1, the misunderstanding of slimming methods
1: Can high-intensity exercise reduce weight?
Seeing many fat friends in the fitness center is very tiring, but after a long time, it has little effect. Why?
According to the measurement, walking at a speed of 5 kilometers per hour 10 minute consumes more than 10 times as much energy as doing 50 very demanding sit-ups, while walking is much easier. If you jog at 1 1 km/h and run at 15 km/h 1500 m respectively, the energy consumption difference between them is actually less than 3000 calories. It can be seen that blind strenuous exercise is unscientific.
Losing weight has nothing to do with the speed of exercise, the most important thing is time. Weight-loss exercise less than 30 minutes, regardless of the intensity, can not effectively consume fat. On the contrary, low-intensity aerobic exercise consumes fat quickly. Therefore, choose to lose weight according to your own situation, try to choose low-intensity, long-term body exercise, and don't blindly.
2. Does losing weight mean losing weight successfully?
Many people want to lose weight as soon as possible, but they often find it difficult. Even if you lose some weight, it is not clear whether it is fat or water.
If the weight we lose through strenuous exercise is mainly water, then if we drink more water after exercise, our weight will recover quickly. If we lose protein and muscle, it will damage our health, affect our normal metabolism, and thus affect our immunity. The key to losing weight is to lose fat. It is recommended to do a fat test before losing weight, or measure the obese parts of the body. After losing weight for a period of time, observe whether these parts are obviously thinner. If so, even if the weight changes little, losing weight is successful.
3. Can you lose weight by dieting a lot?
Controlling the eruptive appetite and eating scientifically is indeed a good way to lose weight, but it does not mean deliberately dieting. In order to lose weight, some people don't eat or drink all day, which is almost a hunger strike. Although some people didn't go on a diet by themselves, they were eaten in disguise because they used some slimming products that inhibited the central nervous system of brain appetite. People who adopt these methods may often have obvious effects in the first few weeks, but after a while, the effects will disappear and even rebound quickly.
It turns out that when we go on a diet, cells in the body begin to store energy to protect ourselves from hunger. Due to the decrease of energy supply, the basal metabolic rate of human body will decrease, and at this time, the same intensity of exercise can only consume a little energy. If you resume your previous diet, you will gain weight quickly. And long-term dieting will also affect the nutritional balance of the body, resulting in malnutrition, decreased immunity and other consequences. Suggest scientific diet+moderate exercise+vitamin supplement.
4. Folk folk remedies should not be credulous.
Recently, many popular "folk remedies" on the Internet, such as "drinking slimming soup for seven days", eating cat and dog food, drinking urine to lose weight, taking birth control pills to lose weight, and some so-called "strange tricks" such as binding cloth to lose weight, actually lack certain scientific basis. It is recommended not to try it easily, so as not to damage your health. Obesity is not formed in a day, and losing weight is not an overnight thing. It should be carried out from a scientific point of view in order to achieve the ideal effect.
2, healthy weight loss recipes coup
1: Eat more vegetables first.
Most vegetables are foods with low GI (glucose). Eating vegetables first will increase satiety, so you won't eat too much starchy food.
So how do you lose weight in your legs? Suggestion: Eat fresh vegetables raw. As long as the vegetables rich in fiber are cooked and eaten (even if they are only boiled), the GI is higher than when they are eaten raw, so eating raw will be better than cooking.
2. Choose brown rice as the staple food
Replacing the staple food with brown rice can make you feel full, stress will not accumulate, and even serious constipation will be solved.
Suggestion: After replacing white rice with brown rice, as long as the body fat rate drops, it is evidence that fat is burning.
3. Replace sweets with fruits.
Suggestion: Most fruits are low GI, and eating them every day will not affect the weight loss effect.
4. Enjoy snacks with fruits and lactic acid drinks.
Suggestion: Adding fruit to lactic acid drinks also has a unique flavor, which can slow down the absorption of dairy products.
3, diet taboos to lose weight
1, all western food: Although there are many dishes, each dish only takes up a corner of the big plate, but the heat of western food is more amazing than that of Chinese food. An onion appetizer can have up to 800 calories, not to mention steak.
2. Disguised food: Many foods are characterized by health, but in fact they don't have much nutrition, such as various fruit drinks, vegetable biscuits and children's fruit desserts.
3. Big hamburger: increase the hamburger, double beef patties, and keep the price unchanged-can it really take advantage? The calories of a Big Mac can be as high as 1520 calories, which is all the calories a middle-aged woman needs in a day. Give up what she loves.
4. Stuffed bread: Bread itself is rich in nutrition, but it is different from chocolate, fruit and cream stuffing. Not only has sugar and calories doubled, but nutrition is also pitiful. Therefore, choosing the original whole wheat bread is a good performance for yourself.
5, a small cake with high calories: The cake doesn't seem to have so much fat and calories, but all kinds of high-calorie raw materials are added during the processing. Never let children get into the habit of eating cakes.
6, milk coffee: a cup of ordinary Starbucks white coffee is equivalent to two or two staple foods. But it's not the coffee's fault. Its calories are actually very low. If you like coffee, you'd better "slim down" it and choose a low-fat type without sugar and cream.
7. Food aroma in the supermarket: It is easiest to get hungry when shopping, and then being attracted by the aroma of snacks and meat products in the supermarket will make people eat twice as much at the next meal. Bring water and low-calorie biscuits when shopping, because you can't resist the temptation of food and avoid overeating.
8. Hard-to-refuse food around: There are more and more delicious foods, such as hamburgers, French fries, salads, barbecues, pizzas and desserts. When people are keen on new eating habits, they ignore the most fundamental sources of health: fruits and vegetables. These natural foods are the source of health.
9. Fried food: All fried food should be eaten less. Don't think that frying vegetables and bean products will be healthy. They also contain a lot of fat and should be removed from your menu.