1, what is an obese constitution?
The metabolism and energy storage system of human new city plays an important role in human physique. When the hormones responsible for metabolism-adrenaline and thyroxine-in the new town are lower than the insulin that controls energy storage, the human body appears obese, and vice versa.
Although there are genetic reasons for the formation of obesity, it is mainly influenced by daily life style. Generally speaking, people who are prone to obesity generally have the following manifestations:
1. Eating three meals a day is abnormal, and I often eat out.
2. Love snacks and midnight snacks.
3. Have the habit of smoking and drinking.
4. Always stay up late.
5 lack of exercise.
6. Eat too fast.
2. How to lose weight with easy fat constitution?
Lifestyle plays an important role in the formation and development of obesity. Therefore, obese people want to lose weight, of course, they must start from changing their lifestyles.
1. Pay attention to the diet structure
Diet has a great influence on people's obesity. To lose weight, we must first start with diet, adjust the diet structure, and adjust ourselves into a lean body through the diet structure. Don't be picky when eating, only prefer meat and eat more vegetables. Eating vegetarian dishes with meat can ensure adequate nutrition. You can also eat more fruits, especially apples, which is a weapon to lose weight. In addition, pay attention to drinking water, adjust the diet structure and lose weight with half the effort.
Eat less snacks
People who are prone to obesity should try to eat less snacks if they want to lose weight. In order to control yourself, it is best to hide the snacks at home out of sight or throw them away directly. If you feel hungry easily and really need some snacks to satisfy your hunger, I suggest that you can use snacks with low fat, low sugar and low heat instead of some snacks with high calories. For example, use a cup of yogurt instead of cheesecake.
3. Eat out less.
The food in restaurants outside is usually salty and oily. Eating more is bad for your health and easy to get fat. In addition, there is less time to eat out. In order to hurry, eating speed will be very fast, which is not conducive to digestion.
4. Stand against the wall for 20~30 minutes after dinner.
Don't sit for half an hour after dinner. You can stand against the wall. Experts believe that as long as the whole body muscles are tense, standing up straight is better than walking to lose weight. But standing posture is not a casual standing posture, so pay attention to standing posture. The standard standing posture pays attention to one line and two cores, that is, the back of the head, back, buttocks and heels are in a straight line, and the waist and abdomen are two cores. People stick to the wall, at the same time, their muscles are tight, their shoulders are abduction, and their legs are slightly hard.
Keep moving
Keeping exercise is the best way to improve basal metabolic rate. When the basal metabolic rate increases, the human body's ability to consume calories and fat will be enhanced, which plays an important role in changing obesity. People who are prone to obesity must keep exercising if they want to lose weight. Exercise frequency is not less than 3 times a week, and each exercise time is not less than 30 minutes. When exercising, you should combine a variety of exercise methods. Combining aerobic exercise with anaerobic exercise, weight loss is not easy to rebound.
3. Cultivation of lean physique
First floor: fresh fruits and vegetables
Vegetables and fruits are rich in fiber and minerals, which can help people who are prone to get fat metabolize faster and discharge wastes smoothly, so that the body will not hoard too many things. However, the total intake of vegetables and fruits should not exceed 5 servings per day, mainly 2 servings of fruits, and attention should be paid to choosing fruits with low sugar content, such as guava, lotus seeds and dates.
The second layer: low-fat unrefined food.
Although oil is an essential part of the human body, people who are prone to gain weight should take it carefully! No more than 2 teaspoons a day, especially some nuts, ice cream and other foods, often make people lose their vigilance. Also, try not to eat too delicate food, such as bread and rice. ... and so on Because too delicate food will make the digestive tract not have to digest very hard, it will make the blood sugar rise too high and immediately absorb the heat of the food. Therefore, it is recommended to choose foods such as brown rice and whole grains, and not to consume too much oil.
The third floor: cold food
Because most people who are prone to obesity are physically strong, it is recommended to eat more cold foods, such as white gourd, bamboo shoots, cucumbers, watermelons, asparagus, Chinese cabbage and tomatoes. , can help toxins or metabolic wastes in the body excrete, and effectively improve constipation. On the contrary, if you eat more nourishing food, it will aggravate constipation and accumulate toxins in your body.
4, weight loss precautions
1, change your diet, adjust your fat constitution and lose weight easily.
Constitution can be divided into two types: acidic and alkaline. If it is acidic, it is easy to get fat. You can change the pH of your constitution through diet therapy. It is normal that the PH value in blood is between 7.3 and 7.5. Above this value, it is better to be alkaline and healthier. Below this value, it is acidic and easy to get fat.
Many people will say, is it because you eat a lot of sour food that your constitution is acidic? Actually, it's not. There is no necessary connection between them. Things we often eat, such as rice noodles, seafood, poultry, nuts, etc., are all foods that make us acidic when we eat too much, while vegetables and fruits can make our constitution alkaline.
2. Don't pay too much attention to sports.
Exercise to lose weight, we must first avoid strenuous exercise, which is ineffective and useless for losing weight, such as lifting barbells. Because of the short exercise time and large amount of exercise, the consumption of human body has surged, and a large part of this consumption is sugar and water, which is easy to produce hunger and thirst and will involuntarily increase food intake.
This kind of exercise is not easy to stick to. When the heart rate of exercise exceeds a certain number of times, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective.
Step 3 Exercise properly
You can skip rope 15 minutes every day. Don't be greedy, just about 70 times a minute. Just like running, you can jump on one leg in turn, 150 sit-ups, and the frequency of 10- 15 times per minute is the best. Kneeling push-ups 100, kneeling on the ground.