Attention should be paid to the intensity and duration of running, which are related to the necessary conditions for successful weight loss. Therefore, in order to decompose the excess fat in the body well, the running intensity should not be too strong, and jogging is enough. The key is to run for 30 minutes to 1 hour. If you feel sweaty and slightly tired after running, you can break down excess fat in your body and achieve the effect of losing weight.
However, the effect of losing weight by running alone is too simple. If you can cooperate with diet conditioning, the effect is obvious!
The focus of specific diet conditioning is to strictly control the total amount of diet, maintain negative energy balance, and fully reflexively stimulate the body's excess fat catabolism. Adjust the nutritional structure and try to avoid foods high in sugar, fat and calories. Change the heavy taste habit, keep the light taste and eat more stews. Avoid fried barbecue food, because this kind of food is high in calories and fat, and it is easy to get fat.
Specific methods of diet adjustment:
Change the heavy taste and eat light food
Change the diet structure and avoid fried food and barbecue food, such as hot pot, barbecue, big meat, western food, fried chicken legs, fried chicken chops and high-calorie and high-fat food.
Reduce the total amount of food, keep the body in a negative energy balance, and let the excess fat in the body fully decompose and metabolize, so as to achieve the purpose of losing weight.
Eat more green vegetables, such as celery, leek, coriander and spinach.
Eat more beans, such as tofu, soybean milk, bean sprouts, bean curd skin, bean products, etc., to fully supplement the needs of protein.
The meat can be fish, chicken and beef sauce.
In short, moderate aerobic exercise combined with a balanced diet can achieve the goal of losing weight well.