1, a habit that can keep you in shape.
1, playing mobile phone while walking.
More and more people have joined the ranks of "low-headed people". What do you usually do with your mobile phone? Sitting, lying or standing?
It is recommended that you play with your mobile phone while walking. Of course, not on the road, but at home. Find a place with fewer obstacles and walk back and forth while playing with your mobile phone.
You can easily consume at least 2 bowls of rice just after watching a play or a novel. Since you can't quit your mobile phone, use it decisively!
2. See food packaging clearly
The state requires food packaging to be marked with nutrients (including calories), but now some businesses are becoming more and more slick. They label the calories of small packages on large packages, not the calories of a whole package of food.
So be sure to look at the packaging bag carefully, or you will fall into the trap and buy ultra-high calorie food.
3. Drink more green tea
Green tea contains both caffeine and tea polyphenols. Experiments show that these two substances together can accelerate the burning of calories. Drinking more green tea at ordinary times can not only resist aging but also help to lose weight, killing two birds with one stone.
It should be noted that it is best not to drink green tea before going to bed. Caffeine will stimulate the brain and affect the quality of sleep.
Step 4 replace butter with olive oil
Many people like to dip their bread in butter. Although butter is delicious, it will make you consume a lot of calories invisibly.
In fact, olive oil is also delicious and much healthier than butter. Research shows that under the same experimental conditions, replacing butter with olive oil can reduce the intake of 52 calories, which is equivalent to walking for half an hour.
5. Add some linseed oil to the rice.
Linseed oil is rich in α -linolenic acid, which can promote fat burning. When cooking, cooking porridge, cooking and cold mixing fruits and vegetables, adding a few drops of linseed oil can not only consume calories, but also be nutritious and healthy. Why not?
6, fruit less "drink" and more "eat"
Many people like to drink freshly squeezed juice, which is convenient and slimming. This is actually a misunderstanding. The calorie of a single fruit is really low, but the calorie is increased many times after juicing.
For example, a glass of apple juice can reach the calories of at least three apples. And many people like to add some sugar when drinking fruit juice, which is an excellent opportunity to gain weight.
In addition, fruit is rich in cellulose, which can promote gastrointestinal peristalsis and help defecation. Cellulose is crushed into pomace, which is often discarded. Therefore, eating more fruits and drinking less fruits can not only reduce calorie intake, but also increase cellulose intake, thus promoting the excretion of toxins and helping to lose weight.
Summary: Keep these habits for 3 months and see if you have become a "lean body" that everyone envies.
2, the misunderstanding of exercise to lose weight
Myth 1: As long as you exercise more, you can lose weight.
Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, as long as you drink one or two cans or eat a few cakes, the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet.
Myth 2: Fasting exercise is harmful to health.
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. Dr Dunbar of Dallas Fitness Center in the United States believes that moderate exercise, such as quantitative walking, dancing, jogging, cycling and so on. Before meals 1-2 hours (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise.
In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health.
Myth 3: You can lose weight by jogging for 30 minutes every time.
Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the amount of fat energy can reach 85.5% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.
Myth 4: The more intense the exercise, the better the weight loss effect.
In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply is only 155. Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100- 124 beats/min is most beneficial to lose weight.
Therefore, losing weight requires not only a lot of exercise and the spirit of not being afraid of hardship, but also a scientific method and a reasonable diet. Remember that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. So running for less than 40 minutes can be considered useless.