What do you need to pay attention to if you want to lose weight effectively? 1, control diet.
Diet control is not dieting. The biggest sources of obesity are overnutrition and excessive energy accumulation. Therefore, it is imperative to control diet, but it is not a diet, but a reasonable diet. Reducing the total daily calories on the basis of a balanced diet should not only meet the human body's demand for nutrients, but also make the intake of calories lower than the body's energy consumption, so that part of the body's fat can be oxidized for energy consumption.
2. Adjust diet structure and food intake.
Eat less snacks, eat less fried foods, and reduce the intake of high-salt foods. Reduce snacks and meals, control appetite, and be full at 7 points. Try to use the cooking methods of steaming, boiling, stewing and frying, and fry with a little oil to get into the habit of drinking plain water or light tea.
3. Choose high-fiber foods.
High fiber food can increase satiety, promote intestinal peristalsis, reduce intake and control appetite. It can also promote excretion and avoid constipation. Foods rich in dietary fiber, such as vegetables, fruits and coarse grains.
4. Choosing coarse and fine staple foods is more conducive to controlling blood sugar levels and reducing staple food intake.
Starch in grain is a complex carbohydrate, which can maintain blood sugar level. It is not easy to make blood sugar rise too fast after eating, and it is not easy to have hypoglycemia soon. Hypoglycemia can lead to hunger, but it will increase food intake. Therefore, the thickness of staple food can not only increase satiety, reduce intake and avoid excessive intake. At the same time, it can also play a role in controlling weight. Such as corn, sweet potatoes, oats, adzuki beans, coix seed, potatoes and other foods. It is suggested that the daily consumption of coarse and fine staple foods should be kept at 200~230 grams during weight loss.
5. Sports assistance.
Exercise can promote metabolism and promote fat burning, which is very helpful for burning fat and metabolizing fat. In addition, it can improve resistance and immunity.
Aerobic exercise and anaerobic exercise are recommended to help during weight loss, which can not only increase muscle fat but also shape.
Aerobic exercise is the most common exercise to burn fat. Aerobic exercise is mostly dynamic and involves large muscle groups.
Such as walking, cycling, climbing, jogging, skipping, swimming and other sports. Because aerobic exercise belongs to low-intensity exercise and can last for a long time, it mainly relies on burning body fat to provide energy, but it is recommended to do it for more than 30 minutes, and the effect of burning fat will not be achieved below 30 minutes. Because 30 minutes ago, carbohydrates were the main energy supply, supplemented by fat, and after 30 minutes, fat was the main energy supply, supplemented by carbohydrates.
In addition, anaerobic exercise can increase muscle and improve muscle quality, and long-term persistence can improve basal metabolism.
You can choose anaerobic exercise, such as squat, bench press, push-ups, pull-ups and so on. Stick to it for 30 to 45 minutes at a time and keep the frequency of exercise at least three times a week.