1, can you lose weight by sweating?
Sweating does not represent the effect of exercise. If you wear airtight clothes such as sweat-wicking clothes to increase perspiration, it is self-harm. If you don't drink water during exercise, you will basically commit suicide. Because your body will be severely dehydrated. That is, exercise dehydration. At this time, it is hypertonic dehydration, and water shortage is greater than water shortage. If you add pure fresh water at this time, congratulations, you are tragic again, and your body will continue to dehydrate. At this time, it will become low permeability dehydration, and water shortage is less than water shortage. Therefore, you can add more light salt water during exercise, but it is not necessary in many cases, because if you eat normally, most people have too much salt, and now people's taste is too strong.
2. What determines the amount of sweating?
Sweating is a self-cooling process. When it's hot in summer, standing outside for a while will make you sweat. It is influenced by a series of factors such as everyone's physique, environmental temperature and health status. First of all, sweat depends on the secretion of sweat glands, and the number of sweat glands is not only gender differences, but also individual differences. In addition, the amount of sweating depends on the body fluid content. Some people have more body fluids and sweat more when exercising; On the contrary, you sweat less. Finally, it depends on the physical quality of the individual. People with strong physique will not have strength even if they exercise hard, and naturally sweat less. On the contrary, people with poor health will sweat a little.
3. Is it healthy to exercise and sweat?
Exercise does not mean that the more you sweat, the better. I suggest you sweat a little, and moderate exercise is the most important. If you sweat a lot during exercise, you will reduce body fluids. If the liquid is not replenished in time, it will lead to decreased blood volume, increased heart rate, decreased perspiration rate, decreased heat dissipation capacity, increased body temperature, electrolyte disorder, acid-base balance disorder, and even dehydration and heatstroke in severe cases.
4. The benefits of sweating
1, detoxification. Active sweating can accelerate the process of body fluid circulation and metabolism, expel toxins such as lactic acid, urea and ammonia accumulated in the body, and ensure the patency of nose, skin, lungs and large intestine.
2. Control blood pressure. Hypertension is a phenomenon caused by narrowing and hardening of the inner diameter of blood vessels and limited unit blood flow. Exercise and sweating can dilate capillaries, accelerate blood circulation, increase the elasticity of blood vessel walls, and achieve the purpose of lowering blood pressure.
3. Promote digestion. If you don't sweat, qi and blood will run slowly, which will affect digestion and lead to poor eating.
4. Prevent osteoporosis. Sweating is beneficial to the effective retention of calcium and the prevention of osteoporosis.
5. Enhance memory. A long-term education experiment for 20,000 middle school students in the United States shows that active exercise and sweating have a positive effect on students, and their memory and concentration can be greatly improved.
6, skin care and beauty. People who never sweat have slow skin metabolism and some wastes are difficult to discharge. Sweating can clean pores and achieve the effect of beauty and skin care.
5, the strategy of losing weight
1, ensure more than 30 minutes of aerobic exercise every day, which can be jogging, brisk walking, dancing, doing exercises, climbing mountains, etc. However, continuous exercise must be carried out, and the intensity of activity can reach the level of fever, rosy complexion and slightly accelerated breathing after exercise. The specific time is not limited, and it can be in the morning, afternoon and evening. Don't demand the "best moment", the time that can be persisted is the best.
2. If there are no problems such as gastroptosis and severe indigestion, you must never sit down or lie down for half an hour after lunch and dinner. Although it is not suitable for strenuous exercise after a meal, it does not prevent you from doing some minor housework, such as washing dishes, mopping the floor, washing clothes and cleaning the house. It is best to walk back and forth.
3. Wear shoes that are easy to walk every day. Do not drive or take a bus within two kilometers, and walk as fast as possible, with the speed reaching 10 min 1 km (6 km per hour). A woman who drives to work should park her car as far away as possible. Don't take the elevator upstairs below the eighth floor, climb up by yourself. Going downstairs will hurt your knees, but going upstairs is not so dangerous unless you wear stilettos.
6, weight loss misunderstanding
Myth 1: Eating more fruits won't make you fat.
Some people like to eat fruit, thinking that fruit contains more vitamin C and is delicious. They can eat 500 grams or even 1000- 1500 grams at a time. In their spare time, some women often eat snacks, cakes, a cup of malt extract or a piece of chocolate. I think eating some fruit and drinking some drinks can moisturize the skin. Some people eat snacks and fruits instead of dinner to lose weight. Instead of losing weight, it became a fattening agent.
Let's first look at the calories they contain: a cup of malt extract or a 50-gram cream cake contains 160 calories, a piece of chocolate (50 grams) is about 200 calories, and an apple (100 grams) is about 65 calories, while a woman weighing 50 kilograms needs 1750 calories every day. Except for dinner, if the calories of such snacks are not controlled, they will greatly exceed the standard and make the body fat. If you don't eat dinner, filling your hunger with fruits and snacks will not only make you fat, but also cause nutritional imbalance. For example, eating bananas and other fruits 1- 1.5 kg a day without eating the main meal can lead to 1000 kcal, which adds up to more than 2,000 kcal a day, leading to obesity.
Myth 2: You can lose weight only by eating vegetables without eating.
There is a theory that if you want to be healthy, you should eat more vegetables and less. Because eating is easy to get fat and eating vegetables is more nutritious than eating, some people who want to lose weight try to eat less and eat more vegetables. Recently, medical professionals in Taiwan Province Province put forward different views on this theory, arguing that it is unscientific to eat more vegetables and less food, and carbohydrate food is the best way to lose weight and keep fit.
In recent years, most people in Taiwan Province Province have developed the habit of eating more vegetables and less food. The intake of carbohydrates is getting lower and lower, but the oil is getting more and more. Doctors say that people's sense of diet mainly comes from carbohydrates, not oil, that is, they will feel full when eating. If they eat too much high-fat food, they are not easy to feel full, but easy to get fat, because 1 g carbohydrate has 4 calories, while oil has 9 calories.
In addition, some finished staple foods that people like to eat are also high in oil, but they are often ignored, such as miscellaneous grain bread, whole wheat bread and nut bread. And the oil content often exceeds 35%, because if these foods are not oiled, the taste will be rough and astringent, while French bread with horns is smooth and crisp, containing half of the oil.
Myth 3: protein can eat more.
Some people think that protein is a muscle tonic. Eating more eggs, milk and lean meat is not a big problem. If you think so, you are all wet. Muscles grow according to the needs of your body, that is, according to the intensity of your exercise. They won't grow taller because they eat too much, and the extra protein will be converted into heat. Since the daily intake of protein is not less than 70g, it is ok to eat more, but not too much and not more than 150g, so it can be divided into two meals, and any two meals can be used. You can eat an egg yolk every day. Meat skin contains a lot of animal oil, which is a high-calorie substance and should not be eaten; Egg yolk contains a lot of cholesterol, so don't eat too much. Protein's intake should not be too much, it should be a daily non-staple food.
Another opposite misunderstanding is that you can't eat meat to lose weight. Meat contains high-quality protein and iron. Lack of protein, loss of body muscles, is not conducive to weight loss.
Myth 4: Eating less can help you lose weight.
To lose weight, we need to control a certain amount of food, but if we simply eat less and eat too little, we can't lose weight.
Eating too little, the appetite is basically unsatisfied, and it is difficult to persist for a long time. Once you resume your daily diet, you will definitely rebound. ; Plus the size of diet food is too small. Sometimes when you eat two bites of a solid diet meal, your stomach can't get the signal of fullness, so you feel hungry all day, and finally you can't help but eat a big meal and lose weight. Normal fat intake should account for 20%-30% of total calories. If the fat content of food is too low, the taste of food is bound to be very different and it is easier to get hungry.
In addition, if you eat too little, when you think you are in a famine era, your body will automatically lower your metabolism and consume less calories.