1, how to lose weight in obese physique
1. Ensure adequate sleep.
If you often stay up late, spots, dark circles, hair loss, all kinds of problems will come to you, even the fat will not let you go! Staying up late for a long time is in a high-pressure mode, and the metabolism is slow, which is not conducive to detoxification. Losing weight is not that simple. Be sure to remember that you should get enough sleep every day and keep your mental state.
2. Adjust the diet structure
When it comes to losing weight, you start to go into crazy grazing mode? Or is fruit the staple food? Long-term single diet structure is not only bad for health, but also makes it more difficult for the body to lose weight. If you don't want to become sallow and emaciated, you must ensure the necessary nutrition every day. protein is also a physical necessity!
3. Fresh fruits and vegetables
Ensure the daily intake of fresh fruits and vegetables. Vegetables and fruits are rich in dietary fiber and vitamins, which is the best choice for beauty and slimming.
Proper consumption of coarse grains
Rich dietary fiber in coarse grains can effectively promote gastrointestinal peristalsis and help the body excrete toxins. And eating coarse grains often will make your skin better!
Keep a good mood
A good mood is also a good way to help you lose weight. Many people choose to eat to relieve stress, which can easily lead to overeating. There are many healthy ways to reduce stress, so don't choose this way when you are depressed! Pay attention to adjust your mood and keep a good mood.
Stick to exercise
Life lies in exercise. You need exercise if you want to have a healthy body. It is best to exercise at least three times a week. You can also choose jogging or brisk walking or climbing stairs to stretch your body.
2, easy to fat physique healthy weight loss method
1, eat less sweets
I don't know if you have noticed that many fat people in life like sweets very much. Candy contains a lot of sugar and energy. Some sweets, such as chocolate, are very small and have the energy equivalent to a bowl of white rice. Therefore, if you are obese, you must give up sweets. If you really want to eat, find something else. For example, fruit, in short, do not eat sweets.
2. The diet is mainly light.
A study shows that when a mother cooks breakfast, controlling the amount of salt is more beneficial for her children to lose weight than controlling the amount of breakfast food. Many people are heavier and like to eat heavy flavors. In fact, this is unhealthy. For example, some people have dry and bad breath, and such people are prone to edema. Therefore, to develop healthy eating habits, the diet is mainly light.
We must form the principle of eating well at breakfast, eating well at noon and eating less at night.
Generally, after dinner in the evening, I get up in the morning with an empty stomach 10 hours or more. At this time, my body needs enough energy. So, eat well in the morning and replenish your strength. Just eat at noon, not only eat less at night, but also eat early. Try not to eat fried food and sweets at night, which is healthier. It's also good for losing weight.
Take a walk for half an hour after supper
You can walk slowly for about half an hour after dinner. Fat accumulation is mostly in the abdomen, so walking for half an hour after meals can promote digestion. At the same time, you can also do some abdominal massage at night. In short, don't sit down immediately after eating, so the meat on your stomach will grow crazy.
5. Eat slowly.
If you are obese, you can try to change your eating habits. Don't wolf down your food. Overeating is the bane of losing weight. To lose weight, you must chew slowly, which will increase your satiety and won't eat so much. This is also good for health.
6. Pay attention to diet structure
People who are prone to obesity should pay attention to adjusting their diet structure and adjust themselves into lean physique through the diet structure. Vegetables and the like can relieve greasy when eating. So when you eat, you must eat a moderate amount of vegetarian food first, and then eat meat and the like. You can also eat more fruits, especially apples, which is a weapon to lose weight. In addition, pay attention to drinking water, adjust the diet structure and lose weight with half the effort.
3. How to exercise correctly to lose weight
1, strength training is essential.
As far as reducing fat is concerned, the effect of aerobic dance jumping for an hour is not as good as that of weight training for half an hour. This is because the metabolic rate of muscle is relatively high.
A study by the Aerobic Research Association in Dallas, USA, proves that "the basic calorie consumption of a pound of muscle maintenance activities every day is 30 to 50 calories, while the calorie consumption of fat is only 2 calories." Therefore, if you want your body to consume more calories by itself, you must increase the ratio of muscle to fat in your body.
Going to the gym twice a week to do weight training, or getting into the habit of lifting dumbbells every day, can make your body muscles stronger and promote self-consumption of fat.
2. Segmented movement
Research shows that the same two-hour fitness exercise, once and three times in 40 minutes, consumes almost seven times as much fat as once and twice in 60 minutes.
Because after each exercise, the body may maintain the highest metabolic rate for at least 12 hours, at which time the accumulated fat in the body will be quickly consumed. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.
3. Exercise for at least 20 minutes.
Although it is said to be a short-time segment repetition, the shortest time for each time cannot be less than 20 minutes. From the point of view of promoting health, a single exercise 10 minutes or more can achieve the effect of promoting health. However, from the point of view of reducing fat and consuming calories, the exercise consumption of only 10 minutes is very small, and the consumption is mainly glycogen.
The premise of using fat energy is to keep exercising for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, glycogen in muscle and liver is consumed, and fat can be used to a great extent.
4, the action should be concise and feasible
When a dieter can make up his mind, he needs a good exercise method, which is simple and effective. Basically, he doesn't have to study deliberately, such as how to exercise muscles and how to do movements. It's best to look at it first and then follow it. Because losing weight is a physical activity, not a technical activity, the action must be concise and easy to implement.
For example, we recommend six simple exercises: in-situ leg lifting, in-situ backward stepping+knee lifting, in-situ backward squatting+forward kicking, left and right squatting, supine at both ends, and butterfly swimming waist twisting.
5. Diversification of sports.
No matter how you lose weight, you will encounter a plateau at some point and you can't lose weight. This is because, after engaging in a certain exercise for 6~8 weeks, the human body can gradually adapt to this kind of exercise intensity, and the original exercise load does not stimulate the body obviously. Therefore, the intensity and time of exercise cannot be fixed, and the exercise load should be adjusted in time with the enhancement of exercise ability.
For example, weight loss, long-term aerobic exercise, you can choose jogging, dancing, swimming. On this basis, it is best to carry out strength training 2~3 times a week to increase muscles and improve basal metabolic rate, so as to achieve better weight loss effect. In addition, high-intensity intermittent exercise, running and walking combination and other sports methods also have good results.
6. Develop good eating habits
After practicing and mastering the above good exercise methods, dieters should also pay attention to developing good eating habits. This is actually very simple. Three meals a day just need to control your dinner a little. Eat breakfast and lunch normally, try to control dinner, and the key point is not to be hungry or overeating.
7. Long-term persistence
You can't expect to lose weight by exercising, and you can't lose a catty or two every day. Even if you exercise to lose weight, it won't produce obvious results if you don't stick to it for a month.
Moreover, people who have just started exercising may find this phenomenon, that is, after starting regular exercise, they will suddenly gain a few kilograms, which is mainly caused by the energy distribution of the body. As a result, some people mistakenly think that exercise is getting fatter and fatter, so that they give up exercise.
In addition, it is generally believed that a healthy weight loss rate is about 5- 10% weight loss every March. If the weight loss rate exceeds 3 kg per week, it means that the body will be slightly or seriously damaged, and at this time, the resistance will decrease.