1, diet control, mainly to control the staple food, eat three meals normally, eat seven minutes full, no more, no less, refuse greasy, sweet, fried food and sugary drinks, and put an end to midnight snack. Eat more vegetables, fruits and coarse grains, and maintain proper intake of protein nutrition such as meat, eggs and milk. Recommend chicken and fish.
2. 1, the so-called heat is the three major productivity nutrients (carbohydrates; Protein (fat) is transformed, not released. The release can be carried out directly, and the transformation can only be carried out after decomposition. Therefore, the calorie index of the three nutrients in the food composition table is the result of conversion, and the in-vivo combustion (decomposition) 1 g carbohydrate is 4 calories; 1g protein is 4 kcal, 1g fat is 9 kcal. However, 70% of the energy converted by protein is consumed by itself, and fat and protein are only used when carbohydrates are insufficient. Generally, fat will be stored by fat cells, that is, fat as the saying goes; Protein is used to renew human tissues and repair human tissues (wounds). The functional ratio of human energy is generally 55%~65% for carbohydrate, 20%~30% for fat and 0/0% ~/0/5% for protein/kloc.
2.2. Aerobic exercise: jogging, brisk walking, cycling, swimming and playing ball can be done for more than 30 minutes at a time, and persisted for more than 3 times a week. However, after a period of time, a single event of aerobic exercise is prone to a platform period, and it is best to carry out a variety of exercises alternately, aerobic and strength.
2.3. Generally speaking, reducing fat means reducing fat all over the body. If it is only a partial reduction, the effect is very poor, and the limbs are easy to fall off, and the abdomen is the most difficult to fall off. It is effective to keep exercising.