate insulin secretion in the body, while too much insulin secretion will increase blood sugar in the body, inhibit the decomposition of fat, and lead to fat storage, which will lead to obesity in the long run. Therefore, while controlling carbohydrate intake, we need to pay attention to doing some strength training to maintain the muscles in the body and prevent the basal metabolic rate from falling.
3. Exercise should be diversified.
I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.