Scholars who study obesity believe that the safest speed to lose weight is to lose no more than one kilogram per week. If obese people cut their food by half, they can reduce about 1000 calories a day and one kilogram a week. But if you don't eat much, you can't just reduce the calories of 1000 calories, and you can't eat less than 1000 calories every day during dieting and weight loss.
Physiologically, the human body needs at least 1000 calories of food every day to operate safely and effectively. Otherwise, the protein of myocardial and vascular smooth muscle will be gradually lost, which will lead to cardiovascular diseases and even death. It is often reported abroad that people die because the total calorie intake is less than 500 calories per day. In addition, if the food calories below 1000 calories per day are maintained for a long time, human cells will become cancer cells due to long-term malnutrition, leading to the unfortunate end of cancer decades later, which most people did not expect. Chronic malnutrition is one of the main causes of cancer. ★ To copy the content of this site, please mark it from Yakou Nutrition Weight Loss Network and add a link.
Calculate how many calories you need to burn every day to maintain your current weight:
Age male (weight unit is kg) female (weight unit is kg)
10- 17 years old (17.5× body weight +65 1)× activity coefficient (12.2× body weight +746)× activity coefficient.
18-29 years old (15.3× body weight +679)× activity coefficient (14.7× body weight +496)× activity coefficient.
30-59 years old (1 1.6× body weight +879)× activity coefficient (8.7× body weight +829)× activity coefficient.
60 years old -( 13.5× body weight +487)× activity coefficient (10.5× body weight +596)× activity coefficient.
Labor intensity male activity coefficient female activity coefficient
Mild 1.55 1.56
Medium 1.78 1.64
Severity 2. 10 1.82
For example, a 25-year-old woman, weighing 47 kilograms, is engaged in secretarial work (light manual labor) and needs to consume calories every day to maintain her current weight.
(14.7× 47kg+496 )×1.56 =1852 kcal.
Because some people often use unhealthy diet products or diets, their metabolic level may be lower than that of ordinary people, that is, they don't need to consume so many calories to maintain their current weight, so please don't use unhealthy weight loss methods casually.
Aerobic exercise to lose weight
When doing aerobics, ladies often hear such suggestions. If you exercise at least four times a week and pay attention to adjusting your diet, you will definitely get a good slimming effect. However, many people work hard according to this requirement, but the effect is not ideal. What is the reason? It turned out that they ignored the most fundamental power of aerobics to lose weight.
The strength mentioned here means that every aerobics movement should be actively done. Every aerobics movement has a certain direction and route, but the muscles in different directions and routes are different. Therefore, to do aerobics, we must master the methods of exerting different movements. I don't know how to do aerobics, but I don't do it if I know how to do it. Then, no matter how well you do it and how long you do it, it is difficult to produce the effect of alkali fertilizer. Because the weight loss effect of aerobics is not determined by the route, amplitude and training time of the action, but by the strength of the muscles. Strength makes muscles exercise, and muscle exercise consumes the energy of the body, so it can achieve the effect of losing weight. Therefore, it is the key to lose weight in aerobics to correctly master the strength method of each movement and actively do every powerful movement.
To figure out how to exert strength in each movement, we must first understand how muscles exert strength, and then experience the feeling of muscle exertion in training. Fitness instructors should pay attention not to blindly focus on the mode of action or frequently change actions, but to emphasize the parts and methods of exerting strength in each action, and pay attention to the teaching of exerting strength, so that every student can find the feeling of exerting strength in each action. Only in this way can we achieve a good weight loss effect and improve the fun of students' fitness.
Abdominal weight loss
Exercise 1: Horizontal supine leg lifting exercise, with hands under the head or on the side of the body, leg lifting as close as possible to the trunk, taking the method of rising quickly and falling slowly, with a frequency of about 30 times per minute and consuming about 6-7 calories per minute.
Exercise 2: Horizontal sit-ups exercise, with hands under the head, legs alternately bent and straightened, and upper body as close as possible to thighs, 20-40 times in each group, with the same frequency and energy consumption as Exercise 1.
Exercise 3: Do horizontal sit-ups. The head is tilted downward by about 17 degrees. Each group does it 20-30 times, with the same frequency, and consumes about 8-9 calories per minute.
Exercise 4: Take the slope exercise method, place the bench against the wall or other objects with a slope of about 20-30 degrees, hold the head on both sides of the bench with both hands, and then do leg lifting exercises, each group 15-20 times, with a frequency of about 20 times per minute, and consume about 7-8 calories per minute.
Exercise 5: Lie on your back, do folding exercises with your hips as the fulcrum, and straighten your hands and back arms, each group 10-20 times, with a frequency of about 30 times per minute, and consume about 10- 165438 calories per minute.
Exercise 6: Hang the leg and lift the leg, raise the leg as high as possible, adopt the principle of different treatment, and give assistance without end. Each group does 5- 10 times, which consumes about 4-5 calories per minute.
Hip slimming exercise
Too big or drooping hips will make your figure bloated. The following set of simple aerobics will completely help you get rid of this embarrassing situation.
Hip rotation
1, lie on your back, knees to your chest, hands flat, shoulders close to the ground, hips slowly turn right, try to make your knees close to the ground, and turn your head to the left. Exhale and return to your original position. Repeat the above actions in the opposite direction after inhaling again. Repeat 10 times the next day, and gradually increase the number to 25 times within 30 days.
2, inhale, let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Keep the posture unchanged 10 second. Exhale and lower your body slowly. You will feel that every vertebra is relaxing. Repeat 2 times and gradually increase to 5 times.
Lift your legs back.
1, prone, hands flat beside you, palms down. There is a cushion on one cheek. Until the feet are separated by about 15 cm. Inhale and contract the hip muscles.
2. Stretch your toes forward and lift your right leg to about 15cm from the ground. Keep the posture unchanged 1 sec, and then lower your right leg. When doing this, your hips must always rest on the mat-this is more important than the height of your legs. The right leg repeats 10 times, and then the left leg repeats 10 times, gradually increasing to 50 times.
Kick the calf
1, prone, with arms bent, palms flush with shoulders. At the same time, palms and arms are pressed down on the mat, so that both legs are off the ground at the same time.
2. Keep breathing. Contraction of hip muscles, kicking like swimming. 50 times for each leg, gradually increasing to 100 times.
Kneel down and kick.
1. Kneel down with your hands and feet shoulder height. The distance between the knees is 20~30 cm. Straighten your right foot and lift it to 30 cm from the ground.
2. Keep breathing and lift your right foot 25 times. Repeat the same action with your left foot. The left and right feet are 25 times and gradually increase to 50 times.
Bend down and kneel.
1. Kneel on your hands and feet. Inhale, bend over, and put your forehead against your knees. Move your right knee close to your forehead.
2. Exhale and contract hip muscles; Arch your body, raise your head as far as possible, and straighten your right leg to the ceiling (slightly bend your knees to avoid muscle tension). Inhale and return your right knee and forehead to their original positions. Then repeat the same action. The movements should be completed quickly one after another, without interruption, and the hip muscles should contract when arching. The left and right legs are repeated 10 times, gradually increasing to 25 times.
Compress the buttocks
1, kneel down, hands drooping, palms stroking thighs.
2. inhale. Keep your body and thighs in a straight line, press your hip muscles with your palm, bend back and keep your posture unchanged for 5 seconds. Exhale and return to your original position. Repeat 5 times and gradually increase to 25 times.
Diet 1 day slimming meal
Diet for losing weight-shredded melon with double mushrooms
Ingredients: Momordica charantia 150g, Lentinus edodes 100g, Flammulina velutipes 100g, soy sauce, ginger, sugar and sesame oil.
Production method: (1) Slice the cold melon into filaments, and slice the ginger into filaments; (2) Soaking Lentinus edodes, shredding, cutting off the tail end of Flammulina velutipes, and washing; (3) Stir-fry shredded ginger in oil, add shredded melon, shredded mushroom and salt, and stir-fry for a while; (4) Add Flammulina velutipes and stir fry, and add seasoning and stir fry evenly.
Efficacy: Lentinus edodes and Flammulina velutipes can lower cholesterol; Melon is rich in cellulose, which can reduce fat absorption.
Balanced nutrition diet to lose weight:
It is mainly through choosing healthy and nutritious low-calorie foods to develop healthy eating habits. This is a way to benefit for life. Losing weight is a process of changing living habits. Only by changing living habits can we lose weight. Losing weight has not failed, only giving up.
Eat three meals regularly and quantitatively every day! ! ! (No hunger)
Don't eat midnight snack and western fast food.
Drink at least 2 liters of water every day (1 thermos flask or 10 cups).
Eat an apple a day and 400 grams of vegetables (except mung beans, tender soybeans and day lilies, which are toxic, the longer the better).
Avoid frying and fried food, egg yolk (1 egg yolk equals 6 protein calories), animal oil and high-fat and high-calorie food.
Vegetables are best cold, with less oil and rich nutrition. Soup is actually not nutritious, and there is a lot of salt and oil. Don't eat it.
Prolonging eating time can reduce appetite (it takes 15 minutes to transmit satiety information to the brain after the stomach is full).
The order of eating should be dishes first, then Caicai, and finally meat. This order allows you to eat more vegetables and less food and meat.
Don't eat snacks high in fat, salt or sugar. Such as: melon seeds, nuts, jelly, preserves (this is junk food with sugar and residue left after vitamins and water are removed from fruits).
Pork is high in fat and contains hormones that can quickly grow meat. Try to eat less mutton, rabbit meat and shellfish.
After eating less meat, it is best to eat some bean products every day, and also eat fish to supplement calcium and protein. Generally, marine fish are better than freshwater fish, hairtail is very good, and they are all wild. Grass carp in freshwater fish rarely eat feed.
Formula of seven-day slimming soup
Method for make seven-day slimming soup:
The raw materials and production methods of slimming soup are as follows: prepare 6 moderate onions and cut them into triangles; 6 tomatoes or 3 cans of ketchup, 1 cabbage, 3 peppers and some celery. Cut vegetables into pieces, add water, and add a little salt, pepper or other seasonings. Cook on high fire for 10 minutes, and then continue to cook on low fire until the dishes are cooked.
Cooked soup can be eaten at any time, but nothing else can be put in the soup. If you can't go home for dinner at noon, you can put the soup in a thermos and carry it with you. The daily consumption should be no less than 8 bowls.
Day 1: Soup and fruit can be eaten except bananas, but melon or watermelon should be eaten less because it contains more calories than other fruits. If you drink tea, coffee and juice, don't add milk and sugar.
The next day: Soup and vegetables You can eat all vegetables except soup, and it is best to choose fresh vegetables. Don't eat beans and corn. You can have some baked potatoes at noon. Please remember: don't eat any fruit, drink plenty of water.
Day 3: Soup, fruit and vegetables. You can't eat baked potatoes on this day. You can eat soup, fruits and vegetables at will, and drink plenty of water at the same time. If you can strictly follow the dietary regulations for the first three days, you can lose 2-3 kilograms.
Day 4: Soup, fruit, vegetables and milk. Besides soup, fruit and vegetables, you can also eat 1 cup of milk and 3 bananas. Remember: you shouldn't drink more milk than soup.
Day 5: Besides soup, beef and tomatoes, you can also eat some tomatoes and beef. Beef should not exceed 200 grams, and tomatoes should be eaten raw and unlimited. Drink 6-8 glasses of water this day, and only drink 1 soup.
Day 6: I like beef and leafy vegetables. I can eat two steaks, but I can't eat baked potatoes. Besides drinking soup once, be sure to drink more water.
Day 7: Rice, Juice and Vegetables You can eat some rice and vegetables, drink unsweetened juice and drink plenty of water on this day. Vegetables can be fried with onions.
Be sure to remember within seven days: don't eat pasta, don't thirst for drinks such as wine, don't put oil in your dishes, and use "slimming soup" to satisfy your hunger when you are hungry.
Seven-day slimming soup is a seven-day recipe-mainly vegetable soup, mixed with different things every day (such as a small amount of fruit, Ma Ling potatoes, fragrant coke and skim milk, a large amount of beef, steak and brown rice). )