Not bad. I really bought it anyway. The price is also reasonable, and the key is good effect. At present, there are many ways to lose weight, such as diet control, exercise, liposuction and medication. People often neglect their health in pursuit of physical beauty. Weight loss should be carried out reasonably under the guidance of experts, not at the expense of losing health. Here are some suggestions: Myth 1: As long as you exercise more, you can lose weight. Many overweight friends have had this experience. In order to lose weight, they are sweating and out of breath every day, but instead of losing weight, they are heavier than before. So I have doubts about the role of exercise in losing weight, and think that exercise is only useful for some people. Is this understanding correct? We should know that there are three main aspects of human energy consumption: ① the energy needed to maintain basic metabolism. That is, the energy needed to maintain life activities such as breathing, heartbeat, excretion and body secretion. ② The special dynamic function of food. That is, the body radiates more calories after eating than before eating, which is related to the assimilation, alienation, utilization and transformation of various heat source substances in the body. Physical activity, especially physical activity, is the main factor of human heat consumption. The energy consumption of the body during strenuous exercise can be increased by 10~20 times compared with that at rest. So in terms of energy consumption, exercise is effective for everyone, which is beyond doubt. But why do some people gain weight instead of losing weight when they take part in sports? As we all know, the most basic principle of losing weight is the negative balance of energy, that is, the consumption of heat energy is greater than that of heat energy. After exercise, the weight does not decrease but increases, which is nothing more than two situations: first, the heat energy consumed by exercise is insufficient; Second, there are too many heat substances after exercise. Some people think that as long as you take part in sports, no matter how much energy you consume, you will eat and drink after exercise, and the added heat energy far exceeds the consumed energy. How can this not be fat? This shows that; Sticking to physical exercise and dieting properly is the right way to lose weight. Myth 2: Is it correct to eat as little fat as possible during weight loss? Substances that can provide energy to the body are called heat source substances, including sugar, fat and protein. Fat has the highest heat energy among heat source substances. The physiologically effective heat of 1 g fat burned in the body is 9 kilocalories, while that of sugar and protein is 4 kilocalories. So it is right to limit fat intake when losing weight, but is it better to eat less fat when losing weight? As mentioned above, when you lose weight, you should limit the total calories in your diet, not just the fat intake. Protein, low-sugar (carbohydrate) and medium-fat diet should be moderately increased during weight loss, and the less fat, the better. The heat ratio of the three heat sources should be carbohydrate 55-60%, fat 20-25%, protein 15-20%, and the weight ratio is about 4: 1: 1. Even during weight loss, the above ratio should not be changed excessively, but the total calorie intake should be limited. Negative balance of heat energy in the body When fat is used for energy supply, it will consume and decompose some protein in the body to participate in energy supply, and protein is very important and essential to the human body, so it must be fully supplied. In addition, excessive protein can be transformed into sugar through its heterogeneity, so as to maintain the stability of blood sugar and make up for the deficiency of sugar (carbohydrate). Reducing sugar intake, on the one hand, can reduce insulin secretion and body fat synthesis, on the other hand, it will reduce glycogen storage in the body, thus promoting fat utilization and reducing body fat storage. Keeping a proper amount of fat in the diet is good for losing weight. This is because: ① fat can inhibit insulin secretion and glucagon secretion, and promote the body's utilization of fat; (2) The decrease of carbohydrate intake is likely to cause relatively more fat to be incompletely metabolized in the body and produce a certain amount of ketone bodies. Ketones can suppress hunger. When ketone body is decomposed and excreted, it can also consume some extra heat. In addition, the right amount of fat can also make people feel full, so that dieters can naturally accept low-calorie meals without feeling hungry. When the total calorie intake decreases, it is often accompanied by insufficient intake of inorganic salts and vitamins. Therefore, you should eat more fresh fruits, vegetables and seafood during weight loss, because foods rich in fiber (such as whole wheat products, oats, etc. ) It is the best diet food with satiety, no heat supply and reduced heat absorption. Myth 3: The greater the exercise intensity, the better the weight loss effect. Many obese friends think that losing weight is participation. The greater the intensity of exercise, the better. As long as you are sweating and panting during exercise, you can achieve the goal of losing weight. Therefore, talking about sports becomes pale and daunting. 1. Where did this come from? There are two ways for the body to supply energy during exercise: ① Anaerobic energy supply, that is, energy is mainly supplied by -0 decomposition of glycogen and anaerobic glycolysis under anaerobic conditions (that is, sperm is decomposed into lactic acid under anaerobic conditions and supplied to the body at the same time). This exercise can only last for a short time (about 1-3 minutes). Full-strength running and short-distance sprint below 800 meters belong to anaerobic energy-supplying sports; ② Aerobic energy supply, that is, the energy during exercise mainly comes from the aerobic oxidation of glycogen and fat. Because of sufficient oxygen supply during exercise, glycogen or fat can be completely decomposed, releasing a lot of energy, so it can last for a long time. Running, swimming, jogging, race walking, disco, ballroom dancing, cycling, and Tai Ji Chuan above1500m all belong to this kind of sports. In addition, experiments show that body fat oxidation increases during low-intensity and long-term exercise. The ultimate goal of losing weight is to consume too much fat in the body, not to reduce water or other components, so we can't simply emphasize the intensity of exercise or the amount of sweating. 2. How to exercise to achieve the best weight loss effect (1) Exercise should choose moderate intensity exercise, that is, the heart rate should be kept at 60-70% of the highest heart rate during exercise (the highest heart rate =220 minus age). When the intensity is too high, the energy consumed is mainly sugar, and the muscle's ability to oxidize fat is low; The load is too small, and the body's calorie consumption is insufficient, which can't achieve the purpose of losing weight. (2) During moderate-intensity exercise, the exercise time should be long enough, generally, each exercise should not be less than 30 minutes. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning. Because fat is released from the fat bank, it takes some time to transport it to the muscle, at least 20 minutes. Exercise patterns can be determined according to your own conditions, hobbies and interests, such as walking, jogging, disco, ballroom dancing and swimming. (3) The storage and utilization of fat is a dynamic balance, so you should always take part in sports and never do it once and for all. Weight loss exercise should be carried out every day without interruption. It can be seen that when carrying out weight loss exercise, the intensity of exercise should not be too high, and obese friends don't have to talk about sports discoloration and stop, but should engage in exercise to lose weight more confidently and calmly.