1, the collocation of fat-reducing diet
1, thermal balance
In order to maintain our ideal weight, the calories provided by food should be in balance with the calories we consume every day. If our daily consumption is greater than our intake, then we enter catabolism. If our daily intake is greater than our consumption, we enter anabolism. This principle is very useful for bodybuilders! In the fat-reducing stage, make sure that the diet is slightly less than the consumption. The method is also very simple (weigh yourself every once in a while and remember not to be a Libra).
2. The ratio of protein, fat and carbohydrate.
The above three nutrients are all functional substances in our body, and their proportion in our diet has a certain impact on our metabolism and life performance. Usually in our diet, they account for 10%~ 15% of the total calories in protein, 20%~30% in fat and 55%~65% in sugar. Of course, it can be adjusted according to the individual's specific situation.
In the fat-reducing stage, the distribution principle of the three nutrients is high protein, and the protein intake should be1.5-2g/(kg d), low fat (65438+ 0.5%-25% of total energy) and medium-high sugar 6-8g (kg d). In the choice of protein, we should ensure high-quality protein, such as fish, poultry, meat, eggs and milk, which account for more than half of the total protein. Carbohydrate is the sugar just mentioned. You can eat more after breakfast and exercise. Eat some at other times. The total sugar content should not be too low, otherwise it will lead to the loss of lean body mass (muscle), and the diet should be slightly less than consumption in the fat reduction stage. The method is also very simple (weigh yourself every once in a while, remember not to weigh yourself, because it is normal for your body to fluctuate 1-2 kg every day). Edible oil should be linseed oil, olive oil, camellia oil and soybean oil.
3. Selection of other nutrients
Various nutrients interact in the process of metabolism in the body. For example, the synthesis of protein needs vitamin B2, so when protein is added to the diet, corresponding vitamins should also be added. So we should not only consider a single nutrient, but also pay attention to the balance between various nutrients.
4. Suitable dietary fiber
Too much dietary fiber will affect the absorption of other nutrients, and lack of dietary fiber will cause some physiological disorders and become the cause of some diseases, so the long-term intake of dietary fiber should not exceed 50 grams per day. However, modern people usually have insufficient intake, and it is suggested that people who reduce fat can reach about 35 grams per day.
2. Choice of daily food
According to statistics, our usual diet can be divided into four categories: cereals, animal foods and beans, vegetables and fruits, and oils. Here's how to choose these foods for a balanced diet:
Cereals: wheat, rice, corn, etc. It is the main grain, the main source of heat, B vitamins and minerals, and also the main source of protein. In a balanced diet, the intake of cereals should account for 30%~40% of the total.
Animals and beans: including livestock, poultry, eggs, milk, aquatic products, beans and bean products, are the main sources of high-quality protein, as well as important sources of various vitamins and minerals. In a balanced diet, it accounts for 25%~30% of the total diet.
Vegetables and fruits: The varieties included are very rich and are important sources of vitamins, minerals and dietary fiber. It should account for 30%~40% in the diet.
Grease: provides heat energy and essential fatty acids, and can promote the digestion and absorption of fat-soluble vitamins. Including nuts, remember to eat less oil if you eat! About 10 peanuts are equivalent to the heat of a bowl of rice.
Choice of food: When choosing food, try to choose food with high nutritional value, good quality and low price. For example, protein food, it is best to choose lean meat and bean products with relatively complete essential amino acids. Protein of fish in meat food is easier to be digested. There should be a certain proportion of coarse grains in staple food. The content of lysine in coarse grains is relatively high, which can supplement the deficiency in flour and rice. Fine processing of coarse grains can increase appetite and increase the absorption of vitamin B 1. In addition, green leafy vegetables are the most abundant in vitamins and minerals, and the darker the color, the higher the content.
3. Tips for reducing fat
1, choose natural ingredients, non-artificial foods, such as beef, steak and beef jerky, which are quite different, and all kinds of additives are unbearable for ordinary people!
2, avoid refined foods, high sugar and high calories, such as desserts, even if it is called fresh milk, the calories are still very high. I don't know how much sugar I put in it, let alone drinks and snacks. Avoid high-fat condiments.
3, try to choose your own home processing diet! Ordering a green vegetable outside is estimated to require a plate of oil, which typically violates the low-calorie standard.
4, pay attention to cooking methods, light and less oil and less salt. If you really eat out, remember to ask the waiter to put less salt and oil and add a bowl of boiled water (if you wash vegetables, you can remove a lot of extra calories from salt and oil).
5, don't be hungry, this is very important, don't say that you want to go on a diet as soon as you eat. Finally, you can't go on a diet, but you will be fatter. Make up when you are hungry. Your body tells you more than you know. In the end, you will be so hungry that you will eat anything. The gain is outweighed by the loss.
6. The safe weight loss rate is suggested to be 0.5- 1KG per week. It is equivalent to an energy deficit of about 500- 1000 kcal. This defect can be achieved through diet, training or a combination of the two. A moderate energy restriction diet that does not reduce carbohydrate or nutrient intake is the best.
7. Every meal and snack should have protein, which can help you feel full.
8, dairy food and calcium intake also have a positive effect on reducing appetite, which is conducive to losing weight and fat.
Finally, it's no use just eating without exercise. If you want to eat, you can improve your body shape and reduce body fat. Give it up! Let's talk about eating when you start exercising. Don't start all kinds of trivial questions like what to eat before exercise. You got it? In short, if you want to lose the fat in the abdominal muscles, wait until the fat is lost before looking at the abdominal muscles.
4. Basic principles of reasonable diet
1, a balanced diet
If you want to grow muscles, you must conform to the characteristics of body growth and physiological function, and contain various nutrients in human daily life, and the content should be sufficient and the proportion should be appropriate, which can fully meet the needs of the body and maintain normal physiological functions, thus promoting the growth and health of the body.
The human body needs a variety of nutrients in daily life, and no single food can fully meet the normal needs of the human body, so there must be a variety of food sources to achieve a balanced diet.
2, non-toxic and harmless to human body
There are many factors harmful to food, including poisonous animals and plants, microbial pathogens, pesticide residues, food additives, etc., which have great influence on human health and even endanger life. Therefore, we should attach great importance to the hygiene of food, and those foods that do not meet the hygiene standards and are spoiled and unclean cannot be eaten.
3, easy to digest and absorb
Reasonable processing and cooking can improve the digestibility of food, which is beneficial to the absorption of the body and increase the effective utilization of food. In the process of cooking, we should also pay attention to reducing the loss of nutrients in food.
5, weight loss exercise methods
1, the principle of exercise to lose weight
Under the condition of a certain energy intake, it is a good way to lose weight by increasing consumption through exercise, especially for obese children and adolescent young people. The combination of exercise therapy and diet can make you lose weight quickly, without affecting your appetite, causing fatigue and muscle atrophy, and can also increase your muscle strength while losing weight.
2. The best way to lose weight through exercise.
Aerobic exercise is the most effective and healthy way to lose weight. It is an endurance exercise based on aerobic metabolism, which can improve metabolism, promote energy consumption, prevent excess energy from being converted into fat accumulation and promote the decomposition of accumulated fat.
3. Main events of aerobic exercise
Aerobic exercise mainly includes jogging, walking, swimming, cycling, running in situ, playing ball, aerobics, yoga, playing Tai Ji Chuan and so on. It's best to finish each movement continuously for more than 40 minutes every day, and you can stop in the middle. The total calories consumed in each exercise must reach 300 kilocalories. This kind of exercise makes the body beat faster and sweat.
4. The best time to lose weight by exercise.
The best time to lose weight by exercise is usually on an empty stomach. At this time, the energy consumed is mainly provided by fat oxidation, so it is appropriate to hinder the morning and afternoon, adhere to daily exercise, and achieve a certain weight loss effect at least 4-5 days a week, and the amount of exercise should be appropriate. It is generally believed that it is reasonable to feel slightly tired, comfortable, sweat a little and sleep with high quality after exercise.
5, exercise to lose weight precautions
Do some warm-up activities before each exercise, exercise the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, the gas exchange in the lungs can be increased, and the output of the heart can be increased to avoid muscle strain.
Exercise to lose weight should pay attention to step by step, persevere and do what you can. People who usually lack exercise have poor cardiopulmonary function and joint flexibility, so it is not suitable to do a lot of exercise at first, and it takes 2-4 weeks to adapt.