You will definitely use muscles when you exercise. This feeling is most obvious in the equipment exercise in the gym. Through strength training, your muscles will grow fuller, and muscle tissue will consume more calories than body fat tissue. The most effective way to increase metabolism is to combine aerobic exercise to lose weight and anaerobic exercise strength training, both of which are equally important.
2, eat less and eat more, eat less and eat more to lose weight.
Eat less every meal and more than a few times a day. Maybe this will delay a little time, but it will promote your gastrointestinal peristalsis, fully decompose food and absorb nutrients. You know, it takes a lot of heat to start the decomposition function of the human body. Compared with those who only eat one or two meals a day, but are full every time, eating less and eating more meals is really much healthier and consumes more calories.
3. Reduce the supply of heat by reducing. The normal speed of losing weight is to lose 2-3 kilograms in a month, so don't lose weight too fast to avoid adverse physiological reactions.
4. Control staple food and limit pure sugar and sweets. For people who eat a lot, the staple food can be reduced. First, subtract 50- 100g (1-2) from three meals a day, and gradually control the staple food at around 200-250g. Chew slowly and get into the habit of eating 70% to 80% water. For starchy and extremely sweet foods, such as potatoes, sweet potatoes, jam, juice drinks, candied fruit and other sweets, try to eat less or not, and the staple food is best mixed with coarse grains, such as millet, corn, oats and miscellaneous beans.
5. Under the control of low heat energy, increase the intake proportion of protein appropriately. Protein is the main component of human tissues. In order to protect the protein of tissues and organs in the body from being consumed, to consume body fat without damaging body muscle tissue and to maintain normal physiological functions, food should contain protein fully. Fish, chicken, beef, rabbit and other high-fat and low-fat protein meat foods can be selected, and their calories are three times lower than pork. Bean products are also good food in protein, which is beneficial to lowering blood fat.
6. Fat should be strictly restricted, as should animal fat. Vegetable oil is used for cooking, and it should be within the limits. Don't eat high-fat foods, such as butter, cream, cakes, peanuts, walnuts, melon seeds and fried foods. It should be banned during weight loss and restrained after weight recovery. Hyperlipidemia should limit foods with high cholesterol such as liver and stomach. 7. Change cooking methods and use less salt. While limiting fat, cooking methods should try to use less oil methods such as steaming, boiling, stewing, boiling and stopping. At the same time, it is better to put less salt, especially light salt, to prevent excessive salt and drinking water.
8. Eat more fresh fruits and vegetables, konjac and seaweed foods, and increase vitamins, minerals and dietary fiber. In order to reduce the hunger caused by diet control, we can increase the amount of vegetables in dinner, such as green leafy vegetables such as Chinese cabbage, rape and celery, or foods such as kelp, fungus and konjac, or fruits and lettuce such as tomatoes and cucumbers with more water and less sugar between meals, which can increase satiety, maintain normal metabolism, reduce blood fat and lose weight.
9, change bad eating habits, formulate a reasonable diet system. For obese people, three meals a day can not be less, and it is necessary to develop a good habit of timing and quantification. The habit of eating two meals together can't lose weight, but because the intake of one meal is too large, it can't achieve the effect of losing weight. At the same time, it is necessary to change bad habits such as adding meals after meals, eating snacks before going to bed, and sleeping immediately after meals.
10, stop drinking. Alcohol is high in calories and easy to promote the deposition of fat in the body.
1 1. It is not enough to control diet in weight loss, and it must be carried out while strengthening exercise. Exercise should be persisted for a long time, not occasionally, and strenuous exercise consumes calories, which is not helpful for losing weight. Obese people should have regular moderate exercise and physical activity within their power. If you are severely obese or older and physically weak, you should first consider brisk walking, jogging, combination of walking and running, doing gymnastics, playing Tai Ji Chuan, going up and down stairs, etc. Moderately obese people can choose swimming, playing ball games and climbing mountains. Exercise should be gradual and persistent, and should not be rushed, so as not to increase the burden on the heart and cause accidents.