1, the misunderstanding of drinking tea to lose weight
Myth 1: The more expensive the tea, the better the weight loss effect.
Because the effective weight-loss components of tea are tea polyphenols and theaflavins, as well as caffeine and theophylline, it is necessary to choose tea with high content of these substances, and these factors have nothing to do with the price.
Myth 2: Drinking light tea can help you lose weight.
Any active substance needs enough dosage to play its health role. In the study of effective weight loss, the daily intake of tea polyphenols is between 90-690mg. Just drinking three or two cups of fragrant light tea won't help you lose weight.
Myth 3: The effect of drinking tea to lose weight can be maintained for a long time.
Drinking tea may not have a long-term maintenance effect on weight control. Once you stop drinking tea, you will probably regain your weight.
Myth 4: Drink a lot of tea at night to lose weight by sleeping less.
For people who are sensitive to caffeine, drinking strong tea may affect their sleep, so drinking tea in the morning and in the morning is more appropriate. If you drink tea after 5 pm, it may cause insomnia at night. Reducing sleep will not only improve the weight loss effect, but also increase blood sugar and increase the hormone level that promotes appetite, which is not worth the candle.
Of course, if you don't need to lose weight, especially children, it's best to control the amount of caffeine. Advocating drinking light tea is still a healthy formulation for most people.
2, scientific exercise to lose weight
1, don't just diet without exercise.
Dieting and exercise can reduce fat, but dieting can reduce metabolism, and exercise can increase metabolism. So exercise can reduce fat more effectively and healthily.
Step 2 increase strength exercises
Strength exercise can consume a lot of fat, and muscles can also consume fat by themselves when they are not exercising.
3. Try high-intensity exercise
High-intensity exercise can burn more calories, and it will continue to burn 2 days after exercise. Australian research shows that high-intensity exercise three times a week for 20 minutes can burn more fat than moderate exercise three times a week for 40 minutes.
Step 4 keep exercising
Research shows that if you don't exercise within 8 months, your deep abdominal fat will increase by 12%. In other words, exercise is not only to reduce fat, but also to prevent fat from increasing.
5, every exercise should be enough, don't exercise excessively.
Every exercise (non-strenuous exercise) must last for more than 30 minutes before you start burning fat. It's a pity that it takes less than 30 minutes to exercise at a time. Maintain weight-bearing exercise for 45-60 minutes at a time. Weight training should be intense and short.
6. Do aerobic comprehensive exercise
Besides running, there are also some aerobics classes, such as HIIT and cross-fitness.
7. Combine weightlifting with aerobic exercise.
Do weight-bearing exercise on the first day, and do aerobic exercise on the second day. If you are separated, the fat-reducing effect will be better.
8. Exercise core muscles
Core muscle group refers to the muscles around the waist and abdomen. Although exercising the core muscle group will not consume abdominal fat quickly, it can bring you great help when you do any other exercise and make the effect of other exercises more perfect.
9. Exercise on a yoga ball
Yoga ball is very helpful for core muscle group exercise. Research in the journal Muscle Strength and Physical Exercise shows that doing sit-ups on yoga balls is better than doing them on traditional mats/floors.
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