1, exercise and diet to lose weight
First, chew slowly and be full at 7 minutes per meal.
Although we don't encourage hungry people to lose weight, excessive food intake will eventually turn into energy storage, so it is very necessary to control diet during weight loss. Remind yourself to chew slowly and slow down every time you eat. This little habit can help you reduce your food intake by 20~30%. And gobble, when the brain signals to stop eating, it often has eaten too much food. Chewing slowly also helps to increase oral saliva secretion, protect the stomach, increase the secretion of digestive enzymes and hormones, promote insulin secretion, increase nutrient absorption and regulate metabolism. When the desire to eat is not strong, put down the chopsticks in time and leave the table. Eating habits of 7 minutes per meal can also gradually reduce appetite.
Second, I will eat staple food, and the thickness will match.
Coarse grains and potatoes account for about 50% of the daily staple food. Many people don't have the habit of eating coarse grains, but coarse grains are high in dietary fiber and slow in digestion, which makes people less hungry and richer in minerals and vitamins. Many nutrients are essential to lose weight. Eating coarse grains can also regulate the spleen and stomach and make the body healthier. You can reduce the intake of staple food during weight loss, but staple food is the main source of human energy, so you can't reduce it too much, just about 20%.
Third, eat enough meat and choose lean meat.
Exercise to lose weight is to lose fat and gain muscle, which is mainly made up of protein. protein's digestion itself can consume a lot of extra energy. Therefore, during the exercise to lose weight, we should ensure the adequate supply of protein, so we should eat more fish, meat, eggs, milk, soybeans and bean products. Discard the fat and skin, which are the parts with high fat content. With exercise, eat 75~ 100g lean meat and 50~ 100g bean products every day. Iron and zinc in lean meat can ensure women's rosy complexion, and phytoestrogens in bean products can also delay the arrival and symptoms of menopause.
Fourth, eat more fruits and vegetables.
During the exercise to lose weight, you should eat a lot of fresh vegetables and fruits, including not less than 500g of vegetables and not less than 400g of fruits. Fresh fruits and vegetables are important sources of vitamins and minerals, and rich dietary fiber will bring satiety and energy is extremely low.
Five, light cooking, diversified diet
A diet high in oil, salt and sugar will increase the digestive burden, reduce the body's metabolism and increase fat, especially visceral fat. Oil is almost 100% pure energy, and sugar will be converted into energy when it enters the human body. High salt can lead to cardiovascular and cerebrovascular diseases, and people will unconsciously eat more. Vegetables with low energy and improper cooking methods will be the chief culprit in increasing fat. Therefore, cooking must be as light as possible and not fried. Of course, proper fat intake is necessary to maintain human health, and vegetable oil can be controlled at about 25g per day.
Different foods contain different nutrients, so during the exercise to lose weight, it is necessary to ensure that the types of food consumed every day are not less than 15, and try to exceed 20 kinds. A diversified diet can ensure the comprehensive access to nutrition.
Six, eat less and eat more, improve the basal metabolic rate
Unlike everyone's imagination, it is not necessary to reduce the number of meals during weight loss, but to increase the number of meals. It is best to use 3+2(3 staple foods +2 extra meals) or 3+3(3 staple foods +3 extra meals, and one extra meal if you exercise more at night), and the interval between meals should not exceed 4 hours, so as to reduce hunger, avoid eating too much at dinner and improve metabolic rate.
Seven, eat enough for breakfast and eat less for dinner.
Try to have a full breakfast, eat well and eat early. After deep sleep, the metabolic rate of the human body decreases. Breakfast is the signal of the body's recovery of metabolic rate, and increasing metabolism is the ultimate weapon for our success in losing weight. You can put some favorite high-energy foods such as nuts and cheese in breakfast to give your body enough time to digest and consume.
Try to eat all kinds of lunch, especially vegetables.
Dinner should be light, eat less and eat early. Try to arrange before 7 o'clock and not later than 8 o'clock during the exercise to lose weight. After 7 o'clock, the staple food is halved. After 8 o'clock, the staple food can be cancelled and some carbohydrates can be supplemented with yogurt and fruit. If the dinner time can't be advanced because of working hours, eat some staple food in time after work and only eat vegetables and fruits when you get home.
Proper intake of bean products or a small amount of meat in dinner can improve the absorption level of protein in the whole diet, which is conducive to reducing fat and increasing muscle. If you exercise in the afternoon or evening, the protein for dinner can be increased appropriately.
Don't sit or lie down immediately after a meal, set aside 30 minutes to stand and move, and increase your exercise by doing housework such as washing dishes and mopping the floor or taking your children for a walk. Especially after dinner, exercise is very beneficial to lose weight. Go to sleep with a little hunger, and get up early the next day and you will feel that your waist and abdomen are obviously smaller.
Eight, drink plenty of water, 2500ml a day.
Due to the abundant intake of coarse grains and fruits and vegetables, this diet with high dietary fiber will naturally make people drink more water. Moreover, only drinking more water can promote the basic metabolism of the human body and help burn calories; Promote gastrointestinal peristalsis, help detoxify and relieve constipation. During the exercise to lose weight, the daily drinking water is not less than 2500ml.
Drink milk every day, and yogurt is the best.
Dairy products provide sufficient calcium and high-quality protein. Adequate calcium can promote the decomposition of fat, but also ensure the tall and graceful figure. Ensure 300~500ml of milk every day. Yogurt is sweet and sour, and the probiotics contained in it can also help regulate the stomach and delay aging. You can drink 200~300ml every day.
Ten, strict control of nuts
Nuts are nutritious and rich in unsaturated fatty acids and minerals such as calcium and zinc, but the fat content is very high, about 40%, so the daily intake of nuts is about 15g.
Eleven, refuse high-calorie snacks
For example, a Q-shaped cupcake, each 125kc, is almost equal to the energy consumed by Duoyan Zheng in 25 minutes, while a packet of salty soda biscuits, 100g, has an energy of 49 1 KC, and it takes about 15000 steps to consume it. Do you dare to eat such high energy? When choosing snacks, you must remember to read the food label first, and then turn it into hard work or fat, so as to dispel the idea of eating. If you feel hungry, you can choose fruits or cucumbers, tomatoes and yogurt as healthy snacks.
2, the principle of weight loss exercise
1: Develop regular exercise time. Whether you choose to exercise in the morning, noon, afternoon or evening, you must have a scientific and regular exercise time and habit. There are several points to pay attention to when choosing exercise time: First, don't exercise on an empty stomach in the morning. The effect is good, but it is harmful to the body; Second, exercise at noon should be carried out after meals 1-2 hours; Third, if the afternoon exercise is between 16:00- 19:00, pay attention to supplementing appropriate carbohydrates; Fourth, if you choose to exercise in the evening, the time after meals should not exceed 2 1: 00, but after 1-2 hours, and the exercise should not be too intense, so as not to affect sleep.
2. Anaerobic exercise is combined with aerobic exercise, and aerobic exercise and anaerobic exercise are not antagonistic exercises. However, the weight loss effects of these two kinds of exercises are different, but in order to get the best weight loss effect, aerobic exercise and anaerobic exercise must be carried out at the same time. Aerobic exercise can consume body fat and exercise basic physical strength. Anaerobic exercise can increase skin elasticity and enhance muscle strength, so losing weight has become an important focus of exercise. In addition, anaerobic exercise can transform our body into a constitution that is not easy to gain weight, which is very helpful to lose weight.
3. Warm-up before exercise is especially important. Warm-up is a very important part of various sports courses, aiming at getting the body into motion. Warm-up exercises can gradually raise body temperature and strengthen muscle strength. Increasing the speed of blood delivery to muscles and joints is helpful to increase the oxygen content in blood; Let the cardiopulmonary function prepare for exercise, and let you do more intense exercise in aerobic exercise; Warm-up exercises should include some stretching exercises, stretching various muscle groups, especially the big muscles used in aerobic exercise courses and muscle training courses. After warm-up exercise, muscles will be stretched better, and muscle fatigue and injuries, such as sprains and muscle lacerations, will be avoided. Don't think that warm-up is a waste of time or energy, that is, you can't omit warm-up exercise when time is insufficient. Usually warm-up exercises include rhythmic activities, which can gradually increase the intensity, and the intensity is enough to cause slight sweating. This is the result after finishing the warm-up exercise.
4. Fat people need to protect their waist when exercising. For fat people, because the lumbar spine is wrapped in thick fat, their adaptability will be worse. If you suddenly exercise a lot, you will put too much pressure on the "tired" waist in a short time, which will make the lumbar spine unbearable and may cause symptoms such as lumbar disc herniation. Fat people should be especially careful when doing stretching exercises, which will cause waist muscle damage. In particular, it is best not to bend over and touch your toes. Fat people should also be especially careful when doing strength training. One is not to try too much weight, and the other is to make sure that your posture is correct when exercising. It is suggested that the belt should be used in strength training to achieve the purpose of fixing the lumbar spine.