According to an official of Anhui Provincial Public Security Bureau, Ayu, a woman from Fuyang, has not eaten dinner for a month and kept exercising every day, but she has not lost a pound. She often drinks to drown her sorrows. On the 27th, Ayu was drunk on the roadside. The police station in Fuyang advised that you should be healthy to lose weight, and you should not give up on yourself because of temporary achievements. The police then escorted him home.
1, tips for dieting and losing weight
1. Have coffee before breakfast
A study by Vanderbilt University in Nashville, USA, found that drinking a cup of coffee 30 minutes before breakfast can effectively control your appetite, make you feel full after eating only 75% of your previous food intake, and accelerate the fat burning rate by 5%! This is because xanthine, a thermogenic substance in coffee, can also provide enough heat for your body.
Supplement calcium at breakfast.
Taking 600 mg of calcium every day (300 mg for breakfast and 300 mg for lunch) can help the body to speed up fat consumption. Scientists found in a study that women who eat in this way lose 22% more weight, 665,438+0% more fat and 865,438+0% more abdominal fat than women who don't eat calcium!
3. Drink a cup of sour plum juice before going to the toilet.
Sour plum is rich in phytochemicals, which can help the body effectively expel fat and toxins. Drink a cup of sour plum juice, your body's "cleaning" process will be greatly accelerated, and the liver can quickly and thoroughly expel those substances that may lead to obesity from your body.
Step 4 drink plenty of water
If you want to lose 2 kilograms this week, how much water you drink every day is related to your weight. Nutrition experts suggest that you should drink 3 1.3 ml of water per kilogram of body weight (for example, women weighing 50 kilograms should drink 1.565 liters of water every day). Water is an automatic hyperthermia device for human metabolism. Once the water intake is insufficient, the body temperature will drop and the body will start to rely on fat.
Eat some peanuts between breakfast and lunch.
Scientists found in a survey that dieters who eat peanuts are twice as thin as dieters who don't eat peanuts! Studies show that eating a handful of peanuts every day will reduce the calorie intake by 333 calories.
6. Eat fermented food at noon
The researchers found that eating fermented foods, such as steamed bread and sandwiches, is less likely to feel hungry, which is at least 1 hour longer than eating ordinary foods. This is because in the process of food fermentation, starch and sugar are broken down into indigestible components, and the digestive system needs more time to digest, so you are less likely to feel hungry.
7.a spoonful of honey in the afternoon
Honey can adjust your blood sugar to a normal level within 20 minutes after credit, and keep this normal state stable for 2 hours, reducing your hunger, calming your mood and keeping you happy.
8. Drink oolong tea to relax
Getting into the habit of drinking oolong tea will make your metabolic system work faster, increase the calories burned by your body by 3% and increase your fat consumption by 10%. Because this kind of tea does not contain calories, fat and sodium, you can drink it safely if you want to lose weight.
2, exercise weight loss tips
1. Anaerobic exercise+aerobic exercise
Anaerobic exercise is generally to exercise muscles by doing some weight lifting exercises. In this process, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed. Compared with anaerobic exercise, aerobic exercise consumes more fat. So before aerobic exercise, you can consume carbohydrates through anaerobic exercise first, and then consume fat through aerobic exercise. This can get twice the result with half the effort.
2. Combination of whole body exercise and local exercise
Some people are only partially obese, such as thick legs and fat stomachs. People often think that the effect of losing weight must be very good as long as the right medicine is given, so they only exercise for obese parts. In fact, if you want to lose weight quickly, it is not enough to focus on a certain part of exercise. Some targeted sports don't consume much fat, so they need to cooperate with some systemic sports, such as running and swimming.
3. Do more outdoor sports
It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.
4. Exercise for at least 12 minutes each time.
Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.
5. Grasp the exercise time.
The study found that light exercise for one hour after meals is the most reasonable; Moderate exercise should be arranged two hours after meals; You can do high-intensity exercise three hours after dinner. Based on this, several optimal exercise periods can be deduced: 3 hours after breakfast to before lunch; 3 hours after lunch to before dinner; 3 hours after dinner to bedtime.