1, nutrition intake for weight loss
1, thermal balance
In order to maintain our ideal weight, the calories provided by food should be in balance with the calories we consume every day. If our daily consumption is greater than our intake, then we enter catabolism. If our daily intake is greater than our consumption, we enter anabolism. This principle is very useful for bodybuilders! In the fat-reducing stage, make sure that the diet is slightly less than the consumption. The method is also very simple (weigh yourself every once in a while and remember not to be a Libra).
2. The ratio of protein, fat and carbohydrate.
The above three nutrients are all functional substances in our body, and their proportion in our diet has a certain impact on our metabolism and life performance. Usually in our diet, they account for 10%~ 15% of the total calories in protein, 20%~30% in fat and 55%~65% in sugar. Of course, it can be adjusted according to the individual's specific situation.
In the fat-reducing stage, the distribution principle of the three nutrients is high protein, and the protein intake should be1.5-2g/(kg d), low fat (65438+ 0.5%-25% of total energy) and medium-high sugar 6-8g (kg d). In the choice of protein, we should ensure high-quality protein, such as fish, poultry, meat, eggs and milk, which account for more than half of the total protein. Carbohydrate is the sugar just mentioned. You can eat more after breakfast and exercise. Eat some at other times. The total sugar content should not be too low, otherwise it will lead to the loss of lean body mass (muscle), and the diet should be slightly less than consumption in the fat reduction stage. The method is also very simple (weigh yourself every once in a while, remember not to weigh yourself, because it is normal for your body to fluctuate 1-2 kg every day). Edible oil should be linseed oil, olive oil, camellia oil and soybean oil.
3. Selection of other nutrients
Various nutrients interact in the process of metabolism in the body. For example, the synthesis of protein needs vitamin B2, so when protein is added to the diet, corresponding vitamins should also be added. So we should not only consider a single nutrient, but also pay attention to the balance between various nutrients.
4. Suitable dietary fiber
Too much dietary fiber will affect the absorption of other nutrients, and lack of dietary fiber will cause some physiological disorders and become the cause of some diseases, so the long-term intake of dietary fiber should not exceed 50 grams per day. However, modern people usually have insufficient intake, and it is suggested that people who reduce fat can reach about 35 grams per day.
2. Exercise to lose weight
1, running
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Many people know that running is by far the best aerobic exercise to lose weight. In the process of running, it can increase blood circulation, promote metabolism, improve human heart function, provide oxygen supply for blood and cells in the brain, make the brain work more normally, and at the same time, it can effectively stimulate human energy consumption and help shape a perfect posture. However, in the process of exercise, the exercise time should not be less than half an hour, and the optimal time is 1 hour, while the running speed is mainly moderate or jogging, which is more conducive to burning fat.
Step 2 climb the mountain
Adapt to the crowd: patients with hypertension and coronary heart disease should do what they can.
Effect index: ★★★★★★★
Weight loss effect: Mountain climbing also belongs to aerobic exercise, which can increase protein in blood and enhance human immunity. At the same time, mountain climbing also helps harmful substances in the body, such as carcinogens and toxins, to be excreted in time, and can promote the metabolism of the human body, so that fat can be consumed quickly, which has a good slimming effect, and mountain climbing is the best.
The time to lose weight is after 3 pm, which can effectively burn body fat.
3. Badminton pace
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Compared with outdoor sports, use badminton.
Losing weight can play a better role in exercising the whole body and can be fully active in the process of playing badminton.
Knee joint, hand joint and hip joint can make muscles and joints move all over the body, promote fat decomposition and reduce fat synthesis, and increase energy consumption quickly and effectively. Total weight loss is the best exercise. In terms of exercise time, in order to achieve remarkable results, we must persist in moderate and low-intensity exercise for more than 30 minutes every day to shape a slim figure.
Step 4 ride a bike
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Cycling is the most popular outdoor sport nowadays.
To lose weight, you will feel particularly comfortable outdoors. In the process of riding, you can use different intensity and rhythm, or practice riding on different terrain. In the whole process, when you ride over obstacles and combine speed perfectly, your fat will burn quickly at the same time, which is simply a way to enjoy slimming.