1, suggestions on exercise to lose weight
How to exercise to get twice the result with half the effort? Many people will use exercise to lose weight, but if they don't pay attention to some sports skills, they may not lose weight, so the necessary sports skills must be get!
Tip 1: Warm-up exercise is essential.
Don't underestimate warm-up exercise, it is a necessary link before you start fitness. Warm-up exercises should last 10 to 20 minutes, and gradually change from slow and simple movements to full-body exercises that require certain strength, coordination and balance. For example, from turning head and ankle joint to squatting, sprinting and push-ups. At the beginning, moving your main muscle groups, especially those easily injured parts, is more conducive to fitness and preventing muscle strain.
Tip 2: increase the strength appropriately and double the efficiency of fat reduction.
Weight loss and fitness is also a step-by-step process. Don't let yourself exercise at the same intensity for a long time. After the body adapts to a certain intensity of exercise, if it continues to exercise at this intensity, the body will get very little feedback. Only by properly increasing the intensity of exercise can we lose more weight. At the same time, with the nutrition meal movement, it will get twice the result with half the effort.
Tip 3: Exercise all over the body to build a better figure.
If you want to build a better figure through fitness, you need to do full-body exercise, not partial weight loss. Don't be confined to a certain part, it is difficult to shape your body by exercising a certain part of your body alone. Of course, if you are already very satisfied with your figure, just to lose some meat, then it is right to "specialize" in that part.
Tip 4: Adjust the fitness plan to break the stagnation.
It is necessary to appropriately change the fitness intensity and adjust the weight loss plan in time. If your weight loss plan is fixed throughout the year, you will usually find that your weight has stagnated, decreased or even increased. Therefore, after a period of exercise and shaping, it is necessary to adjust the fitness and weight loss plan appropriately, so as to see better weight loss effect.
Tip 5: avoid excessive fitness and damage your health.
Exercise for 30 minutes every day and stick to 1 month, so the weight loss effect is better than that if you exercise too much 1 to 2 hours every day but only stick to 10 days. Excessive fitness will not only help you lose weight, but also damage your health and dampen your enthusiasm for fitness. Only by making a scientific and reasonable weight loss plan in your own gym can you achieve the best weight loss effect.
Precautions:
First, low blood sugar index and light diet before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
Second, drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
Third, moderate protein light food after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
Fourth, eat a small amount of high-fiber food after exercise.
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.
2. Diet suggestions for losing weight.
1, homemade simple nutritious breakfast. Considering that this age is the age when people like to sleep and stay in bed, they don't want to get up until the last moment. Many people just take a few bites in the canteen before class, or prepare sweets such as bread, biscuits and pies. There seems to be a lot of choices for breakfast in the canteen, such as steamed stuffed bun and fried dough sticks and rice noodles, but it is not worth recommending. They are all finely processed foods, so it is difficult to balance the nutrition of porridge and steamed stuffed bun. Snacks such as bread and biscuits are foods with high energy density, low satiety and single nutrition, and are not recommended. Therefore, you can consider buying brewed plain cereal, adding milk, raisins or a handful of nuts, which is a great breakfast, and adding a small fruit is even more perfect.
2. Ensure that every meal has vegetables, especially green leafy vegetables. I really don't want to repeat the importance of eating vegetables here. See the previous blog post for details. In a word, vegetables, especially green leafy vegetables, are indispensable for controlling weight, strengthening bones, dredging intestines, moistening skin, resisting oxidation, protecting eyesight, preventing angular stomatitis and improving mood. However, the premise is that the cooking method with less oil and less salt is adopted, and the fried dried bean curd, oil eggplant, fresh rehmannia root and spicy incense pot cannot be regarded as edible vegetables. Braised potatoes and taro with high starch content, fried shredded potatoes, hot and sour lotus root slices and Chinese yam ribs should be classified as staple food, not vegetables. Dark green dishes such as garlic shoots, fried spinach and broccoli must not be missed.
3. Avoid heavy dishes. Avoid braised chicken rice, spicy incense pot, mixed rice, Lamian Noodles, pot, braised pork, braised pork rice and other rich dishes that are very popular with students. Even if you eat it, you should separate the rice from the vegetables to prevent the oil in the vegetables from being fully mixed with the rice. I have to say that this way of eating is really delicious and edible, but the fragrance comes from saturated fat. It is difficult to eat fat like this for a long time. Moreover, these dishes may also add a lot of sugar. The amount of sugar added to a braised pork is as high as more than 50 grams, and the extra 200 calories are eaten with the meat unconsciously.
4. Free soup is used to rinse vegetables. The cooking in the canteen is generally heavy and salty, and even ordinary cooking is full of oil. The canteen can't help it. Less oil can not only save costs, but also be beneficial to health. However, their preference for learning determines their cooking methods of heavy oil, and there is competition between canteens to win by taste. Most students who don't understand nutrition and use their tongues to direct their brains, of course, go to the one with the biggest oil and water and the most enjoyable food. It's not impossible to make a bowl of free soup or porridge and rinse it before eating. Health is your own, and there is no shame.
5, the staple food should be coarse and not fine. Except for a few people with weak spleen and stomach, most people of this age have the strongest physical function. Eating more coarse grains and whole grains should not be a problem at all. However, it seems that there are many choices for the staple food in the canteen, such as steamed buns, steamed buns, flowers, Melaleuca cakes, pies, pancakes, fruits, steamed noodles with meat, rice noodles and cold rice noodles. Jiaozi has everything, but the raw materials are only polished rice and flour that have lost a lot of vitamins and minerals. However, if you look at the canteen carefully, you will really find steamed sweet potatoes, boiled corn, and stalls for Wowotou, corn tortillas, buckwheat steamed bread and miscellaneous grains porridge. Although the proportion is small, and for the sake of taste, miscellaneous grains porridge is sweetened, but talking is better than nothing.
6. Rice is not so terrible. Influenced by some female stars, many girls regard rice as a natural enemy to lose weight. The consequences of not eating rice for a long time are yellow face, hair loss, weakness of spleen and stomach, and even amenorrhea in severe cases. In fact, the calories of rice are really not high. 100 grams of rice has only about 1 16 calories, which is almost equivalent to a medium-sized apple and 4 or 5 soda cookies. And compared with pasta, rice is a staple food that is not easy to gain weight. You believe that you can carefully observe the southern girls who grew up eating rice and the Shandong girls who grew up eating steamed bread, huh? Flour particles are smaller, digestion is faster, and satiety is worse than rice. So when there is no coarse grains, rice is the first choice.
7. Although North and South snacks are delicious, they should not be eaten as dinner. Many students can eat a bowl of Lanzhou Lamian Noodles as a meal, or a cage of steamed buns with a bowl of porridge, or two China steamed buns with a cup of soybean milk as a meal. It may be the difference in eating habits between the north and the south. For me, who grew up in the south, I think that eating is a complete meal with food, food and soup. As a nutritionist, I deeply understand the truth of balanced nutrition and diverse foods. I can't tolerate a meal with only staple food or only meat without vegetables. I have to admit, these North and South snacks are delicious, but the weight is not enough to replace a dinner.
Dieticians give dietary advice to the student party 10 to lose weight.
8. Sweet drinks and fried food are completely impossible. I don't need to say more about these two foods, but they are still the favorite of many people. Drinking a bottle of iced sweet drink after exercise is really refreshing. Although it is not very sweet, the sugar content must surprise you. Water can pass through the intestine, but sugar and calories need to be metabolized slowly or become fat on your waist. As for fried food, frying honey twist and chicken legs is really tempting, but if you really can't resist and want to keep fit, there is only one way. Go to the playground for an hour at night. Are you sure you can do it? And even if you do, those trans fatty acids and suspected carcinogens have been absorbed by your body.
9. Learn to share. The competition between canteens is also reflected in the weight of meals, and we have to sigh that the meals in university canteens are really economical. Waste is a shameful behavior, forcing yourself to eat, which violates the principle of seven or eight full points, so learn to share food with roommates, classmates and lovers. For example, two people can share a piece of noodles, and two or three dishes can be eaten together, so that you won't worry about eating them all, and you can eat more kinds of food, although it only costs the same amount of money. Moreover, the feelings between classmates are also warming up in the sharing behavior again and again. Why not?
10, eat on time, and don't ignore any meal in order to lose weight. Imagine what you will do if you miss the meal in the canteen, or if someone makes yourself so hungry, then don't try to lose weight. Of course, it's okay to do it occasionally. But in most cases, you may face two choices. The first is to eat in a restaurant outside, and the second is that I can't stand it at night. Add a ham sausage to the noodles, or eat some egg yolk pie. Those affordable restaurants near the school have always been the hardest hit areas of waste oil. Do you believe you can put the dish back into the heavy roll and feel sticky and solidified? This is the most typical feature of gutter oil or reused oil. As for the collocation of instant noodles and ham sausage, I don't need to say more. Therefore, it is very important to eat on time, and don't fight against the instinct of the body.