Dietary principle
Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
Reduce calorie intake
Nutritionists believe that whatever you control-protein, carbohydrates or fat-will ultimately reduce your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 calories per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.
Reduce food intake
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.
Motion principle
1, protein before exercise.
Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Then the load capacity of the same weightlifting exercise will be improved and the body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
2. Exercise should be diversified.
I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different * * *, and the calories consumed will also rise linearly.
3. Keep the training interval
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.
4. Warm up before exercise
It takes a long time to consume fat. When you feel feverish and slightly sweaty, the fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. To put it simply, I rode my bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body, which can warm up in 10 minutes, so when you start riding a bike, you have been burning fat.
Exercise in the morning
Fat man is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are full of energy, it has nothing to hide. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.
be concentrated
The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, combined with movements, focusing on abdominal muscles and gluteal muscles can enhance the strength of these muscles and make the pace more firm and powerful.
7. Consciously exercise the upper arm.
The fitness instructor asked me to swing my arms greatly when I was running, which I thought was very funny. Listen, the coach is right. Doing so can make the whole body exercise complete with the same physical strength, and the upper and lower bodies heat up at the same time, resulting in1+1>; The effect of 2. Correct swing arm action: elbow bends about 90 degrees, and the swing range of arm should be from the back of hip 15 ~ 20 cm to the height of chest.
8. Breathe through your nose
When exercising, breathe in and out through your nose, not your mouth, which can stabilize your heart rhythm. You know, when your heart rate reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of 15 ~ 20 minutes and burn more calories. You will feel uncomfortable at first. Don't be discouraged. You will get used to it after practicing for 6 ~ 8 times.
9. Exercise on the beach
This rule of burning more calories is simple and easy to remember: the softer the playground floor, the more calories you may burn. For example, walking or jogging on the beach and grass will be more effective than doing the same exercise on hard ground. The softest thing is water, so exercise in water consumes the most calories. If you try to step into your bathtub, you will understand.
Precautions after exercise:
Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.
After exercise, the body is acidic, so you should eat more alkaline foods such as fruits and vegetables.
Don't drink a lot of water after exercise, because after water is absorbed into the blood by the stomach, it will increase the blood circulation and put a burden on the heart. In addition, the drinking water temperature should be controlled at 8℃ ~ 65438 04℃, and should not exceed 800 ml per hour.
Why is it difficult for people who have been fat since childhood to lose weight when they grow up? Another way to blow up balloons: you only need to spend a little money to buy balloons, and then blow up 10 balloons every day! Cool! So, if you are lazy to eat diet meals, if you are lazy to eat diet meals, you have to do some annoying weight-loss exercises every day. Just right for you, you can also tie inflatable balloons to your legs and play the game of stepping on balloons.
How should people who have been fat since childhood lose weight? Four scientific ways to lose weight, the effect is doubled.
Everyone knows that reducing fat requires more energy than intake. The energy demand of adults depends on three factors: basal metabolic rate, dietary heat production and physical activity. Today we will discuss basal metabolic rate.
Basal metabolism refers to the energy metabolism of the human body under the environmental conditions of waking, motionless, fasting and 20 degrees Celsius. Basal metabolic rate is the minimum energy consumed to maintain the most basic life activities per unit time, and this energy consumption is quite constant.
Tips 1: basal metabolism is the energy metabolism of the human body in the basic state. The basal metabolism per unit time is called basal metabolic rate (BMR).
Basal metabolic rate accounts for the largest proportion of total energy consumption, which is about 60%~75% of daily energy consumption. It is the energy value needed to maintain the normal functions of the body, such as breathing, heart function and body temperature regulation. The factors leading to the increase of basal metabolic rate include the increase of net tissue, youth, abnormal body temperature, menstrual cycle, hyperthyroidism and so on. The factors that reduce basal metabolic rate include low calorie intake, net tissue loss and thyroid insufficiency. In addition, the genetic difference of metabolic function can reach 10%~20% (which is one of the reasons why some people are not fat).
Tips2: basal metabolic rate accounts for the largest proportion of total energy consumption.
The following are some factors that affect energy metabolism:
1, muscle movement
The influence of muscle exercise on energy metabolism is very significant. The degree of muscle activity is called the intensity of muscle work, which is usually called labor intensity or physical activity. Labor intensity is directly proportional to oxygen consumption, so energy metabolism value can be used as an index to evaluate labor intensity.
2. Mental activities
When the mental activity of the body is in a tense state, such as anxiety, fear or strong emotional excitement, it can cause the tension of unconscious skeletal muscle to increase and the release of endocrine hormones such as adrenaline to promote metabolism to increase, thus significantly increasing energy metabolism.
3. Special dynamic function of food
The special dynamic function of food refers to the heat energy consumption produced during feeding. Experiments show that food intake can increase thermal energy metabolism. The special food dynamic function of various nutrients is different. When sugar is ingested, the calories consumed are equivalent to 5% ~ 6% of the calories generated by sugar itself, fat is 4% ~ 5%, and protein is about 30%. The thermal energy consumption of food in general diet in China is about 10% of dietary energy.
4. Ambient temperature
When the human body is quiet, energy metabolism is most stable in the environment of 20 ~ 30℃. When the ambient temperature is lower than 20℃, the metabolic rate begins to increase, and when the ambient temperature is lower than 10℃, the energy metabolism increases significantly, mainly due to the increase of muscle tension and chills caused by cold reflex. When the ambient temperature is 30 ~ 45℃, energy metabolism will also increase, which is due to the increase of enzyme activity, accelerated chemical reaction, vigorous sweating function and enhanced circulation and respiratory function.
Tips3: Muscle movement, mental activity, special dynamic function of food and ambient temperature will all affect energy metabolism.
The following are some factors that affect basal metabolic rate.
1, body type
Generally speaking, among ordinary people with similar weight, the basal metabolic rate of tall and thin people is higher than that of short and fat people, which is related to the proportion of lean body weight in the human body. More adipose tissue consumes less calories in metabolism than lean body mass.
2. Age
In a person's life, the infant stage is the most active stage of the whole metabolism, including the basal metabolic rate. Newborn babies have fast growth rate and high basal metabolic rate, which gradually decreases with age. After adulthood, the basal metabolic rate drops by about 2% every 10 year. Generally, adults are significantly lower than children and the elderly are lower than adults.
3. Gender
The measured results show that the basal metabolic rate of women is lower than that of men of the same age and body surface area. Usually, the basal metabolic rate of women is about 5% ~ 10% lower than that of men, even at the same height and weight. Because the proportion of women's lean body mass is lower than that of men, the basal metabolic rate of pregnant women is obviously increased, and its increase rate can reach about 28%, which is related to the increase of heat consumption of placenta, uterus, fetus, respiration and heartbeat.
4. Hormones
Hormones have a great influence on cell metabolism and regulation. Hormones secreted by many glands regulate cell metabolism, such as thyroid and adrenal gland. Hyperthyroidism can obviously increase the basal metabolic rate; On the contrary, when suffering from myxedema, the basal metabolic rate is lower than the normal level. When the adrenal cortex and pituitary function are low, the basal metabolic rate decreases. In other words, endocrine abnormalities will affect the basal metabolic rate.
5. Temperature
The basal metabolic rate of tropical residents is generally low, and the basal metabolic rate of tropical residents is about 10% lower than that of similar residents in temperate regions. On the contrary, the basal metabolic rate in cold regions is higher than that in temperate regions 10%. Usually, the cold winter is obviously higher than the hot summer, and the seasonal difference is obvious.
6. Body surface area
Basal metabolic rate is not directly proportional to body weight, but basically proportional to body surface area. Therefore, in physiology, it is more appropriate to measure the energy metabolism rate with the square meter body surface area as the standard.
Tips4: Body type, age, sex, hormones, air temperature and body surface area will all affect the basal metabolic rate.
It is precisely because of the problem of basal metabolism that you need to reduce fat scientifically to ensure that a healthy body conforms to your ideal body shape.
In order to show your perfect figure in summer, you have entered the fat-reducing period one after another. For any woman who has lost weight, besides training and diet, there are many places that need your attention. You should have a more comprehensive understanding of fat reduction and arrange your diet and training reasonably, so that you can get twice the result with half the effort.
How can people who are very fat from an early age lose weight and have a school? My classmate used to take a lot of diet pills, but it didn't work. Later, I heard that putting Pu 'er tea and lotus leaf tea together can reduce weight. She drinks a cup of Pu 'er lotus leaf tea every day after lunch and half an hour after dinner, and she loses 6.5 kilograms in two weeks. Several students also tried this method, some lost 8.5 kg in two weeks, and some lost 10 kg. Attention, don't drink this kind of tea.
Why did I hate fat people since I was a child? You can't judge a person by his size, just as you can't compare the advantages and disadvantages of a race by his skin color. Fat people are cute, and children are a little fat.
How to lose weight from childhood is a process in which the body consumes less energy than it consumes.
This requires us to eat some foods with low calories and high satiety, such as oats and buckwheat. They stay in the digestive tract for a longer time, which inhibits appetite to a certain extent, thus reducing the amount of food we eat in the next meal.
In terms of energy consumption, aerobic exercise and anaerobic exercise should be combined, and anaerobic exercise should be done first, then aerobic exercise. For example, if you want to lose abdominal fat, do several sets of sit-ups or abdominal muscles first, and then do aerobic exercise such as running, which can promote the full burning of fat.
If it is useful, welcome to adopt it.
It's no use taking diet pills when I am fat. It is easy to rebound. It's important to eat properly. Like you, I was fat when I was young. I tried diet, exercise and diet pills, and then I gained weight. Later, I adjusted my diet, ate normally every day and gave up snacks, but I lost weight.
How to lose weight from chubby? There is no change in body shape. Figure 2 is the picture of last year. I'm trying to change my figure now. I don't want to say that I have lost weight in the middle. Ha ha ha ha (shame ...)
As a person who lost 30 pounds because of hereditary obesity, let me talk about this theory that I summed up myself. This involves a lot of scientific principles and self-thinking (I am not a professional, but I don't catch a cold once a year now, and healthy weight loss makes people healthier rather than sick).
Is it still effective for a person who has been fat since childhood to lose weight at the age of 22? I lose weight by aerobic exercise.'
I lost weight 15 kg, I lost weight 164, and the effect was ok. ..
Can people who have been fat since childhood lose weight with Sami enzyme? Let's use Sammy as a meal replacement. You can fundamentally adjust yourself by meal replacement, turn you into a thin man and lose weight easily.