◆ Healthy eating style
The first step to lose weight is to establish a healthy diet. Instead of starving, it is better to reduce calorie intake as much as possible and try to "save resources and open up flow" on the premise of ensuring essential nutrition. Remember the law of conservation of energy, as long as the energy intake is lower than the body's needs, the body's reserves will be used to achieve the effect of losing weight. Break with foods with high fat, high sugar and high calorie completely! Coke, hamburgers, fat meat, cheese, desserts, cream cakes, ice cream, fried chicken, potato chips and snacks, which are inherently unhealthy, are not suitable for healthy people, not to mention those who want to lose weight.
Control high-calorie food
Many foods are necessary for human body, such as lean animal protein, dairy products, eggs, cereals, etc., but to reduce them to the minimum amount necessary for human body, choose low-calorie and low-fat varieties. Fish, rabbit or pigeon are selected as animal protein, skim milk is selected as milk, quail eggs with smaller unit volume are selected as eggs, and coarse grains such as unsweetened corn bread are selected as cereals.
Approaching "weight loss experts"
High-cellulose food is low in calories, which can take away other food residues deposited in the intestine and reduce absorption; Moreover, the digestion and absorption of high-fiber foods need to accelerate the peristalsis of the stomach, which itself consumes a lot of energy. The representative "characters" are celery, leek and Chinese cabbage.
Proper amount of fruit
Some fruits contain a lot of easily absorbed sugar and calories, so they should be eaten selectively and in moderation. Sugar in apples is not easy to be converted into fat, so you can eat more. The sugar in watermelon is easily converted into fat, so it is not advisable to eat more. Fruit is safer than cucumber and tomato to lose weight. If you are worried about insufficient vitamin intake, you can supplement a multivitamin.
A change in detail
Do not drink, drink mineral water or tea instead; Replace sucrose, which is not conducive to weight loss, with xylitol with low calorie; Eat vegetables raw, cold and cooked, and reduce frying; Replace peanut oil for cooking with olive oil; Replace the big oil pot with a small oil pot with a thin neck and a small mouth to control fuel consumption.
Drink more water and drink water scientifically.
Drink plenty of water during weight loss, because the decomposition of a lot of fat in the body will produce a lot of waste, which needs a lot of water to dilute and help excretion. Never drink less water in pursuit of losing weight, it will rebound quickly after hydrating. Drinking water scientifically means that it is best to drink more water in the morning, gradually reduce it in the afternoon, and drink less water at night to avoid water staying in the body and being difficult to discharge.
◆ Exercise rejuvenates life.
Fat people usually don't like sports, because sports will increase the overload of the heart and lungs, and panting is very uncomfortable; Moreover, fat people are often clumsy, and their grades can't reach good grades, which is detrimental to their self-esteem; If you just go on a diet or lose weight with drugs, it is easy to lose muscle, which will further reduce your exercise ability. This vicious circle makes fat people and exercise farther and farther away. In fact, exercise can greatly enhance the effect of losing weight, and more importantly, it can help you find the vitality of life again. This is the essence of losing weight.
All sports consume energy.
No matter any exercise can consume a certain amount of energy, in the early stage of losing weight, it is success to ensure a certain amount of exercise every day and develop the habit of exercise.
Aerobic exercise consumes fat: With a certain exercise foundation, we should focus on aerobic exercise and directly consume fat. The most effective things are running and climbing mountains. If you don't have enough physical strength, you can walk quickly first, walking for about 40 to 60 minutes every day.
Anaerobic exercise increases muscle mass: Anaerobic exercise can increase muscle mass while consuming energy. On the one hand, the increase of muscle mass can ensure that higher intensity aerobic exercise directly increases energy consumption; On the other hand, it can improve the basal metabolic rate of the human body, that is, the energy consumed when the body is not exercising. In other words, by practicing and maintaining enough muscles, it is easier to continue to lose weight and more difficult to rebound.