But losing weight is a technical job after all, just like what exercise is the most important to lose weight, you know?
Zhou Youjun learned this 30-minute heat meter of various sports consumption from the official micro of People's Daily to answer your doubts!
Sports medicine experts believe that how many calories are consumed by human exercise depends on many factors:
Gender: Men consume more calories than women in the same exercise, because the basal metabolic rate of men is much higher than that of women.
Weight: For the same exercise, people with heavy weight consume much less calories than their weight.
Exercise: Different exercise and intensity, different amount of exercise, and different calories consumed.
Do you really need to lose weight? Medical evaluation of obesity, the most commonly used index is the body mass index (BMI), the calculation method is as follows:
Body mass index Body mass index = weight (kg) ÷ square of height (square meter)
For Asians,
If your body mass index is overweight, you need to change your eating habits; If you are obese and have diabetes, hypertension, gout and other diseases, then losing weight is an important part of disease treatment.
Myth 1: You can lose weight by exercising for 20 minutes every day.
Experts say that exercise time is the key factor. Many busy office workers choose to take out dozens of minutes of exercise every night, which is actually difficult to achieve the effect of slimming.
In the first 30 minutes of exercise, you consume water and sugar in your body, and then you will start to consume fat after 30 minutes.
Reducing water and sugar can only temporarily reduce weight, and only by consuming fat can we really achieve the goal of losing weight.
Myth 2: The more exercise, the better.
When the amount of exercise is large, the blood output from the heart cannot meet the body's demand for oxygen, leaving the body in an anaerobic metabolism state.
Anaerobic metabolic exercise does not release fat as the main energy, but mainly relies on the decomposition of glycogen stored in the human body as the energy release.
After a short period of strenuous exercise, the blood sugar level drops, causing hunger. At this time, people will have a great appetite, but it is easier to eat food, which is not good for losing weight.
Myth 3: completely cut off the relationship with fat
Fatty foods are resistant to digestion and hunger, and can reduce the intake of starchy foods and snacks after eating, which has a positive effect on weight loss.
In addition, corn oil and olive oil containing monounsaturated fatty acids have the function of reducing low density lipoprotein, and are ideal edible oils for weight loss and bodybuilding.
Myth 4: not eating staple food helps to lose weight.
Many people would rather eat more fruits and vegetables than staple food in order to lose weight, which is all wet.
The staple food is responsible for providing carbohydrates for the body and making the stomach feel full. If you blindly pursue low carbohydrate, your body will soon feel hungry and make people eat more.
During weight loss, beans (red beans, mung beans, kidney beans, etc. Potatoes can replace polished rice and white flour as staple food, so that you can eat "less without reducing satiety and less without reducing nutrition".
1, reduce calorie intake
If you can reduce the daily intake of calories 100 calories, you will lose about 4 kg after 5 weeks.
When buying snacks, look at the "nutrient composition table" on the package and choose low-calorie ones; Avoid fried food and fast food; Strictly control the intake of sugary foods such as biscuits, cakes, sweets and drinks; Don't eat for 2-3 hours before going to bed at night.
Step 2 change the diet structure
An eight-year follow-up survey by Harvard University in the United States found that people who eat whole grains every day are lighter than those who only eat flour and rice 1. 1 kg. It is suggested that all kinds of fruits, vegetables and grains should be used instead of high-fat foods.
Use liquid food (oatmeal, miscellaneous grains, vegetables, egg soup, etc. ) instead of staple food, but pay attention to the choice of food to fully provide nutrition.
3. Field activities
Doing outdoor exercise 3~5 times a week is a good way to burn fat, but it takes more than 30 minutes each time.
Old people and people who don't exercise for a long time are more suitable for walking and running, and they can start step by step. Walk 1 min first, then jog at the speed of 100 m per minute 1 min, and so on, and increase the amount of exercise every two weeks.
Interviewed experts:
Director, Department of Endocrinology, Li Rocket Army General Hospital
Fang Zilong, Deputy Director of Sports Nutrition Research Center of State Sports General Administration.
Professor Lu Yifan, Sports Medicine Laboratory, Beijing Sport University
Sun, Associate Professor, School of Physical Education and Training, Beijing Sport University.
Fan Zhihong, Associate Professor, School of Food Science and Nutritional Engineering, China Agricultural University.