1, what should I pay attention to when running to lose weight?
1, it is not advisable to have an empty stomach before running in the morning.
The reason why running on an empty stomach is discouraged is that if you run to lose weight, you will consume more energy during running. If it is not supplemented in time, it may bring irreparable harm to the body, which will be harmful to the body in the long run. In addition, because running consumes too much, the hunger will be stronger after running, so it may make you eat more food unconsciously, increase the chance of weight gain, and lead to the opposite effect of running to lose weight.
2. Don't eat too much before running in the morning.
In addition, about running with a full stomach. Running on an empty stomach is unhealthy, and running on a full stomach is also best avoided. Food needs to be digested when it enters the stomach. At this time, a lot of blood is concentrated in the stomach. If you run, it may cause indigestion and gastroptosis. Running on a full stomach can also increase the risk of appendicitis. Exercise should be done at least 30 minutes after meals, and it is a small meal. After a big meal, the rest time should be doubled.
You shouldn't eat too much before running in the morning.
To sum up, running on an empty stomach does more harm than good. Running on an empty stomach to lose weight seems to burn fat faster, but it is not good for your health. Although we want to lose weight and have a slim figure, we need a healthy body more. Reasonable weight loss needs to choose a healthy and scientific exercise method, and using the wrong weight loss method may be counterproductive. For example, running on an empty stomach can not only help you lose weight, but also endanger your health!
4. Daily diet
It is best to have sugar in every meal-that is, starch, black rice or whole wheat bread. In addition, there should be at least foods containing protein, such as low-fat milk, cashews, lean meat or fish. In addition, there should be a proper amount of healthy fatty foods, such as olive oil.
5. Diet before running
You can eat within 30 minutes to 3 hours before running, and you should give priority to digestible foods, such as fruits and whole grains (that is, whole, ground or crushed grains, which contain original basic components such as endosperm and bran, and the proportion of bran is the same as that of unprocessed grains, such as barley, buckwheat, broken wheat, corn, millet, rice, rye, oats, sorghum, wheat and wild rice). You can also eat some snacks five minutes before departure, such as a banana, or coffee and tea with honey, which can improve your health.
6. Diet after running
Within 30 minutes after running, you need to eat healthy starch and protein food (the content should be around 10g). You can choose low-fat chocolate milk, or a glass of semi-jelly and a glass of skim milk.
Step 7 replenish water
On the day of running exercise, pay attention to the color of urine all day to ensure that you drink enough water. If your body is full of water, the color of urine should be light yellow. If you run for less than an hour, drink ordinary water; If the running time is between one and four hours, it is best to choose sports drinks.
In life, if you want to exercise to lose weight, you must master certain methods. Don't blindly run to lose weight, you may not get any good results.
2. What are the ways to lose weight?
1, breakfast must not be missed. Eating a nutritious breakfast with 400-600 calories within one hour after getting up can improve the metabolic level of the body and thus promote fat burning.
2. Get up and do a few push-ups every morning. This kind of upper limb muscle training can keep you motivated and burn calories all day.
Don't always sit on the sofa and watch TV. At the beginning of the advertisement, stand up and do push-ups, sit-ups or jumps.
Cleaning the kitchen often can not only keep fit, but also get rid of junk food, killing two birds with one stone.
If you can strictly control the intake of fat, sugar and starch in your diet within one week, then indulging in your diet once a week will not have much impact. Just do more exercise after meals.
5. Skipping rope 10 minutes burns the same amount of heat as jogging 15 minutes, and it is not limited by the venue.
6. Change the frequency of eating out to twice a month to reduce the intake of unhealthy food.
7. Eat more dietary fiber, lentils, soybeans, edamame, peas and pears are all good sources.
8. Use dark chocolate instead of cream chocolate. The former has lower sugar content and contains more antioxidants that can improve physical strength.
9. Do "Bobby-style" exercise. It is a high-intensity exercise. Every important muscle group in the whole body is mobilized, and muscle strength and endurance can be improved.
Exercise: Stand with your arms at your sides, bend your knees, put your hands on the ground in front of your feet (squat posture), push your legs back hard and do push-ups so that your shoulders and heels are in a straight line; Then go back to the squat posture, and then go back to the original standing posture.
10. Friends who live in tall buildings should not take the elevator. Every time they climb the stairs 10 minute, they can burn 100 kcal.
1 1. Replacing cream salad dressing with balsamic vinegar can reduce the calorie intake by 200 kcal.
12, avoid eating French fries, remove cheese when eating hamburgers, and reduce the calorie intake of 300 kcal.
13, record the food you eat every day, so that the calories you eat every day will be reduced and your weight will be reduced.
14, when sprinting, tie a load-bearing sandbag around your waist and arms to burn more fat.