1, how to lose weight healthily
1. Do you want to eat after eight o'clock in the evening?
No. What makes you fat is not the time you eat, but what you eat and how much you eat. Some diet recipes suggest that you eat dinner in advance and don't eat anything else after eating, because some people (especially those who eat less during the day) tend to overeat at night. If you find yourself eating too much dinner, it's probably because you didn't get enough high-quality calories during the day.
Decryption: In fact, you can eat something after a meal, as long as you pay attention to what you eat-recommend a light meal or a milkshake made of water, berries and a little fat. If you think this snack is too light, try using fat-free yogurt or skim milk porridge instead of ice cream and potato chips, or try using snack biscuits with only 100 calories instead of puffed food.
Eating too much is the real danger of midnight snack. Don't turn into a couch potato as soon as you sit in front of the TV, and don't eat too much under the influence of cocktails.
2. Are calories good or bad?
No We should understand that calories are the unit for calculating calories. People gain weight because we eat more calories than we consume. However, not all carbohydrates are the same. Inferior carbohydrates (refined monosaccharides) are quickly digested and absorbed into the blood after entering the human body. When blood sugar is too high, excess sugar will be stored in the form of fat. Fiber in high-quality carbohydrates helps to slow down the digestion of sugar and control the blood sugar level, so that the body has a longer time to consume these calories before the excess sugar is converted into fat.
Decryption: Eat more carbohydrates-fruits, vegetables and whole grains-and try to avoid monosaccharides, such as candy, soda crackers and ordinary pasta (less fiber than whole wheat pasta), as well as "white food" such as cakes and bread. (Translator's Note: The so-called "white food" refers to those processed and refined foods with white color, such as flour, rice, spaghetti, bread, biscuits and cereal. Another reason for choosing high-quality carbohydrates is that with the rapid digestion of monosaccharides, blood sugar levels will fluctuate obviously, making people feel tired and lose appetite control. This is not good news for us who have found it difficult to control our appetite.
3. Is it necessary to lose weight completely away from red meat?
No need. Because red meat is also an important source of protein and iron. Although red meat is slightly higher in fat and cholesterol, it also has advantages and is delicious.
Decryption: Choose lean meat to eat, such as beef tenderloin, brisket and ultra-fine beef-remove fat. Controlling food intake is the key. It is suggested to reduce the intake of red meat to once a week and a half as much as possible. Moreover, the size and thickness of the red meat you eat should be similar to the palm of your hand, not equal to the palm of your boyfriend or the palm of Shaquille O 'Neal.
4. 1g fat = 1g protein?
No, which is heavier, 100 pound brick or 100 pound feather? You must have done this problem, right? The answer is of course the same. But a feather of 100 pound certainly takes up more space than a brick of 100 pound. It is also suitable for analyzing the relationship between food weight and calories: 1g protein contains 4 calories, 1g carbohydrate also contains 4 calories, and 1g fat contains 9 calories. So from this perspective, 1g fat ≠ 1g protein.
Decryption: Even if the portions of two foods are the same, one food may contain more calories than the other. This is also the reason why those "low fat" and "zero fat" products are popular. It is no longer difficult to control the daily fat intake and keep the daily calorie intake within the budget. At the same time, it is no longer difficult to keep your trousers in the same size.
5. Do genes decide everything?
No. Don't just blame your ancestors when you see your hands swinging on the scale. Experts explained: "Although our genes do have a great influence on our body composition, we can still control it through an active lifestyle and a reasonable diet." Even if you are lucky, your ancestors gave you thin genes. For your health, you should still eat properly and do more exercise.
Decryption: What can't be changed is not your weight, but: If you do nothing, nothing will change. So, start to change, do more exercise and pay more attention to the food you eat! Then you will find that you have reached a new peak on the road to losing weight! In fact, the secret of losing weight lies in persistence and self-discipline; When you reach your goal, remember not to make the same mistake because of your slackness.
Tips: I hope the above related introduction will be helpful to you. If you still don't understand anything, please consult our online doctor for medical consultation. I wish you a good posture as soon as possible.
2. Exercise that consumes the most fat
Freestyle 1 and 12 minutes can consume 836KJ of heat.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!
2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.
At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg.
Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
3, stretching exercise, insist on seven seconds at a time, the best effect.
When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!
These are the fattest shared sports introduced by Bian Xiao. I hope everyone can learn this knowledge and apply it to their own weight loss career.