Sports diet
1, egg+sea fish+fruit
Breakfast: a boiled egg, grapes and fruits, tomatoes and coffee.
Lunch: two boiled eggs, spinach, tomatoes and coffee.
Dinner: sea fish, vegetable salad, toast and coffee.
2, whole wheat bread+skim milk
Breakfast: a boiled egg, a piece of whole wheat bread, a cup of skim milk and a cup of tea.
Lunch: a cup of skim milk, a boiled vegetable, a boiled tuna or chicken breast, an apple and a cup of tea.
3, eggs+mutton+fruit
Breakfast: a boiled egg, grapes and fruit, and coffee.
Lunch: green salad, tomatoes, grapes and fruits, coffee.
Dinner: two boiled eggs, mutton, tomato and green vegetable salad, kimchi and coffee.
The above are three simple fitness and weight loss recipes that we introduce to you, hoping to help friends in need. Many people in life are always unsuccessful in losing weight. Actually, it's because they didn't master the right method. As long as a reasonable diet is combined with reasonable exercise, the effect of losing weight is absolutely great.
Dinner: Dinner can be prepared by yourself, but be careful not to eat starch and meat, fried and irritating food.
How much is it normal to exercise to lose weight for a month?
1, how much is normal to lose weight through exercise for one month?
It is generally believed that a healthy weight loss rate is about 5- 10% in March every year. If the weight loss rate exceeds 3 kg per week, it means that the body will be slightly or seriously damaged, and the resistance will decrease at this time. Because weight is only the data of the total mass of your body components (muscle, bone, water, fat, etc.). Some people say that you can exercise to lose weight without drinking water, which is very stupid. The loss of water in your body will certainly reduce the number on the weighing scale, but if you drink two more sips of water, your weight will come back.
So-called? Body fat rate? Is it? The proportion of body fat? The best body fat rate for girls under 30 is 20%-25%. Less than 20% will lead to endocrine disorders and even infertility. More than 33% are obese. The body fat scale can measure the body fat rate, and you can also get your body fat rate data by estimation. The more expensive the body fat scale is, the more body measurements it contains. Can be selected according to different needs.
2./kloc-commuting articles of 0/month exercise weight loss plan
2. 1. Take one more stop to and from work (the speed of 6 kilometers is about walking 15 minutes). If you take the bus or subway, you might as well take one less stop and walk instead. If the company is near, then take a long way to exercise! The journey takes about 15 minutes, once in the morning and once in the evening, and you can walk for 30 minutes every day!
2.2. Climb the stairs for 8 minutes
Climb 2 steps per minute, and make full use of the stairs of the company and residence. The effect of climbing for 8 minutes is the same as walking for 15 minutes!
3, 1 month home exercise weight loss plan.
3. 1, walk for 30 minutes
Go to the supermarket to buy things, walk as far as possible, and carry shopping bags with both hands. With the increase of weight, the intensity of exercise will also increase!
3.2. Do housework for 20 minutes
You can lose weight by washing clothes and cleaning tables at ordinary times. Isn't it necessary to clean up before the Spring Festival? In fact, cleaning is also very thin! In particular, consciously tighten the muscles of the whole body, the range of action is as large as possible, and the consumption of calories is very strong!
3.3. Do simple stretching for 20 minutes.
Similarly, stretching muscles and bones in the morning and evening can also effectively reduce fat. Compared with strenuous exercise, stretching exercise can better exercise muscles and restore the flexibility and elasticity of hardened muscles.
What are the misunderstandings of exercise to lose weight?
1, high-intensity exercise is more likely to burn fat.
Why does high-intensity exercise lose weight less effectively than low-intensity exercise? Exercise increases energy consumption of human body. As for what energy substances are consumed, it depends on the intensity of exercise. Generally speaking, the main energy source of high-intensity exercise is not fat, but glycogen in the body. However, the energy provided by low-intensity exercise mainly comes from fat. If the amount of exercise is too large, the blood output from the heart can't meet our own demand for oxygen, which will make the body in an anaerobic metabolism state. It relies on the decomposition of glycogen stored in the human body as energy release, rather than fat as the main energy release. The ultimate goal of losing weight is to lose fat, so a lot of exercise is not good for losing weight.
The sooner you lose weight, the better.
For the average obese person, the appropriate weight loss rate is 0.5 ~ 1 kg per week. If this effect is achieved mainly through physical exercise, then the main body fat will be reduced. Losing weight too fast is mainly to reduce glycogen and water in the body, which has little to do with fat consumption and will bring many adverse effects to health.
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