How can you lose weight without rebounding? As long as you master and adhere to the three three three three principles of slimming is very easy
First of all, the introduction of simple and effective dietary control principles, do not have to bother to achieve the effect of weight loss, known as the "diet of three three three three".
One, three meals should be regular. Develop good eating habits is one of the effective measures to prevent obesity. In terms of diet, three meals should be timed. Breakfast must eat, dinner must be less. Obesity is often caused by the three meals are not regular irregular amount, if you can regular quantitative words, you can control the daily calorie intake in order to achieve the purpose of weight loss and slimming. In addition, usually eat less snacks desserts and sugary drinks; eating fine swallowing slow chewing so that food and saliva fully mixed; three meals outside of the time do not eat any food or drink containing calories ...... and so on, these are helpful in weight loss and slimming.
Two, meals eat three full. It is often said that "meals eat seven full, prolong and prevent old age", "seven full" is for health reasons, if it is to lose weight and eat, we should change to "meals eat three full", that is, the Each meal should be reduced to one-third of the original intake. Eat three meals will not make the quality of life decline, because "three full" does not mean that only eat one-third of the bowl of rice and nothing else to eat, but to leave the rest of the space for vegetables and fruits to fill. Simply put, it means eating less rice and pasta and more vegetables and fruits. This is also a healthier way of eating.
Three, less calories three hundred. A bowl of pointed white rice calorie is about three hundred calories, if all three meals are white rice as the main food and can do "eat rice three full" then, a day can reduce the calorie of at least three hundred calories. This "300 calories less" is an estimate, but also the minimum requirement for negative calorie balance in diet control. Of course, you can't eat a bowl of white rice for all meals, because if you eat a bowl of rice for all meals and can "eat three quarters of the meal", the calorie reduction will be 600 calories instead of 300 calories. Furthermore, if you eat less rice and more fruits and vegetables, you will also have calories coming in. Let's aim for a diet that meets the minimum requirement of "300 fewer calories".
After talking about diet, it's time for exercise, and the following introduces the principle of "exercise three three three". "Eat less, move more" is the only way to lose weight, but many people may not know, exercise for weight loss and slimming help is actually very limited. For example, the calories from a piece of cake of 80 grams must be consumed in 50 minutes of uninterrupted walking. The greatest benefit of exercise is that it increases the body's metabolic rate, which has an additive effect on the negative calorie balance caused by dieting. In order to make the movement to achieve the best results, must pay attention to the following points:
One, move three times a week. When it comes to sports, first of all, we have to understand the types of sports, in sports physiology we divided into "aerobic sports" and "anaerobic sports" two kinds of sports. The so-called aerobic exercise refers to the energy consumed during exercise from the aerobic metabolism, this kind of exercise requires the consumption of a large amount of oxygen, some of the sports that require endurance such as walking, jogging, cycling and dancing is. Aerobic exercise will burn body fat, to lose weight and slimming is helpful. Medical research shows that three times a week exercise weight loss and slimming effect and exercise four to five times the effect is almost the same, so, move three times a week is the minimum requirement.
Two, each thirty minutes. The effect of weight loss and exercise is also very related to the length of time. When we engage in low-intensity exercise such as aerobic exercise, at first the energy comes from the burning of carbohydrates such as glycogen and glucose, and after about twenty minutes, the body's energy consumption gradually changes from glucose to fat. As the duration of exercise increases, the proportion of fat involved in energy metabolism gradually increases, while the proportion of carbohydrates slowly decreases. Therefore, in order to achieve the goal of burning fat, each exercise must last for more than half an hour.
Three, three months. Generally referred to as exercise three three three, the third "three" refers to the "heartbeat of one hundred and three", I amended it to "last three months", this is because each person's degree of obesity and Physical condition is not the same, heart rate of one hundred and thirty for some people may not be a problem, but for the elderly, severe obesity or heart disease weight loss and slimming people are afraid of danger, so it is difficult to require everyone to exercise must be to achieve heart rate of one hundred and thirty.