1. What are the common misunderstandings in weight loss?
1. Go to exercise on an empty stomach
If it's low-intensity yoga or jogging, you can do it on an empty stomach. At this time, the content of glycogen in the body is relatively low. After exercise, it will stimulate the body to mobilize more fat to supply energy, and the effect of reducing fat is better than after meals. But don't exercise if you have obvious hunger. If it is more intense exercise, such as high-intensity aerobic interval, strength training and so on. It is not recommended to do it on an empty stomach. After a large amount of glycogen is consumed in the body, it is easy to cause hypoglycemia reactions, such as dizziness, fatigue and palpitation.
2. Don't eat after exercise
Not only will it not enhance the slimming effect, but it will damage the muscles. After exercise, especially over 1 hour, you must replenish nutrients and water for your body in time, such as oats, bread and other carbohydrates, juice and milk, because your body will lose a lot of water and electrolytes and consume a lot of liver sugar during exercise. If it is not replenished in time, sports injury and fatigue muscles can not be repaired in time, which will lead to muscle loss and injury over time.
3. Improper selection of sports events
Obese people exercise just like normal people exercise under heavy load. Therefore, we should pay attention when we start to take part in exercise. First of all, we should choose good sports. Generally speaking, the whole-body dynamic exercise (aerobic exercise) with the goal of exercising the whole-body physical strength and endurance is mainly used, such as cycling, dancing, walking, jogging, going up and down stairs, climbing mountains, various ball games and gymnastics, skipping rope, swimming and walking in water. Among them, riding and swimming do not bear much weight on knees and feet, so they are more suitable for obese people to exercise.
Losing weight requires a lot of fat, and fat consumption requires a lot of oxygen and a long enough exercise time. Therefore, in order to achieve the goal of losing weight, we must choose exercise that takes a long time and can inhale a lot of oxygen (called aerobic exercise), so the best exercise to lose weight is walking. This is the best way to consume excess fat. Friends who want to lose weight should always think of such a piece of advice: "It is better to go for a walk by car than to sit and watch".
4. Improper exercise control
Whether weight-loss exercise can achieve satisfactory results often depends on whether the amount of exercise is properly mastered. If the amount of exercise is too small, you can't consume excess calories, and the weight loss effect is not ideal. Excessive exercise, beyond the body's capacity, will cause excessive fatigue, cause adverse reactions, affect health, and it is difficult to persist. Generally, young people can exercise more for a longer time, and the highest heart rate during exercise can be controlled at around 140 beats/min. For people who are weak or have mild chronic diseases, the amount of exercise should be limited to heart rate 100- 120 times/minute, and it is appropriate to accelerate breathing during exercise and keep exercising for a while after sweating slightly.
If you feel tired after exercise, but your mental state is good, your physical strength is abundant, your sleep is good, and your appetite is good, it means that the amount of exercise is appropriate. If you feel tired after exercise, your limbs are sore and heavy, and you are still very tired the next morning, and you are dizzy, weak, have no appetite, and feel weak in exercise, which means you need to adjust in time.
5. unable to persist
The purpose of exercise to lose weight is to improve metabolism and consume excess fat in the body. Exercise consumes a lot of energy, and the immediate weight loss effect is the strongest. After stopping exercise, the body's vigorous metabolism will last for a period of time, which is the so-called "aftereffect". This "after-effect" lasts for a short time, usually no more than one day. If you exercise for three days and rest for three days, you may lose the aftereffects and overeat, and the original weight loss effect will be offset, so that the previous efforts will be wasted.
At the same time, we should also know that it is difficult to get results within 45 days at the beginning of weight loss exercise, and it is particularly easy to get tired if you increase the amount of exercise a little. This is because there are more fast fibers in fat people's muscles, and glucose is consumed quickly during exercise, not fat, so it is not easy to lose weight and feel tired. Strengthening physical exercise must be sustained. If the exercise stops, the volume of fat cells will increase again, and the weight will return to the level before exercise, and even rebound to be fatter than before.
6. The time for each exercise is not long enough.
As the saying goes, "slow work makes fine work." Physical exercise is a "fine work", and it takes a long time to practice "slow work" every time. Although some people also take part in weight-loss exercises every day, instead of fishing for three days and drying the net for two days, they are afraid of being tired, and the time for each exercise is very short. For example, every time you exercise for more than ten minutes, you feel a little tired. If you have a rest, you won't be able to lose weight.
Scientific research has confirmed that within 20 minutes of exercise, the human body only relies on glucose for energy supply, and does not use fat. Only after 20 minutes of exercise does the human body begin to use fat to supply energy, that is, to consume fat. Therefore, it takes at least 30 minutes to lose weight every exercise, and it is best to exercise for about 60 minutes every day. If you don't have time to take part in exercise during the day and go home to buy food and cook after work in the afternoon, you might as well get into the habit of taking a walk after meals, about 1 hour every day, which is of great benefit to losing weight.
7. When you exercise, you can eat more comfortably than before.
If you exercise just to keep fit and have fun, then I won't stop you and give you a great sentence. If you really want to dump meat, you must shut up. Minimum requirements, how to eat before, how to eat now.
Many people will consciously eat more than before after they start exercising. First, I relax my vigilance psychologically and always feel that "I have exercised and can't treat myself badly". In addition, after exercise, metabolism is fast and appetite is normal. If you want to lose meat faster, it is very simple to reduce the total calorie intake to 80%. You can eat eight points full, plus a certain amount of exercise, to achieve a negative balance of calories, so that your weight can drop steadily, at least 2 ~ 3 kg per month.
8. Eat only white rice and flour
Unlike many people, you start to lose weight on staple food, and you can't wait to touch a grain of rice. In the end, I can't lose weight, but I still fall into the problem of overeating. The staple food must be eaten, otherwise it will really become stupid. Sister Kang won't lie to you, because our brains need carbohydrates to supply energy. But the staple food should be from fine to coarse, white rice, noodles and steamed bread should be touched less, and eaten at most once a day, and the size of a fist is enough. The staple foods of the other two meals are whole wheat bread, miscellaneous grains rice, potatoes and sweet potatoes.
9. Sports drinks are a must-have item.
You see, it's been calculated by a shrewd businessman again. Sports drinks are really not designed for people like you and me who jog or walk fast every day 1 hour. You really only need to drink some mineral water to make up for the sweat and electrolyte you shed. You know, the sugar content of sports drinks is not low. Usually drinking a bottle of 500ml sports drink is equivalent to eating 15 ~ 40g of sugar, which is real calories, equivalent to running for 20 minutes in vain.
2, diet taboos to lose weight
1, all western food: Although there are many dishes, each dish only takes up a corner of the big plate, but the heat of western food is more amazing than that of Chinese food. An onion appetizer can have up to 800 calories, not to mention steak.
2. Disguised food: Many foods are characterized by health, but in fact they don't have much nutrition, such as various fruit drinks, vegetable biscuits and children's fruit desserts.
3. Big hamburger: increase the hamburger, double beef patties, and keep the price unchanged-can it really take advantage? The calories of a Big Mac can be as high as 1520 calories, which is all the calories a middle-aged woman needs in a day. Give up what she loves.
4. Stuffed bread: Bread itself is rich in nutrition, but it is different from chocolate, fruit and cream stuffing. Not only has sugar and calories doubled, but nutrition is also pitiful. Therefore, choosing the original whole wheat bread is a good performance for yourself.
5, a small cake with high calories: The cake doesn't seem to have so much fat and calories, but all kinds of high-calorie raw materials are added during the processing. Never let children get into the habit of eating cakes.
6, milk coffee: a cup of ordinary Starbucks white coffee is equivalent to two or two staple foods. But it's not the coffee's fault. Its calories are actually very low. If you like coffee, you'd better "slim down" it and choose a low-fat type without sugar and cream.
7. Food aroma in the supermarket: It is easiest to get hungry when shopping, and then being attracted by the aroma of snacks and meat products in the supermarket will make people eat twice as much at the next meal. Bring water and low-calorie biscuits when shopping, because you can't resist the temptation of food and avoid overeating.
8. Hard-to-refuse food around: There are more and more delicious foods, such as hamburgers, French fries, salads, barbecues, pizzas and desserts. When people are keen on new eating habits, they ignore the most fundamental sources of health: fruits and vegetables. These natural foods are the source of health.
9. Fried food: All fried food should be eaten less. Don't think that frying vegetables and bean products will be healthy. They also contain a lot of fat and should be removed from your menu.