Women have all kinds of ways to lose weight. Different exercises are suitable for different times. Exercise can improve the body's resistance. Different people should arrange exercise time according to their living habits. Exercise helps to strengthen our physique. Let's take a look at women's weight loss methods and knowledge.
Female diet 1 diet 1, fasting method
Fasting is definitely a popular way to lose weight on the internet recently, because you can lose weight outside your normal diet without completely dieting. Fasting refers to controlling diet at a specific time, such as reducing eating a lot or not eating at all, in order to achieve the effect of burning fat. Here are two fasting methods that are wildly circulated on the Internet, both of which are claimed to be simple and easy to do without dieting. I don't know if you have tried.
16: 8 fasting method
16: 8 fasting is definitely the most popular way to lose weight recently! Many stars have successfully lost weight with 16: 8 fasting method, and the weight loss effect is quite amazing! At least a few kilograms, even dozens of kilograms can be successfully reduced! Sounds very attractive!
16: 8 fasting method is based on the idea that a day is divided into 16 hours and 8 hours. The main meal in a day can be finished within 8 hours, and other 16 hours can't be eaten. Because this method does not limit the types and quantity of food you can eat in 8 hours, and it is easy to implement, it has become a very popular way to lose weight.
16: 8 the reason why fasting can reduce weight is that the insulin level in the body will drop within 16 hours when eating is forbidden, so that the body consumes the original stored fat and energy and achieves the effect of losing weight. However, with the popularity of 16: 8 fasting method, more and more people put forward methods of fasting to lose weight, such as eating low-calorie or calorie-free liquid food or eating a small amount of sugar-free snacks during the fasting time of 16 hours.
Although many celebrities have successfully lost weight by 16: 8 fasting method, there are still some mines in this weight loss method, which will be "caught" if they are not careful, and they will lose weight and gain weight! The most easily overlooked point is that you can eat' can you eat freely within 8 hours? If you eat more calories than you should in 8 hours, even if you fast in the remaining 16 hours, you can't consume body fat, but it will get heavier and heavier!
Therefore, even if the fasting method of 16: 8 is adopted, the calorie intake should be controlled, the calorie absorbed in one day should be reduced to less than the calorie intake as far as possible, more water should be added, and nutrition should be absorbed in a balanced way, so as to lose weight successfully.
5: 2 diet
5: 2 diet is another popular method to lose weight after 16: 8 fasting. The so-called 5: 2 is to divide the seven days of the week into five days and two days, of which five days can eat normally and the other two days only consume 500 to 600 calories.
The 5: 2 diet is the same as the 16: 8 fasting. When fasting or absorbing low calories, glucagon in the body will start to rise, consuming the fat originally stored in the body and achieving the effect of losing weight. Using the 5: 2 diet, you can choose which two days of the week you want to stop eating, which is more suitable for people who need frequent entertainment and dinner. Some nutritionists suggest that you can choose fast food on Monday and Thursday, because most people will have dinner on Friday and Sunday, so you can fast food after a full meal, reduce the absorption of calories and give your stomach a rest!
However, fasting also has some hidden disadvantages, that is, once the normal diet is resumed, the weight will rebound immediately, because fasting consumes one's energy by reducing calories, and once fasting is stopped, this effect will be lost. Therefore, if you want to lose weight for a long time, you must continue to fast.
Weight loss method 2, broken sugar method
Sugar-breaking method is actually an alternative to fasting to lose weight, but it is not a period of fasting, but a complete cessation of sugar. In fact, sugar is not a necessity for our bodies. When sugar enters the body, it will be converted into glucose to provide energy. However, because the body will automatically produce glucose, even if we cut off sugar, it will not affect the energy supply of the body.
There are many ways to lose weight by cutting off sugar on the Internet. It is even pointed out that after three days of cutting off sugar, you will feel that your weight will be significantly improved, and the diet of cutting off sugar can cultivate a "thin body" for a long time. Even if you return to a normal diet, it is not easy to regain your weight!
In fact, many studies have pointed out that eating too much sugar will accelerate the aging of the body and affect the body function, so proper abstinence from sugar can improve health. Sugar-free diet does not have too many restrictions on meat, but all sugar absorption should be excluded. In addition to high-sugar foods such as desserts and table drinks, fruits, white bread, starch and carbohydrates should also be stopped, because the sugar contained in these foods will also be converted into glucose.
However, this is also the place where cutting sugar to lose weight is the easiest to "step on thunder". If you don't pay more attention, some foods will be mistaken for sugar-free and eaten by mistake. Moreover, sugar is not useless to the brain. When the human body ingests sugar, the brain secretes a substance called dopamine, which makes us feel happy, which is why people are particularly happy when eating desserts. Although sugar is harmful to the body, it is easy to affect the mood if sugar is completely cut off, so it is ok to reduce sugar in moderation. If sugar is completely cut off, it may not be suitable for everyone.
Weight loss method 3, control calories
When you actively try various ways to lose weight, have you ever heard of calorie deficiency? Controlling calorie absorption is a way to lose weight, and calculating calorie deficit is the key point. The practice of controlling heat absorption is actually not complicated, that is, the heat consumed every day is greater than the heat absorbed. If the heat absorption cannot be reduced, the heat consumption will increase, and vice versa.
Calorie deficiency varies from person to person, and is calculated according to the basal metabolic rate of each person:
activity
Daily calorie consumption
settle down
There's basically no movement.
Basal metabolic rate x 1.2
Mild activity
Do light exercise for 3 to 5 days a week.
Basal metabolic rate x 1.375
Moderate activity
Do moderate-intensity exercise for 3 to 5 days a week.
Basal metabolic rate x 1.55
Highly active
Do high-intensity exercise six to seven days a week.
Basal metabolic rate x 1.725
Extremely active
Do high-intensity exercise every day.
Basal metabolic rate x 1.9
According to the calculated daily calorie consumption, you can adjust it according to whether you want to gain muscle or lose fat. For example, if you want to lose weight or lose fat, you can reduce your calorie consumption by 200 calories a day, which is your personal calorie deficit.
Controlling calorie absorption is actually a good way to lose weight, and it is not necessary to go on a diet or completely cut off the absorption of certain foods. It also allows everyone to tailor a weight loss plan that is more suitable for their own needs. But to lose weight, we should pay attention to controlling calories. If we calculate the calories absorbed and consumed every day, it will be more inconvenient for busy people to "count".
Weight loss method 4, exercise to lose weight
I believe that if exercise is the most effective way to lose weight, no one will disagree! Doing exercise can increase the body's metabolic rate, enhance heart and lung function and make the body healthier. However, exercise may not be able to lose weight. Have you found that even if you keep running, your weight will rise instead of falling after a while? Or do dumbbells gain weight after lifting them for a while?
aerobic exercise
Aerobic exercise refers to exercise that can exercise heart and lung function, such as running, swimming, riding a bike, etc. To know whether an exercise is aerobic, you can pay attention to whether you will gasp during this exercise. Many women start to lose weight by running, but aerobic exercise may not be an effective way to lose weight.
Aerobic exercise usually consumes a lot of calories, so after aerobic exercise, you will feel particularly hungry, and it is easier to "eat happily", so that the newly consumed calories can be completely absorbed in a meal, or even "eat too much", then you are not thin, but fat!
Gravity training
If you don't do aerobic exercise, some women will choose gravity training, hoping to achieve the effect of shaping body lines by training muscles. However, gravity training is not an obvious way to lose weight. On the one hand, gravity training can't consume fat, on the other hand, retraining is mainly to exercise muscles. If the muscle density increases, there is a chance to gain weight. If you are pursuing weight loss, it may not be suitable.
Maybe you will ask: If aerobic exercise and gravity training are combined at the same time, isn't it the best way to lose weight? Yes, many women with fitness habits actually do aerobic training and retraining at the same time to achieve the effect of reducing fat and increasing muscle. However, always doing exercise to lose weight has certain requirements for the body. For people who have no exercise habits or busy lives, they may not have time to do various exercises to lose weight.
Weight loss method 5. Lose weight by walking
Can you lose weight by walking? That's right! Moreover, walking to lose weight is a method that Japanese people admire to lose weight! Why can walking, a daily activity, help you lose weight?
Ji Yun Nan, a Japanese doctor of medicine, suggested that if you walk correctly, you can walk 10,000 steps even if you only walk for 5 minutes. When walking, remember to hold your chest and abdomen, try to shrink your lower abdomen and walk with the greatest pace. Dr. Nan Ji Yun pointed out that if you walk like this, you can use the deep muscles in your abdomen to help you breathe and exercise your muscles, which will help you reduce visceral fat and make your body healthier!
Although walking to lose weight seems to be a very easy way to lose weight, there is no cost, and everything you eat is counted as calories, but walking to lose weight does not seem to be suitable for urbanites who often commute by car. Urban people often drive to and from work, and most people even "can't stand if they can sit". And if you only lose weight by walking, you don't know when you can see the effect. Without perseverance, walking to lose weight may not see the effect.
What are the methods for women to lose weight?
Five-day fast food method. Fasting is a popular way to lose weight in recent years, and the daily collocation of fasting can change according to the change of time. For example, on the first day of fasting, you can eat a corn in the morning, noon and evening; The next day, you can eat an apple in the morning, at noon and at night. On the third day, eat an egg in the morning, noon and evening; On the fourth day, eat 300 grams of chicken breast in the morning, noon and evening; On the fifth day, you can eat 350 grams of vegetables in the morning, afternoon and evening.
Genetically modified diet. Genetically modified diets can also be matched according to the changes of the week. You can eat any fruit except bananas on the first day; You can eat any vegetables except potatoes the next day; On the third day, you can eat any fruits and vegetables except bananas and potatoes; You can eat 8 bananas and skim milk on the fourth day; On the fifth day, you can eat 300 grams of lean meat and 5 tomatoes; Eat 300 grams of lean meat and vegetables on the sixth day; Eat brown rice+vegetables+fruit on the seventh day.
Three-day weight loss method for women's groups. The women's team's three-day diet is the same, just a banana+a bag of milk+an egg. The advantage of this method is that it is very suitable for the student party, and the ingredients are simple and full.
Chen Qiaoen diet. Chen Qiaoen, a well-known actress, once shared her weight loss methods as follows: eat 2 eggs +3 bacon+half grapefruit in the morning; Eat vegetable salad+chicken breast/steak+half grapefruit at noon; Eat 150g chicken breast+fruits and vegetables+half grapefruit at night; Extra meal: vegetable salad or grapefruit juice or tomato juice.