It is impossible to lose weight without exercising to burn fat and lose excess fat. Even if you lose weight with unscientific weight loss methods, you will lose nutrients and water instead of fat, which will have a negative impact on your health. The damage is done to the body and it will definitely come back!
The most scientific, healthy, safe and effective way to lose weight is proper exercise and balanced nutrition!
Fat will be burned while exercising. If you look at the volume of fat and lean meat of the same weight, you will know that it will not make you fatter, but will definitely make you thinner. Without the support of muscles, The skin will become shriveled, wrinkled and lose elasticity. Losing weight is about losing fat, not losing nutrition and water. If you lose weight through unscientific methods, you will lose water and nutrients, and it will definitely regain its elasticity, and you will be fatter than before. This is This is the reason why so many people lose weight but gain weight more and more! Water is the most important nutrient for the human body. A person's daily water intake should be 2500ML-4000ML. Cells are the smallest units of the human body. How terrible it would be if cells lack water and nutrients! I am a national senior nutritionist weight control consultant. Do you have any questions? QQ13521861
Safe and effective method
Weight loss plan—exercise and balanced diet
Exercise Plan
Exercise can increase the body's basal metabolic rate and burn body fat quickly. After each exercise, the body's basal metabolic rate can last for twenty-four hours, so exercise to lose weight must be sustained. Here are three effective and economical ways to burn fat.
Exercise plan one: skipping rope
Skipping consumes about 1,000 calories in the body every hour and keeps the heart rate at and Jogging is about the same level, but it can avoid the knee and ankle pain caused by running. Jumping rope has a wonderful effect on the body's agility, body posture, balance, coordination and flexibility. Can develop strength, especially lower limb strength. Jumping rope can make your calf muscles more explosive and make your thigh and butt muscle fibers stronger.
Exercise Plan 2: Cycling
Suitable for: Anyone, whether you are an ordinary person or an athlete, and regardless of your age.
Sports equipment: a bicycle, if you are not an athlete, a regular bicycle will do.
Exercise costs: Apart from normal maintenance of the bike, you don’t need any additional costs.
Exercise effect: This is the easiest way to stick to exercise. It can exercise your leg joints and thigh muscles, and it is also very effective for the exercise of foot joints and ankle joints. At the same time, it also helps your blood circulation system.
Fat burning value: 240 calories/hour.
Exercise evaluation: The most conducive to sustained exercise, the closest to nature, and the most economical.
Exercise plan three: jogging/walking
Suitable for people: suitable for all people. If you love sports or love to lose weight, it is best to choose running; if you have no time, it is recommended that you Put your daily morning exercise on the way to work, preferably if you can walk instead of taking a car.
Sports equipment: sportswear and running shoes.
Expenses for sports: None; if you are not picky, the asphalt road can be your sports venue.
Exercise effect: It is of great benefit to the heart and blood circulation system. Exercising for a certain period of time every day (more than 30 minutes) will help lose weight. The best way is to combine running and walking.
Fat burning value: jogging: 420 calories/hour; walking: 240 calories/hour.
Sports evaluation: low investment, high returns, but the most important thing is persistence.
Meal plan
Exercise must be combined with reasonable dietary control to effectively burn excess fat in the body and lose weight effectively;
1. Drink plenty of water.
Drink seven or eight glasses of boiled water every day. Water is the most basic for body functions and has no calories. It can be the most suitable drink for dieting.
2． Control calories and fat.
Always be careful about the calories in your food. Reduce fat and increase fish and poultry in your meals.
3. Eat a light diet.
Eat less processed foods with sauces, which are rich in sugar, salt and flour, and will increase your calories.
4. Eat fruits and vegetables often.
Eat fruits, vegetables and whole-wheat bread that are rich in fiber in moderation.
5. Balanced meals.
Arrange your diet in a balanced manner according to the plan every day. At the same time, you should pay attention to regular meals and avoid overeating. To slow down the eating time, each meal should take no less than 20 minutes.
The Pagoda of Balanced Diet for Chinese Residents
The Pagoda of Balanced Diet for Chinese Residents is based on the Dietary Guidelines for Chinese Residents and combines the diet of Chinese residents to convert the principles of a balanced diet into the weight of various foods for convenience Everyone implements it in daily life.
The Balanced Diet Pagoda proposes a nutritionally ideal dietary pattern. The amount of food it recommends, especially the amount of milk and soy foods, may still be far from the actual diet of most people, and may still be far away from some poor areas, but in order to improve the quality of Chinese residents It is indispensable to improve the dietary nutritional status. It should be regarded as a goal, strive for it, and gradually achieve it.
Instructions for the Balanced Diet Pagoda
The Balanced Diet Pagoda*** is divided into five levels, including the main types of food we should eat every day. The locations and areas of each floor of the pagoda are different, which to a certain extent reflects the status and proportion of various types of food in the diet.
The first layer (bottom layer): cereals. Including rice, noodles and miscellaneous grains. Mainly provides carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and eating a variety of grains is better than eating just one grain on its own. Each person should eat 350~500 grams per day.
Second level: vegetables and fruits. Mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and cannot completely replace each other. You cannot eat only fruits and not vegetables. Generally speaking, vegetables with darker red, green, and yellow colors and dark yellow fruits are rich in nutrients, so you should choose more dark-colored vegetables and fruits. You should eat 400-500 grams of vegetables and 100-200 grams of fruits every day.
The third layer: fish, shrimp, meat, eggs (meat includes livestock meat, poultry meat and offal). Mainly provides high-quality protein, fat, minerals, vitamin A and B vitamins. They differ in nutrient content from each other. You should eat 150~200 grams every day.
Level 4: Milk and legumes. Milk mainly includes fresh milk, milk powder, etc. In addition to being rich in high-quality protein and vitamins, it also has a high calcium content and high utilization rate, making it an excellent source of natural calcium. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B1 and B2. You should drink 250-500 grams of fresh milk and eat 50-100 grams of beans and soy products every day.
The fifth floor (spire): oils and fats. Including vegetable oils, etc. Mainly provides energy. Vegetable oils also provide vitamin E and essential fatty acids. No more than 25 grams per day.
1. On the food pagoda, you see the five types of food you need every day. They are not substitutes for each other, and you need each type of food for good health.
2. Various foods on the same floor of the pagoda contain roughly similar nutrients and should be replaced with each other frequently in the meal to make the meal rich and colorful. And the more varieties you eat, the more comprehensive your nutritional intake will be.
3. In daily life, you may not necessarily eat the recommended amounts of every food in the "Pagoda" every day. If you don’t necessarily eat 50 grams of fish every day, you can eat fish 2 to 3 times a week, 150 to 200 grams each time. The important thing is that the daily diet should include all kinds of food in the pagoda, and always follow the various types of fish on each floor of the pagoda. General proportions of food.