In fact, no matter whether it is rice, noodles or steamed bread, their calorie gap is actually not big, on the contrary, all three are optional, just need to control the amount of intake can be. Of course, want to lose weight fast or need to exercise and diet combined, and there are many calories than rice, steamed buns, noodles, low, satiety and stronger food can be used as fat loss food.

The most important thing in fat loss is to control calories, and you need to take in less than you consume, so you can achieve the purpose of fat loss.

And our calorie sources are basically food, so controlling diet is the first step to fat loss. Of course, the control of calories is not the same as saying that this also do not eat, that also do not eat, but need to control the amount of fat in the beginning, in fact, do not need to be too strict on their own, especially their own obesity is more serious, because too strict will be very difficult to adhere to, and very easy to rebound. Therefore, in the beginning, you can start from eating half a bowl of rice less, eat two snacks less per week, slowly let the body to adapt.

When, the body adapts to a period of time, the diet can be a little stricter, you can simply calculate their daily intake of how many calories, how much calories consumed, these basically can be found on the Internet.

Additionally it is the choice of food, first of all the staple food, rice, steamed buns, noodles, these of course need to reduce, after all, these foods glycemic index is too high, eat and easy to sleep, and eat more is not easy to eat satiety, which is easy to lead to excess energy and thus build up.

So you need to eat more food with a low glycemic index, such as purple potatoes, corn, potatoes and other roughly processed food to replace rice, noodles and so on. In addition, during the fat loss period due to less food to eat, some people will have bowel movements or constipation problems, this time it is necessary to add some dietary fiber. Dietary fiber can promote peristalsis.

Talking about exercise, don't come up is running, jumping rope and so on, although these sports are able to reduce fat, but the efficiency of fat loss is relatively low, do not recommend simply do a sport. A more reasonable way is to practice strength training first, and then do cardio.

The reason is very simple, our body's three major energy supply system, phosphate, anaerobic, aerobic, three **** the same role, the movement just started mainly phosphate (high burst, time is only a few seconds), the middle is anaerobic (time can be able to maintain 3 minutes or so, the main consumption of sugar), the later is aerobic (duration is long, the main consumption of fat, sugar, protein). And often said aerobic half an hour, in fact, mainly because the first 20 minutes mainly consume sugar, when the sugar consumption is almost, the proportion of fat consumption up.

But, the consumption of sugar through aerobic is actually not very efficient, it is best to use strength training to consume, because strength training is the main to sugar function, and when you use almost sugar, and then go to run, you already have nothing sugar can be used, it is only consume fat, the efficiency is also increased.

Rice, noodles, steamed buns are actually not suitable for fat loss use, because they are not satiating, very easy to cause you to eat too much. Even if you need to eat, then you need to control the amount of intake.