How can obese people be thin? Many girls want to keep their perfect figure, and many girls, especially the waist and abdomen, always have some fat. We can get a good figure through exercise. How thin are the following people who share obesity?
How do obese people lose weight 1 1 and drink enough water?
Water is very important for people who lose weight. Drinking more water can make them feel full, and it can also help us excrete toxins from our bodies. People who lose weight can't help but pay attention to this and drink a small amount of water many times a day.
2. Pay attention to the choice of food
The most important thing to lose weight is diet. If you don't pay attention to your diet, you can't lose weight. You should choose foods that help you lose weight. Eat nutritious breakfast, milk and cereal with high protein, high cellulose and low fat, and some fruits that can lose weight, such as apples, kiwis and bananas. Lunch should be full, but it is best to choose low-fat food, less meat and more vegetables, and the amount of staple food should be reduced. Meat can be chicken, fish or lean pork, and dinner should be finished before 7 o'clock. Just have some light porridge or clear soup.
Step 3 fast after dinner
Eating at night is very bad for losing weight, especially eating snacks and supper. If you are not active at night, the food you eat will completely turn into fat. You'd better feel a little hungry before going to bed, so you don't have to worry about fat accumulation.
Step 4 exercise
In addition to diet, it is also very important to lose weight, that is, exercise. Fat people should exercise every day. It is difficult to lose weight by running alone, and it must be combined with strength training to be effective. So people who want to lose weight can go to the gym, which is fully equipped and can make you lose weight better.
5. Eat only seven points full
Dieting is not allowed, but if you want to control your food intake, you can't stop when you see something delicious, and it's no use doing so much exercise. Just eat 7 minutes full for every meal. If you are not full, you should put down your chopsticks and leave the table at once.
The main causes of obesity are as follows:
1, genetic factors.
Most of them are considered to be multifactorial inheritance. When parents' physique is passed on to their children, it is not a single genetic factor that determines their children's physique, but a variety of genetic factors, so it is called multifactorial inheritance.
2. Psychological factors.
In order to relieve emotional distress and emotional instability, many people also use food as a way to vent. These are the causes of overeating and obesity.
3. Sports-related factors.
Exercise helps to burn fat. In daily life, with the development of transportation, the mechanization of work and the reduction of housework, there are fewer and fewer opportunities for human body to consume calories. On the other hand, because the energy intake has not decreased, it has become obese. Obesity leads to the slowness and laziness of daily activities, and reduces the consumption of calories, leading to a vicious circle and contributing to obesity.
4. Drug factors.
Some patients will take some hormone drugs during the treatment, which will lead to the damage of various functions of the body, and then the symptoms of obesity will appear.
For obese people, in the process of losing weight, we should appropriately reduce dietary calories. The calorie intake is lower than the calorie consumption. When the balance is negative, the body fat is gradually decomposed and the weight is gradually reduced. Replace high-calorie food with low-calorie food, and replace fat with poultry meat and lean meat. Use eggs, milk and bean products instead of snacks with more sugar and oil. Chocolate, milk ice cream and candy are not edible.
How can obese people be thin? 2. How to exercise?
First, keep it through aerobic exercise.
1, plate bracket moves
Plate support is a good exercise. Through practice, you can improve your whole body muscles, especially the core muscles, which is of great help to maintain the dimension of your waist and abdomen.
2. Bobby sports
Bobby exercise belongs to high-intensity aerobic exercise, which can effectively help reduce the fat content and is a good way to shape.
3. Walking and jogging
This is very simple and easy to do. You don't need to prepare too much exercise anytime and anywhere. Can exercise the whole body, promote blood circulation and metabolism, and avoid fat accumulation.
Second, keep it through interval training.
Through interval training, the oxygen intake can be greatly increased, and after the training, the body's absorption of oxygen will also be greatly increased, and the maximum oxygen intake will continue to increase, which will eventually make better use of oxygen. Through training, your metabolic rate is accelerated and your body burns calories more efficiently.
Third, maintain it through a balanced diet.
1, maintaining a balanced intake of various foods, ensuring a comprehensive supply of nutrition, and paying attention to the intake of protein are related to the effect of sports training.
2, refuse junk food, these high-calorie foods will seriously affect the body, it is best not to choose.
3, drink plenty of water, it is recommended to drink at least eight glasses of water every day, which is not only a way for the body to consume water, but also a way to improve metabolism.
Fourth, how to improve metabolism and lose weight
1, have breakfast
Many people don't have the habit of eating breakfast, but the most important meal in a day is breakfast, because breakfast can promote metabolism and support energy consumption throughout the day. Remember to eat breakfast to improve metabolism.
2. Eat less and eat more.
In addition to regular three meals a day, it is suggested to add one meal between two meals, with an interval of 2 to 3 hours from the previous meal, because this can provide enough energy for the body first to prevent the regular three meals from exploding.
Step 3 don't go on a diet
Dieting can't lose weight, but it will be counterproductive, because the body will start the protection mode because of insufficient food intake, which will slow down metabolism and may also lead to eating only a few meals.
How do obese people lose 3 1 and have body lines?
Smooth and soft lines will make people feel very comfortable. If you want to have a figure line, you must combine aerobic exercise with anaerobic exercise and constantly shape your body. Some friends will worry that the hind legs will get thicker and thicker after anaerobic exercise. In fact, as long as they stretch after exercise, they don't have to worry.
Step 2 practice neck flexibility
In fact, there is also a body line in the long neck, which is also commonly known as the beauty tendon. Usually, you can turn your head and raise your head, stretching lines, which can make your neck slender and sexy.
Step 3: Shoulder sinking.
In normal times, you can do this action more. Open the scapula and press down, then take a deep breath. As long as your shoulders sink, your neck will come out, which will make you look more elegant and generous.
4. Stand with your back against the wall
Put your feet and heels together, tighten your legs, lean against the wall, open your shoulders back parallel, and make your body 90 degrees to the floor. Pay attention to where the body touches the wall: head, shoulder blades, hips, calves and heels. After 20-40 minutes, do some stretching exercises to relax your body. In fact, it is suitable not only for girls but also for boys.
Step 5 practice yoga
Practicing yoga can not only exercise and cultivate sentiment, but also calm the heart and increase temperament. Sticking to yoga can not only make the body soft and powerful, but also reduce excess fat and effectively lose weight.
6. Correct sitting and standing posture
Correct sitting posture
Visually in front, the neck does not protrude forward, the waist does not bend backward, the coccyx is drooping, the ischium is supported, the legs are together, and the feet are forward.