1. How do junior high school boys lose weight?
1 How to lose weight
First of all, in terms of diet, breakfast and lunch can be eaten according to the normal appetite at ordinary times, and dinner can be eaten less appropriately. If you are afraid of hunger, you can eat some fruits after meals, mainly light, eat less fried high-calorie foods, and eat more fruits that can effectively help you lose weight, such as tomatoes, cucumbers and apples. And exercise properly in your spare time for more than half an hour at a time, such as running, cycling and other aerobic exercises, which can not only lose weight. Don't stay up late. Adequate sleep will help you grow and lose weight.
2. How to exercise muscles
For boys, while losing weight, we must work hard to build muscles, so as to make our bodies more fit. Push-ups, sit-ups, supine leg lifts and other simple exercises. It can help boys to practice muscles, and it is also very suitable for junior high school students to practice at home.
3, warm tips
For junior high school boys, they are in the stage of growth and development, but also in the stage of learning, so they should be fully supplemented with nutrition. Therefore, dieting is the last resort to lose weight. If you want to lose weight healthily, you still need to pay attention to using healthy methods. A reasonable diet and exercise will definitely have a good weight loss effect.
2, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.