Diet and weight loss
1. Reduce the amount of staple food. Some fat sugar friends eat a lot of staple foods and should reduce their intake of staple foods. It must be clear that reducing the amount of staple food does not mean that the lower the staple food, the better. If you don't eat staple food at all, the precious protein in the human body will be burned as "firewood". Pay attention to the size of staple food, and miscellaneous grains should account for half of the total output of food crops. Miscellaneous grains can improve the satiety in the stomach and reduce the intake of staple food.
2. Change the order of eating. Fat sugar friends should change the past eating habit of "being hard before being thin" and eat in the order of "water (vegetable soup) → vegetables and fruits → beans → a small amount of meat → a staple food".
3. Pay attention to one bite and one effect, reduce the food intake by 2% every day, and lose weight by 1.5kg in one year. 2% of the ingredients are just a little, 1 biscuit, 8 pistachios, 4 walnuts, a quarter of banana apples, a fifth of fried dough sticks, and more than half of jiaozi.
How do fat sugar friends exercise to lose weight?
Aerobic exercise can lose weight. Aerobic exercise can provide a large amount of o2 needed for exercise for heart and lung function, oxidize the waste produced by catabolism, and provide o2 needed for other tissues and human organs, thus burning fat and losing weight.
Doing brisk aerobic exercise twice a day for 30 minutes each time can consume 250 grams of body fat a week.
There is no direct correlation between high toughness exercise and exercise compressive strength. The greater the compressive strength of exercise, the better the weight loss effect. Less than 30 minutes of single position slimming exercise and compressive strength can not burn fat reasonably. On the other hand, the compressive strength is small, long-term, whole body slimming exercise, fast fat consumption, fast walking, running, yoga fitness and so on.
Pay attention to prevent joint pain and discomfort. Fat sugar friends are too heavy, and the joints of the whole body, especially the hip joint and kneecap, are overloaded for a long time, which is easy to be complicated with degenerative osteoarthritis and chronic low back pain.
Fat sugar friends are more suitable to choose some exercise methods that are not easy to increase the pressure on bones and joints. Distributing short rest days during the whole exercise process can increase body fat consumption more than continuous exercise.
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