1. Why not sweating has little to do with fat consumption? During exercise, many people think that the more you sweat, the faster you lose weight. In fact, sweating is one of the ways to release energy and lower body temperature. Sweating consumes water, salt and minerals in the body, not fat. Some friends may say that I lost weight after exercise, but this is only a temporary phenomenon caused by water loss in my body. Once I replenish water, my weight will return.
Second, how to consume fat more healthily during weight loss? 1, reduce the intake of 500 calories a day and balance the diet thickness.
Reduce the intake of 500 calories per day, and reduce the intake of 15000 calories per month. Then by reducing the intake of sugary food, that is, reducing the intake of staple food and fruit, the intake of staple food per meal is reduced by a quarter, and the fruit can be kept at 200 grams per day.
While reducing the daily intake, we should also balance the diet, that is, the rule of three meals, to ensure the minimum metabolism and promote the burning of fat.
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. Rich in protein food, such as fish and shrimp, chicken breast, eggs, bean products, milk and other foods.
3. Reduce the intake of high-calorie and high-fat foods and increase the intake of low-calorie and high-fiber foods.
High-calorie, high-fat foods have little nutrition except increasing calories and fat. It is suggested that the food with low calorie, high fiber and strong satiety should be the main food, and the cooking method with a combination of thickness and less oil and salt should be adopted. This can not only reduce calorie intake, but also increase satiety.
4. Drink plenty of water.
Drinking water can improve metabolism, promote fat burning, and supplement the water needed by the human body. Because burning fat requires the participation of water, it is suggested to supplement 1500~ 1700 ml warm water every day, which is beneficial to burning fat and maintaining health.
5. Increase fat burning exercise.
Aerobic exercise is the main exercise during weight loss, and aerobic exercise is mainly an auxiliary exercise to burn fat and promote metabolism. Such as jogging, skipping rope, brisk walking, cycling, hula hoop, swimming, etc., each exercise lasts for more than 40 minutes, and the auxiliary fat burning effect can be achieved after continuous completion.
In addition, anaerobic exercise assistance. Anaerobic exercise mainly exercises muscles and shapes. During weight loss, it is recommended to do exercises such as belly rolling, push-ups, sit-ups and squats. Each exercise lasts 40~60 minutes, and the frequency is 3~4 times a week.
During weight loss, you don't have to sweat to lose weight, but you need the coordination of diet and fat burning exercise to promote fat burning and metabolism.