How to maintain a healthy weight and figure? First, diet.
1, a balanced diet.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat, just like eating well and doing well. Keeping three meals a day is very helpful for losing weight and developing good eating habits.
2. Increase calcium intake.
Sufficient calcium combines with fatty acids and cholesterol in food in human intestine, which has the auxiliary function of inhibiting fat formation and promoting fat burning. It can also supplement the calcium needed by the human body, and what foods are rich in calcium, such as soy products, milk and other foods.
3. Adjust the order of eating.
The adjustment of diet order is conducive to reducing food intake and avoiding excessive intake. For example, drink a cup of warm water before meals, then eat vegetables, then eat protein food, and finally eat the staple food (coarse grains).
4. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods have little nutrition except calories and oil. Regular consumption will easily increase the intake of calories and oil, and will also damage your health. It is suggested to choose foods with low calorie, high fiber and strong satiety, which can not only increase satiety, but also delay the rise of blood sugar, and play a good auxiliary role in weight loss and health preservation.
5, chew slowly, eat 7 points full every meal.
Chewing slowly can give the brain a signal of satiety in advance, and can also make food fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. Help to lose weight and develop good eating habits.
6. Keep enough drinking water.
Drinking water can improve metabolism and promote fat burning, because burning fat requires water. It is suggested to keep enough drinking water every day, which is helpful to remove intestinal oil and garbage toxins. Mainly warm water or light tea, small mouth and slow drinking are more conducive to body absorption.
Second, exercise assistance.
Exercise can improve metabolism and promote fat burning, and most of the fat is excreted through breathing. During fitness, it is suggested to combine aerobic exercise and strength training every day, which can not only increase muscle and burn fat, but also play a role in shaping.
1, aerobic exercise.
Aerobic exercise is recommended, such as jogging, brisk walking, cycling, hula hoop, skipping rope and walking. It is suggested that the exercise time should be more than 30 minutes each time, and the exercise frequency should be kept 4~5 times a week.
2. Strength training.
It is recommended to carry out strength training, such as abdomen, push-ups, squats and squats. It is suggested that the exercise time should be 40-60 minutes each time, and the exercise frequency should be kept 3-4 times a week.