Step by step: Then, I want to remind you that weight loss should also follow the principle of step by step. Goals must be realistic. Generally, the healthiest speed to lose weight is to lose weight 1-2 kg a week. If you want to reach the sky in one step, the result will only be a prosperous city, and the result will not be a momentary sight, but a fierce rebound. Therefore, it is also important to set a realistic goal.
After establishing the above two basic points, let's edit and introduce how to eat less and exercise more:
First, eat less.
How much do you eat a day to eat less?
You can calculate the calories you need for a day according to your gender, age, height and weight. The following is the calculation method:
Male: [665+ 1.38 x weight (kg)+5 x height (cm)-6.8 x age] x activity.
Female: [665+9.6 x weight (kg)+ 1.9 x height (cm)-4.7 x age] x activity.
Activity: The average person's activity range is1.65,438+0-1.3. For women who only sit in the office on weekdays, the amount of activity is about1.65,438+0, and for people with high exercise, it is about 1.3.
For example:
26-year-old female, height 163cm, weight 5 1kg, daily need 1475.87Kca| calories.
Formula: (665+9.6x51+1.9x163-4.7x26) x1.1=1475.87kca |
Generally speaking, adults need at least 65,438+0,500 calories a day to maintain their body function, because even if you lie still, your body still needs to be able to maintain body temperature, cardiopulmonary function and brain operation. Basal metabolic consumption varies with individual height, weight, age and gender.
Eat less: When the daily energy intake is not enough to provide energy consumption for the body, the body will call the sugar and fat stored in it. When fat is broken down and provides energy for the body, the process of losing weight begins.
It should be noted that some doctors pointed out that the intake of calories should be gradual to ensure that the human body can adapt for a long time, and the daily intake of calories is generally not less than 800 calories. Otherwise, the human body will make up for the lack of energy intake by reducing the body function, which usually leads to dizziness and fatigue, and the reduction of basal metabolic consumption will also affect the efficiency of weight loss.
How to eat one day?
Emperor's breakfast
You should eat breakfast like an emperor, because breakfast is very important, and eating well can start the body's fat burning mechanism in advance! Here are seven breakfast plans designed for dieters. It is best to reach the level of 5- high fiber, high protein, detoxification and leg beauty for breakfast every day.
Grade 1: 370 calories
Basic nutritional type: whole wheat steamed bread+soybean milk
No matter how busy you are, you should eat a whole wheat bread or steamed bread with a cup of hot soybean milk or hot milk to provide enough carbohydrates and some protein nutrition.
Level 2: 380 calories
High fiber type: whole wheat steamed bread+soybean milk+small tomato
This is the practice of strengthening cellulose and vitamin C. When steaming steamed bread, throw a few small tomatoes in. If they are steamed, the nutrition will be doubled and the antioxidant effect will be improved.
Level 3: 460 calories, at least this level.
High fiber and high protein type: whole wheat steamed bread+soybean milk+eggs+small tomatoes.
It is best to eat an egg for breakfast, because it is best to absorb it in the morning, so we must take this opportunity to absorb protein and start the body's mechanism of burning fat.
Level 4: 530 calories
High fiber and high protein detoxification type: whole wheat steamed bread+soybean milk+egg+small tomato+half sweet potato.
Sweet potato is an excellent detoxification food, which is sold in supermarkets. Wash a sweet potato every morning and steam steamed bread in an electric rice cooker. Remember, eat sweet potatoes with skin.
Level 5: 590 calories
High fiber and high protein detoxification leg type: whole wheat steamed bread+soybean milk+egg+small tomato+half sweet potato+peanut butter or sesame sauce.
To add icing on the cake, spread peanut butter or sesame sauce on steamed bread to improve its nutritional value. Because eating oil for breakfast is more helpful to lose weight! Morning is the best time to eat oil.
Grade 6: Total calories are 600 calories.
Ultra-high fiber and high protein detoxification leg type: whole wheat steamed bread+soybean milk+eggs+small tomatoes+sweet potatoes+peanut butter or sesame sauce+vegetables.
Grade 7: total calories 640 calories
Ultra-high fiber and high protein health oil detoxification legs: whole wheat steamed bread+soybean milk+eggs+small tomatoes+sweet potatoes+peanut butter or sesame sauce+vegetables+olive oil.
Prince's lunch
Lunch is very important, and dieting for lunch will only destroy your basal metabolic rate. The point of lunch is to have more dishes. People who lose weight must have a balanced diet and eat at least 30 kinds of food every day (mainly lunch). The following is a free combination of four recipes for lunch, which can make your metabolic ability move and become a healthy and thin physique!
First course: staple food
It is best to choose grains with low fineness as staple food, such as miscellaneous grains, oats, brown rice or whole wheat bread, which contains vitamin B family that can promote the burning of sugar and fat, and rich dietary fiber, which can reduce the absorption of sugar.
Make secrets:
Grains are not easy to cook, so there is more water. Brown rice (brown rice) should be soaked for 1-2 hours before cooking.
Second course: main course
The main course is mainly meat, fish and beans, rich in protein. If you eat meat, it is best to match high-fiber side dishes and soups to reduce the absorption of fat. Fish can choose seasonal fish, fresh and delicious, with high nutritional value! Bean products can supplement plant protein!
Tips for meat selection:
Judging from the types of meat, the fat content of chicken (peeled) is low, followed by pork and beef. But beef is rich in iron and vitamin B 1, which are nutrients that can promote metabolism. From the position: the fat content from low to high is breast meat.
Make secrets:
Because meat already contains fat, it is best to choose a conditioning method that does not use oil, such as steaming or boiling. When you want to use cooking methods with more grease, you can choose fresh fish, shellfish or bean products.
Third course: side dishes
Give priority to side dishes and vegetables, supplement vitamins and minerals that staple food and main course can't provide! Vitamins can promote the production of energy, while minerals help to transport nutrients to cells, both of which play an important role in the metabolic cycle!
Make secrets:
Big mouth cutting can promote chewing and satiety when eating. Don't use oil when cooking, steam or cook as much as possible, and pour a little olive oil after the meeting to enhance the flavor. Try to eat seasonal vegetables, with mushrooms and seaweed, and take a balanced intake.
The fourth course: soup
A bowl of hot soup can warm your body, accelerate blood circulation and promote the absorption of nutrients by cells.
Nutrients dissolved in soup can also be fully absorbed to supplement vitamins and minerals. In addition, vegetables rich in dietary fiber can be eaten with soup, and a small amount can also feel full. Drinking soup before meals can also prevent eating too much.
Make secrets:
Centered on vegetables, with seaweed and a little meat, the materials are as diverse as possible. You can add a little spice to increase flavor and metabolism! In short, try to put all kinds of vegetables in all colors, occasionally change different vegetables, but try to collect all kinds of vegetables.
The ultimate principle of beggar's dinner
Eating less at dinner means eating less starch. But only about 30% of what you eat at dinner is absorbed by your body. So you can only eat seven minutes full for dinner (500~600 calories at most is enough). As for people who lose weight, the calories of dinner can be gradually reduced to between 200 and 500 calories.
The influence of dinner
1. Dinner is the key. When you have worked hard for three hours in the afternoon, eating a lunch at dinner will spoil the result.
Eating less at dinner can not only reduce 300 to 400 calories, but also keep a clear head.
Eating less at dinner is the best defense, and you will get used to it after a long time. Even if you don't exercise for three months in a row, you won't gain weight again.
4. Diet control means eating less for dinner, but don't eat too little to make yourself hungry.
5. Eat less starch for dinner, but don't eat starch at all. You can eat a bowl of winter flour with only 100 calories.
Eating late at night will make people absorb too many calories, which is the biggest cause of obesity.
7. It is better to spoil food than to spoil yourself.
How to eat dinner?
1. In the amount of dinner, reduce the amount of starch and reduce calories;
2. In terms of quality, even if you want to eat starch, you should eat high-quality starch with low glycemic index and high nutritional value (such as whole grain rice, brown rice or whole wheat steamed bread, etc.). );
If you don't eat starch, you can eat a high-protein diet instead. For example, eat kelp sprouts and vegetables with tofu or seafood.
Try not to match rice starch to avoid fat lower body. Moreover, a high-protein diet will also reduce the total amount of starch decomposed into blood vessels and reduce the possibility of starch absorption and conversion into fat.
As long as you stick to this habit, you won't lose your shape and you don't have to lose weight deliberately.
Second, exercise more.
Aerobic exercise+anaerobic exercise
Experts believe that strength training is the best way to accelerate resting metabolic rate. The function of aerobic exercise is mainly to consume fat during exercise, which has a short-term impact on the metabolic rate after exercise; Strength training can greatly improve the basal metabolic rate on the day of exercise or even the next day, which is mainly caused by muscle repair after exercise.
Exercise method
Many studies show that aerobic endurance exercise is the best form of exercise to improve blood lipid. Fat is the most efficient energy storage in the body, and the utilization of this energy is mainly through aerobic endurance exercise. In the long-term endurance exercise, the human body uses a lot of fat to supply energy, which makes the triglyceride level in the blood drop. At the same time, long-term exercise leads to an increase in body consumption, and cholesterol needs to be consumed during recovery. In order to compare the effects of different exercise methods on reducing blood lipid, the researchers investigated the blood lipid of athletes who have been engaged in aerobic endurance exercise and strength training for a long time. The results show that athletes who have been engaged in aerobic endurance exercise for a long time have lower blood lipids.
Common aerobic endurance training includes brisk walking, jogging, swimming and cycling. The latest research found that on the basis of aerobic endurance training, adding some strength exercises can improve the effect of reducing blood fat. Therefore, the most ideal exercise for reducing blood fat is aerobic endurance training four to five times a week plus 1 2 strength exercises.
Exercise intensity
For the exercise intensity that can improve blood lipids, researchers have reached a consensus that the most suitable intensity is moderate intensity. Too low intensity exercise has little effect on improving blood lipid. There was once a patient with hyperlipidemia who started to go for a walk in the park every day after hearing that exercise could reduce blood fat. But after three months, the blood lipid did not change. Ask an expert to know that walking in the form of walking every day has little effect on lowering blood fat. Later, on the advice of experts, I exercised in the form of walking and running, and my blood lipid was effectively improved after three months.
The intensity of walking is too low, how to grasp the moderate intensity of exercise? I feel a little breathless during exercise, but the exercise that can speak complete sentences is moderate intensity exercise. For example, brisk walking or jogging 1 hour, more than 6 kilometers is moderate intensity exercise. More accurate intensity control can be achieved by heart rate (beats per minute). Control the heart rate at 60% to 70% of the maximum heart rate (220-age), which is moderate intensity. For a 60-year-old male, the suitable heart rate for moderate-intensity exercise is between 96((220-60)×0.6) and 1 12((220-60)×0.7) beats per minute.
Exercise time
Studies have compared the effects of one exercise and the same form of long-term exercise on blood lipids. The results show that once exercise has little effect on blood lipid, but after long-term exercise, blood lipid has improved. Studies abroad have also found that blood lipids improve after long-term exercise. If you stop exercising for a month, the beneficial changes brought by exercise will disappear. Therefore, the exercise to improve blood lipids is not once or twice, but long-term. The ideal exercise time is more than 30 minutes a day, 4-5 times a week. Only by persisting in exercise for more than 3 months will there be obvious blood lipid lowering effect.