How does Bi Hayden keep fit? 1, sports.
Any slim figure is not slim at a critical moment, but needs long-term maintenance. A slim figure requires exercise and diet to maintain a healthy figure for a long time.
(1), aerobic exercise.
A good figure is that the proportion of muscle is greater than that of fat, so if you want to reduce the proportion of fat, you should give priority to aerobic exercise, which is mainly aimed at burning fat and metabolizing fat. Such as jogging, brisk walking, walking, yoga, skipping, cycling, swimming and so on. Stick to it for more than 30 minutes at a time. It is recommended to keep the exercise frequency 4~5 times a week, which can not only increase fat burning, but also help improve the body's resistance and immunity.
(2) Anaerobic exercise.
Anaerobic exercise is mainly to increase muscle and shape to avoid sagging skin after weight loss. Such as push-ups, sit-ups, squats, squats, belly rolls and other sports. Anaerobic exercise lasts about 30 minutes each time, and the exercise frequency can be maintained 3~4 times a week.
2, diet.
(1), three meals rule, balanced diet.
Regular diet contributes to stable metabolism and adequate nutrition. In particular, maintaining the regularity of three meals is very helpful for losing weight and maintaining good eating habits.
(2) Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. What foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef and so on?
(3) Increase the intake of low-calorie food.
The main characteristics of low-calorie food are low calorie, high fiber and strong satiety. During weight loss, giving priority to low-calorie foods every day can not only increase satiety, but also reduce food intake. Such as vegetables, coarse grains, unprocessed meat and other foods.
(4) adjust the order of eating.
The adjustment of diet order is conducive to reducing food intake and avoiding excessive intake. For example, if you have a cup of warm water before meals, you should eat vegetables first, then protein food, and finally the staple food (coarse grains).
(5), chew slowly, eat 7 points full every meal.
Chewing slowly can make the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. And develop good eating habits.
(6) Avoid eating food before going to bed at night.
The metabolism and digestion of the human body are slower at night than during the day. Especially try not to eat before going to bed at night. Eating food before going to bed at night will not only increase the burden on the stomach, but also increase the chance of calorie and fat conversion. Therefore, try not to eat food before going to bed at night. If you are hungry, it is recommended to drink a glass of warm water.