1 kcal = 1 kcal = 1000 kcal = 1000 calories =4 186 joules =4. 186 kj.
People eat normally every day, and women need about 1700 calories, and men need at least 2000 calories.
To lose weight, you need at least 1200 calories a day to be healthy.
On the premise of maintaining the nutritional intake in diet, increasing exercise is the best way to lose weight. Exercise combined with a reasonable diet can improve the basal metabolic rate of the human body. Basal metabolic rate refers to the amount that a person naturally consumes without exercise.
There are two ways to measure basal metabolic rate, one is to go to a third-class first-class hospital in the city to have a special nutritional metabolic car for measurement, and the other is to use a portable metabolic measuring instrument, Breezing.
According to the basal metabolic rate, we should reasonably customize the corresponding diet and exercise plan and carry out targeted weight loss.
Some weight loss techniques and exercises:
1, 1 Moderate and low intensity intermittent exercise twice a week.
Research shows that some low-intensity or moderate-intensity intermittent exercise is more effective for slimming, because it can bring more exercise and stimulation to the body, so you might as well add some intermittent jogging when walking fast, which can increase the fat burning rate by 1.5 to 2 times, which is very helpful for reducing fat, and can also maintain high metabolism of the body after exercise, so that the body can consume fat faster, but the intensity of intermittent exercise should not be too high.
2. Doing outdoor sports consumes more calories.
Outdoor exercise consumes more calories than indoor exercise, and the air and environment are better, which makes people feel more comfortable, and it is easy to forget fatigue, so it will be easier and more comfortable to exercise. Running outdoors will consume more calories than running on the treadmill, and it is not easy to rebound.
Step 3 keep swimming
Swimming is also a good exercise to lose weight. You can lose weight quickly without rebounding, but persistence plays a decisive role. Although it is practiced, swimming also has a very good weight loss effect, because people need to consume more calories when exercising in water. As long as you swim for about half an hour at a time, you can consume a lot of calories in your body, which has the effect of losing weight and is not easy to rebound.
4. Skipping rope can effectively lose weight without rebounding.
You can also skip rope at ordinary times. Skipping rope is also an aerobic exercise with weight loss effect, which can only be carried out in a small open space. It only takes a few minutes to improve the respiratory rate and heart rate, and you can lose weight quickly and effectively. As long as you persist and are not afraid of rebound, skipping rope can also exercise your sensitivity.
Step 5 ride a bike
Compared with other aerobic exercises such as running, cycling to lose weight is more refreshing.
The best exercise time:
It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.
I hope it will help you to some extent.