Eat less-scientific diet;
(1) The energy consumed is less than the energy consumed.
(2) The ingredients of food should be comprehensive and balanced.
(3) Eating less oil is the key.
Exercise more-about exercise to lose weight;
Exercise is an essential and very important link in the process of losing weight. Exercise needs a lot of energy and emits a lot of heat. The main purpose of exercise is to consume the energy generated by fat and reduce fat and weight. It should be pointed out that:
(1) Do aerobic exercise: When the human body has sufficient oxygen supply, the oxidation of glucose in the body takes the route of "tricarboxylic acid cycle", and glucose can be fully burned to generate carbon dioxide and water, releasing a lot of energy. This metabolism is called "aerobic metabolism"; When the human body is anaerobic, the metabolism of glucose in the body is "anaerobic glycolysis" Glucose can't be fully burned, which releases less energy and produces a lot of lactic acid in the body. This metabolic process is called "anaerobic metabolism". If the exercise is too intense, the energy generated by the three-shuttle cycle of oxygen and glucose inhaled in the body can not meet the needs of the body, and another part of glucose in the body will undergo anaerobic glycolysis to supplement the insufficient energy of the body. This kind of exercise is "aerobic and anaerobic mixed exercise" Weight loss exercise should be aerobic exercise to avoid anaerobic exercise. Walking, long-distance running, dancing, swimming and fitness equipment all belong to aerobic exercise.
(2) Don't do high-intensity exercise, but do moderate and low-intensity exercise: doing high-intensity strenuous exercise won't last. In short-term exercise, the energy provided by carbohydrates (muscle glycogen and liver glycogen) in the body is mainly consumed, rather than fat first. Moderate and low intensity exercise can last for a long time, which can mobilize the decomposition of fat in the body to provide energy. The total amount of oxidized fat is more than that of high intensity strenuous exercise.
(3) Persistence and permanence: If you want to exercise to lose weight, do the same amount of exercise every day from now until forever. Don't "fish for three days and dry the net for two days", and don't exercise when you lose weight. Stop exercising after you lose weight successfully.
(4) Don't eat more after exercise: In order to consume energy, you often make yourself hungry after exercise. At this time, it is time to lose weight. If you can't help being hungry, even your appetite is wide open, and you eat more than usual, you can't lose weight, but it is counterproductive.
(5) Exercise mode and amount of exercise should be appropriate: exercise to lose weight cannot be the same, so we should pay attention to various factors of dieters and choose the appropriate exercise mode and amount of exercise. .
(6) Exercise to lose weight step by step: obese people prefer less exercise to more exercise. When they start to exercise to lose weight, their physical strength may be unbearable. The amount of exercise should start from an early age and gradually increase, and the body will gradually adapt. There is a gradual process.
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