1, how long can you lose weight by exercising?
So, exercise can really lose weight, but some people insist on exercising for a long time, but there is no weight loss effect? How long does it take to exercise to lose weight? The study found that the exercise time to produce fitness effect should not be less than 5 minutes. For healthy people, the effective exercise time every day is 30 to 60 minutes, moderate-intensity aerobic exercise needs to last for more than 30 minutes, and high-intensity exercise needs 20 to 25 minutes. For adults who need to control or lose weight, 60 minutes of aerobic exercise every day can be effective; If you do aerobic exercise for 90 minutes every day, you can reduce body fat. To be on the safe side, people who are not used to sports at ordinary times should try not to exercise for too long at first. They can start from half an hour every day and then gradually increase.
As for how long it takes to keep exercising to lose weight, it depends on everyone's practice content and diet. People with a large base can lose a few pounds a week. Some people just exercise and have no control over their diet. Even if you keep exercising every day, you can't lose weight.
2. How to exercise to lose weight quickly?
1. Aerobic exercise combined with strength training
Strength training mainly consumes glycogen for energy supply. Aerobic exercise consumes sugar and fat as energy. Doing strength training for more than ten minutes before aerobic exercise consumes glycogen, which can accelerate the fat burning efficiency of aerobic exercise and achieve better weight loss effect. A study published by Beijing Institute of Sports Science shows that following the exercise sequence of strength training first and then aerobic exercise can make the weight loss effect of exercise double that of aerobic exercise alone.
2. Control diet after exercise
Exercise consumes energy and makes people feel hungry after exercise. At this time, if you can't control yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.
3. Adjust the exercise plan in time.
Through exercise, we can improve people's metabolic ability and enhance their athletic ability. At this time, it is necessary to adjust the exercise plan in time, increase the amount of exercise, and further improve the metabolic ability. Sticking to the same amount of exercise for a long time can only control your weight, but it can't make you slim down.
3, the misunderstanding of exercise to lose weight
Myth 1: If you stop exercising, your muscles will become fat.
Don't worry that muscle won't turn into fat, and fat won't turn into muscle. Many athletes gain weight after retirement because they don't exercise as they did when they were in service, and their muscle energy consumption is less, but they still eat as well and as much as they used to. Is it reasonable not to be fat?
Myth 2: You can't burn fat without pain.
If you are training for the Olympics, this may be correct. But for ordinary people, pain is a warning, not an effective sign. Everyone should pay attention to body signals. If you get hurt in sports, you should stop. There is a difference between pain and discomfort. Real pain means injury. The way to deal with the injury is to rest, so as not to aggravate the pain and affect the health.
Myth 3: The more exercise, the better.
Although it is a good thing, if you do too much, the result may not be good. Exercise will have a certain critical point. If you exercise three times a week, you will get something. And if you exercise six times a week, your gains will certainly not double. Excessive exercise will only increase the risk of injury.
Myth 4: Do sit-ups and lateral bending exercises continuously.
Sit-ups are suitable for strengthening abdominal muscles, but it is impossible to reduce local fat. You can lose weight through exercise, but it has little effect on some specific parts. Because the human body is born with some parts that store fat. Men in ribs and abdomen, women in thighs, hips and arms. There is too much fat in these parts, which makes you lose weight slowly.
4, weight loss contraindications
1, no breakfast
Skipping breakfast is easy to make the body in an empty stomach, and the reduction of sugar in the blood will make the appetite more vigorous. At lunch time, you will eat like crazy because of extreme hunger, so your calorie intake will seriously exceed the standard.
2. It is not enough to have no drinking water.
Drinking 2000cc of water every day can ensure the normal operation of the body, and the stool will not become dry and hard, which will make you constipated. Don't drink carbonated drinks such as coke and sprite. They contain a lot of sugar and will make you fatter.
3. No high-calorie snack
Night owls always stay up until two or three in the middle of the night. It's already seven or eight hours before dinner time. They must be hungry. Instant noodles, potato chips and snacks have appeared one after another, which is quite enjoyable. After filling their stomachs, they climbed into bed. How can this not be fat? Stop living like this! Bian Xiao suggested that MM had better not stay up late to eat midnight snack or something, which is simply the number one enemy of weight loss and beauty. If you have to eat, choose oatmeal with high fiber and low calorie.
4, don't ice products to cool off the heat
In hot summer, a bowl of ice is the best way to cool off, but popsicles on the market also contain a lot of sugar, and the heat is naturally amazing. If you must eat them, you should choose foods that are not too sweet and too high in calories, such as chocolate and peanuts. Choose low-fat, or you can see natural fruits and grains. Remember to read the calorie label on the package when you buy it The lower the better.
5. It is forbidden to take fruit as dinner.
Fruits are nutritious and regarded as the most popular diet food, but some fruits have relatively high sugar content. If they are excessive, it will definitely affect the weight loss plan in summer.
6. No cake or dessert.
A small bite of cream cake contains a lot of fat and sugar. When you are mentally satisfied, your stomach will swell with satisfaction. Cut off the root of all evil!
7. No big fish and big meat
Meat food contains a lot of protein and calories. Excessive intake will reduce the peristalsis of the stomach, cause constipation and affect digestion and absorption. If you really can't lack the company of meat, it is suggested that you can choose to eat chicken and fish with lower calories.
8. It is forbidden to eat only once a day to reduce calories.
Singh said, "Many women think that skipping breakfast every morning, eating only a little at noon and having a good meal at night is equivalent to eating only one meal a day, so that the calories consumed are much less than in the past, and the purpose of losing weight can be achieved. Actually, it is not. If you don't eat all day, you will actually increase your appetite and have the possibility of binge eating. We found that women who only eat one meal gain weight faster. " He suggested that breakfast and lunch should be balanced to avoid being hungry and overeating at dinner.
9, no diet, lack of nutrition.
In order to lose weight, many French women eat very simple things every day, such as a cup of coffee and some biscuits for breakfast, a cup of milk and an oatmeal roll for lunch. This has led to malnutrition and other diseases in many people. They have too little calcium, protein and fiber. Singer pointed out, don't just eat simple food to lose weight, but change your eating habits to control your weight. For example, use low-fat cooking methods to cook, choose restaurants that provide healthy food, and participate in activities unrelated to diet. In short, we must ensure a balanced nutrition and moderate collocation of meat and vegetables, and we must not cause new troubles because of lack of nutrition.
10, excessive dependence on diet pills is prohibited.
It is best not to take diet pills, but if you are very, very fat and want to lose weight in a short time, you can try it, but try to choose Chinese medicine, which is less harmful to your body.