1, food that people who lose weight can't eat.
Issue 1: chocolate biscuits for one year 14kg.
Take 6 tablets a day, the calorie is 302 calories, and you will gain weight in one year 14 kg. To obtain antioxidant effect, it is better to drink low-calorie green tea than to get polyphenols from chocolate.
Second place: canned juice 12kg a year.
Drinking 500 ml a day with 255 calories will gain weight 12 kg a year.
Using fruit juice instead of fruit can't get enough minerals and vitamins, because many minerals and vitamins have been lost in the process of making fruit juice. The only remaining vitamin C will also be reduced by light. If you look carefully at the label on the canned fruit juice, you can find that most of the fruit juice is concentrated and reduced, with a lot of sugar added.
Third place: ordinary coke is 8 kilograms a year.
Drink 375 ml 168 calories a day and gain 8 kg a year. The strong taste of coke will make you eat more food. If you really can't quit coke, you'd better choose low-calorie coke instead of sugar.
Fourth place: 7 kilograms of beer a year.
Drink 375 ml 147 calories a day and gain 7 kg a year. Beer is called "liquid bread", and people who drink beer often have a heavy "beer belly". Beer contains almost no nutrients except calories, so it doesn't help your health except to make you fat.
These are all foods that dieters should not eat! If you want to lose weight healthily and quickly, remember not to overeat these four foods, which will not only help you lose weight successfully, but also be unhealthy to your health!
2. The most effective exercise to lose weight
1, all kinds of aerobics
When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.
2. Cycling
Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Running (fast walking)
Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the slimming effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 4 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.