The main reasons for the student party are less consumption, nervous study and less exercise. Over time, some students will have a trend of soaring weight.
How does the student party lose weight healthily? First, diet.
1, three meals are scheduled, and each meal is 7 minutes full.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat. Eating 7 minutes full per meal can not only reduce the burden on the stomach, but also reduce the intake and play a role in losing weight.
2. Maintain adequate intake of protein.
During the study period, students should not only ensure the regularity of three meals, but also supplement enough protein intake. Protein plays an important role in physical development and health maintenance. At the same time, it is the raw material for increasing muscle and burning fat. Supplementing enough protein can not only improve metabolism and increase satiety, but also avoid sagging skin after losing weight. Rich in protein food, such as fish and shrimp, eggs, bean products, milk and other foods.
3. Change the big bowl into a small bowl.
If you want to achieve the goal of reducing intake, it is recommended to change the big bowl into a small bowl. Small bowls can be eaten several times, which can not only reduce intake, but also increase satiety.
4. It is recommended to add one serving of coarse grains every day.
There will be coarse grains in the school canteen, such as sweet potatoes, corn and coarse grain porridge. Choose coarse grains for one meal a day. Coarse grains are rich in cellulose and B vitamins. Cellulose can increase satiety and promote excretion. B vitamins can burn and metabolize fat, and at the same time can supplement the B vitamins needed by human body.
Second, sports.
Usually, you can use standing against the wall or taking a walk after meals and taking the stairs after class to increase consumption. If it is not too late at night, you can choose to skip rope 500~ 1000 times, and match it reasonably according to your own time. You can choose aerobic exercise on weekends, such as jogging, brisk walking, cycling, mountain climbing and swimming.
In addition, combined with anaerobic exercise, anaerobic exercise mainly exercises muscles and shapes, and at the same time can improve basal metabolism. Such as belly rolling, push-ups against the wall, squatting up and down, squatting down and jumping. Stick to it for 40~60 minutes each time, and keep 1~2 anaerobic exercises every week.
Besides diet and exercise, keep enough sleep every day. Adequate sleep can secrete leptin, which can promote metabolism, suppress appetite and promote fat burning. It is recommended to keep at least 7~8 hours of adequate sleep every day.