1, how to get thinner
dietary respect
Most of the fat people were eaten. People with mild obesity generally don't have serious overeating, and the appetite doesn't need to be adjusted too much, but the diet structure needs to be adjusted. Eat more foods rich in dietary fiber such as fruits, vegetables and coarse grains, and high-quality protein foods such as eggs and milk. When eating, eat soup first, chew slowly, and chew it about 22 times per meal.
sports
Slightly fat people have less body fat than people with a large base, so it is easier to develop a sense of muscle lines. Exercise to gain muscle is the most important thing for obese people to lose weight. Many people have "puffiness" because they don't have enough exercise and muscle mass. Exercising muscles through exercise can not only make the body feel more linear, but also improve the basal metabolic rate and develop lean physique.
Muscle exercise naturally requires strength training. Strength training can fully exercise muscles, but it is also easy to make muscles tired. If you train for a long time every day, you are prone to muscle injury. Therefore, it is suggested that it is best to take a break and practice when doing strength training, and insist on it about 3 times a week.
2. About losing weight
Why exercise is the most reliable way to lose weight?
Exercise is the most scientific and green way to lose weight. Losing weight means that obese people consume excess fat in their bodies through certain aerobic exercise, promote metabolism and achieve the purpose of losing weight through exercise. Fat in food enters the body, decomposes into free fatty acids and triglycerides, enters the blood and is stored in fat cells. If you eat more fatty substances, there will be more adipose tissue. In addition, too much sugar food will be converted into adipose tissue and stored in the body.
Weight loss in winter is the most fat burning.
When you increase the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells can't be replenished, but they have to spend, so they shrink and shrink. Exercise to lose weight should be moderate, with a reasonable diet, otherwise it will consume muscle glycogen and do great harm to the body. Therefore, dieters can increase the consumption of fat and sugar in their bodies during exercise. Restore the normal regulation of metabolism, promote fat metabolism and reduce fat deposition. The most common ways to lose weight are swimming, jogging, aerobics, dancing and so on.
Exercise to lose weight. Quick question and answer.
Q: Why is exercise to lose weight more popular than other methods?
A: The side effects of exercise to lose weight are recognized as minimal. Unlike other weight loss methods such as taking diet pills, which have the greatest side effects, it is easy to affect the normal operation of the body; Massage has a slow or even no effect on losing weight. Exercise to lose weight depends on the combination of aerobic and anaerobic exercise, and insisting on exercise is undoubtedly the most scientific way to lose weight.
Q: What are the common ways to lose weight by exercise?
A: Common weight-loss exercises can be roughly divided into aerobic exercise and anaerobic exercise. So how do you distinguish between aerobic and anaerobic?
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has medium or above-average intensity. It is required that the exercise time should not be less than 1 hour, and it should be carried out 3 to 5 times a week. If you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise.
Common aerobic exercises include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, fitness dancing, skipping rope, basketball, football and other ball games. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration.
Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly a kind of exercise with high load intensity and strong instantaneity, which is difficult to last and takes a long time to eliminate fatigue. Anaerobic exercise is relative to aerobic exercise. During exercise, the metabolism of the body is accelerated, and the accelerated metabolism needs to consume more energy.
Common anaerobic sports are: sprint, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, muscle strength training (long-term muscle contraction) and so on.
Q: What should I pay attention to when exercising to lose weight?
A:
1) Choose a sport that interests you: It is very important to keep on losing weight. If we choose sports that interest us, it will help us to keep exercising better.
2) The amount of exercise should match your physical condition: in the right way, step by step, adjust according to your physical strength at that time, or increase or decrease the amount of exercise, so that you can burn fat easily. After exercise, the muscles may be tired, but the mood should be particularly relaxed; But if you just miss today's "goal" after exercise, maybe you should consider whether this goal is too harsh.