Sports diet
If you want to lose weight healthily and quickly, exercise is definitely essential. But what weight-loss exercise is suitable for fat people? Here are some recommended exercises for fat people to lose weight.
1. Swimming
Swimming is the first choice for fat people. Fat people swim well. Exercise in the swimming pool, such as walking, has water resistance, which is a good way to lose weight, has no damage to joints, and is also good for cervical, lumbar and ankle joints. I also want to warmly remind everyone that warm-up exercises must be done before swimming to prevent injuries.
go on foot
If you want to lose weight, you must walk fast, but it is still ok for an ordinary person or a young person. Because every wandering period of walking, that is, the swinging period, is also a one-leg weight-bearing period, which is two to three times the weight at this time; If you walk quickly, it will only be three or four times, which is not suitable for older or heavier people. So walk, enough is enough, walk slowly. For slow frequencies, 90 steps a minute, a little faster than a second, like walking around and moving your eyes slowly forward.
Ride a bike
Cycling is good for people who lose weight and are obese. If you have a problem with your knee, you will be injured by stretching every time you ride a bike. So you should raise the bicycle seat a little, so that every time you pedal, you will reduce the stretching of your knees, not bend so much, and reduce the friction of your knees. However, it should be noted that fast pedaling is easy to increase the burden on the heart, and exercise should not be excessive.
4. Golf
Playing golf has two advantages: first, in the wild, the air is good; Second, you can exercise your sense of direction and muscle strength, exercise your arms, arms and waist, and this sport is mainly walking, which can strengthen exercise.
Dieting to lose weight
Diet is also an important part of losing weight, and the correct diet can achieve the effect of losing weight. So what food should fat people eat to lose weight? Here are some foods with good weight loss effect for your reference.
1. honey
It is necessary to drink honey to lose weight, and the water temperature of honey should not exceed 50 degrees Celsius, otherwise all the nutrients in honey will disappear. Brewing honey with 40 degrees warm water is the best way to lose weight, and developing the habit of drinking a cup of honey water in the morning can play a laxative role.
2. Milk
Milk has a high nutritional value. Forming the habit of drinking milk in the morning can not only meet the calorie demand of breakfast, but also strengthen the body's absorption of calcium, which has a significant effect on weight loss.
3. Pepper
Red pepper is not only a condiment in cooking, but also its curative effect is praised by the world. For a long time, red pepper has been used to treat cough, cold, sinusitis and bronchitis. Other studies have pointed out that it may be related to the prevention of gastric ulcer or stroke, hypertension and heart disease. Surprised? Little friends who are not spicy and unhappy should be very happy!
potato
Potatoes are the favorite of the people of corrupt countries. Potatoes contain a kind of RS2 indigestible starch, which can't be digested by human body, so it won't cause blood sugar to rise. But if you fry potatoes, it is easy to turn the starch in potatoes into denatured starch, which is not good for people's health. Therefore, it is recommended to put some salt and pepper when cooking potatoes, which is also very refreshing and comfortable.
5. eggs
Needless to say, the nutritional value of eggs is more beneficial to health than frying or frying, and the loss of nutritional value is less. But it is not advisable to eat more. Two tablets a day is enough. If you eat too much, your cholesterol will be high.
6. coarse grains
Coarse grains are rich in cellulose and can promote intestinal peristalsis. Eating coarse grains in moderation can effectively improve constipation. Drink plenty of water while eating coarse grains. It is recommended to consume 30-60 grams of coarse grains every day.