Running is an aerobic exercise. Running every day is very helpful to promote fat burning and improve cardiopulmonary function. Running needs to be done step by step Before you start running, run 1 km, then run 2 km, and gradually increase.
Avoid sudden running, muscle strain and physical injury. At the same time, it is recommended to stretch after exercise to avoid physical pain the next day.
How to match the diet is more conducive to weight loss? 1, increase protein intake.
Protein is the raw material for building muscles and burning fat. After exercise, there should be enough protein to generate and repair muscle tissue. Therefore, maintaining adequate intake of protein during weight loss can not only improve metabolism and increase muscle proportion, but also avoid skin relaxation after weight loss. Rich in protein food, such as fish and shrimp, beef, chicken breast, eggs, bean products, milk and other foods. How much protein to eat every day is calculated according to the requirement per kilogram of body weight 1g protein. If you weigh 60kg, you can eat 60g protein every day.
2, a small number of meals, chew slowly.
A small amount of food should be eaten with the main meal between two meals in the morning, noon and evening, which can not only reduce intake, but also increase satiety. Chewing slowly can make the brain receive the signal of satiety in advance, promote the full digestion and absorption of food, and help control the intake.
3. Add a portion of coarse grains to each meal.
Coarse grains are rich in cellulose and vitamins, especially B vitamins, which can promote fat burning and metabolism, and at the same time remove intestinal oil and excrete it. Eating regularly can also avoid constipation. Such as corn and oats.