How do weightlifters lose weight?
1. Weightlifters can consume less calories.
The demand for energy varies from person to person, depending on the age, gender, weight and activity level of athletes. It can be simply understood as the balance of energy intake and consumption. When energy intake and consumption are unbalanced, weight will change. In order to lose weight, the intake of heat energy should be less than the consumption. In short, you must eat less, exercise more, or both. For the average athlete, to lose a pound, he/she needs to run 35 miles or reduce his/her calorie intake by 3,500 calories. Obviously, it is difficult to do these two things in one day. To know the correct way to lose weight, you can use the following formula: 3500 calories/7 days/week =500 calories/day.
If you eat less than 500 calories a day, you will lose one pound a week, 250 calories a day, 250 calories more through exercise or training, or you can lose one pound a week. It is worth pointing out that a healthier and more balanced weight loss method should be adopted. Dieting and exercise work together, and losing weight is the most successful. The recommended safe way to lose weight for athletes is to lose no more than 2-3 pounds per week.
2. Weightlifters can eat more dietary fiber.
Dietary fiber can reduce weight: fiber can hinder the absorption of food, absorb water and expand in the stomach, form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control.
Foods rich in fiber mainly include oats, barley, corn, buckwheat noodles, various beans and vegetables. In addition, the plant fiber extracted from healthy food is the most abundant, and it is a healthy diet made of many plants. People who eat food containing cellulose can digest and absorb it well in a certain period of time, and then excrete the waste, reducing the excess calories of food, blocking fat production and making weight loss healthier and more natural. People who eat more fiber in their diet chew more often, so the eating speed slows down, and as a result, the small intestine can slowly absorb nutrients. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease.
3. Weightlifters can eat strenuous diet.
Some athletes seek ways to lose weight quickly. During the whole season interval, they weigh more than 65,438+00 pounds, and they want to lose these pounds in a week, so novel foods for acute weight loss have become very popular because they can promote short-term and rapid weight loss.
Diet therapy for losing weight
Weight loss remedies 1: bitter gourd weight loss method. Bitter gourd contains a high-energy lipid with strong biological activity. This substance only acts on the small intestine, an important part of the human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, but the absorption of nutrients such as vitamins and minerals is not affected.
How to eat bitter gourd to lose weight: if you don't have the conditions for juicing, you can eat it directly, but I suggest you cut bitter gourd in half, remove seeds, cut it into small pieces with a width of 1.5 cm, and then eat it continuously. Please chew carefully when eating until you feel bitter gourd chewed.
Weight loss remedy 2: yogurt diet. 10%, that's not real yogurt.
How to eat yogurt to lose weight: Generally speaking, it is best to drink yogurt between 30 minutes and 2 hours after meals. Under normal circumstances, the ph value of gastric juice is between 1-3. On an empty stomach, the gastric juice is acidic, and the ph value is below 2, which is not suitable for the growth of active lactic acid bacteria in yogurt. Only when the ph value of the stomach is relatively high can the lactic acid bacteria in yogurt grow fully and be beneficial to health. About two hours after a meal, people's gastric juice is diluted and the ph value will rise to 3-5. At this time, drinking yogurt is most conducive to the absorption of nutrients.
Exercise method of losing weight
1, jogging to lose weight. Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
2, variable speed running to lose weight. This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
3. Skipping rope to lose weight. When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.