Practice has proved that the best treatment for obesity is exercise. First of all, the exercise of losing weight is to burn fat in the human body by burning calories. How to burn it? How much to burn? How to prevent fat reproduction by dieting? But this is a scientific research work that needs quantitative control. Secondly, after calculation, it takes about 7 kilocalories to lose one kilogram. If you just take a walk, do exercise or engage in anaerobic exercise such as housework, you will only consume the calories you just ate in your stomach. To reduce the accumulated fat in the body, the most effective weight loss exercise is to participate in aerobic exercise.
The so-called aerobic exercise refers to persistent endurance exercise, such as jogging, cycling and swimming. Moreover, it takes more than 30 minutes to participate in this general exercise. Only in this way can we expand the heart and lungs, accelerate metabolism and produce oxygen to burn fat.
Because, the mechanism of exercise to lose weight is:
(1) The main energy of human exercise comes from sugar and fat. During aerobic exercise, the utilization of free fatty acids and glucose in blood is increased by muscles, which leads to the release of a large number of free fatty acids from adipocytes and makes them thinner. At the same time, excess blood sugar is consumed and cannot be converted into fat.
(2) When people exercise, the secretion of adrenaline and norepinephrine increases, which can improve the activity of lipoprotein enzyme and accelerate the decomposition of chyle and low-density lipoprotein rich in triglycerides, so it can reduce blood lipid, increase high-density lipoprotein and finally accelerate the action of free fatty acids.
(3) People who often engage in endurance exercise improve the sensitivity of insulin receptors on muscle cell membranes and enhance their ability to combine with insulin. Insulin has a strong inhibitory effect on lipolysis, which can reduce the increase of catecholamine and growth hormone, and finally accelerate the action of free fatty acids.
(4) Obese people have low metabolic rate and less energy consumption at rest. After systematic exercise, the functional level is improved, especially the enhancement of cardiac function and the improvement of endocrine regulation, so that the metabolic level and energy consumption of obese people are increased.
(5) Obese people often suffer from normal loss of appetite and reduced food intake after proper intensity of exercise training, thus limiting calorie intake, resulting in negative balance of energy metabolism and reducing fat.
Correcting Five Misunderstandings of Exercise to Lose Weight
In short, the basic principle of weight loss exercise is: consumption is greater than supplement. At the same time, sports science research also found that even if you lose weight successfully, your diet and exercise should still become a part of your personal living habits, so as to keep in good shape all your life. If you stop at any time, you will easily gain weight again. For obese people, losing weight is a protracted war with only the beginning and no end. It is best to exercise regularly for a period of time every day, plus low-calorie food with balanced nutrition. Therefore, whether you are willing or forced, you should be mentally prepared, that is, once you participate in the weight loss exercise, it means changing your original lifestyle, and you must persevere and carry the weight loss exercise to the end!