People need to exercise continuously for more than 40 minutes before fat will begin to burn. The best way to lose fat is to exercise for as long as possible. Try interval training, breaking your exercise plan into chunks and resting before exercising. For example: practice on the exercise bike at a speed of 7 km/h for 2 minutes, then practice at a speed of 5 km/h for 2 minutes, then return to 7 km/h, and practice for 45 minutes.

The consumption of fat requires a long process. When you feel your whole body getting hot and sweating slightly, your fat has just entered the burning state, and this process takes 15 to 20 minutes, which is the warm-up. To put it simply, you ride a bicycle for 30 minutes, but the first 20 minutes are "waste training". Do some strength training first. Muscles are the body's heaters. You can complete the warm-up in 10 minutes. In this way, when you start riding a bicycle, you will be burning fat throughout the process.

No eating within 30 minutes after exercise. Because the gastrointestinal blood vessels are in a contracted state at this time, eating will affect digestion.

The body becomes acidic after exercise, so eat more alkaline foods such as fruits and vegetables.

Don’t drink a lot of water after exercise, because when water is absorbed through the intestines and stomach and enters the blood, it will increase blood circulation and cause a burden on the heart. In addition, the temperature of drinking water should be controlled between 8°C and 14°C, and the volume should not exceed 800 ml per hour.

Extended information:

Weight loss method refers to the purpose of reducing weight healthily based on a certain scientific method (mostly refers to the best scientific diet). In recent years, many foreign experts and scholars have conducted extensive and in-depth research on weight loss methods and proposed many effective methods, which can be roughly divided into two categories: 1. Scientific diet and weight loss methods, which achieve the purpose of weight loss through scientific control of daily diet. ; 2. The menstrual period weight loss method is based on the functional status of the body and combined with diet to achieve the purpose of weight loss.

For obese and plump people, even for people with a physique prone to obesity, the culprit of obesity is still living habits. Fat is not something you are born with. Take a look at the following lifestyle habits that are most likely to cause obesity:

1. Snack after dinner and eat late night snacks before going to bed.

2. Skip breakfast or eat very greasy breakfast.

3. Eating very quickly, often eating while watching TV or surfing the Internet.

4. I like to eat sweets, fried foods, cola, bottled juices, etc., which taste very strong.

5. I almost never exercise. I also take the elevator from the first floor to the second floor.

6. Walk no more than 20 minutes a day.

7. In the dietary structure, there are many pasta and meats, but few vegetables and fruits.

8. Often stay up late.

Losing weight cannot be achieved by fast dieting and high-intensity exercise in a short period of time. The reason why you gain weight is because there is something wrong with your living habits, either eating too much or exercising too little. You should exercise more and eat less high-calorie foods. Only in this way can the weight loss effect be effectively achieved.

If you want to lose weight quickly, liposuction is a great choice. Liposuction for weight loss is efficient, fast and without rebound.

Liposuction for weight loss is to use a high-tech liposuction instrument connected to a professional suction tube to enter the subcutaneous tissue through a small incision in the skin to suck out the locally accumulated fat tissue to improve the appearance of obesity. a method. Since fat cells are fundamentally reduced, weight gain will not return.

Methods of not dieting

Blindly dieting will not only fail to lose weight but will also harm the body, especially the stomach. Here are 11 ways to lose weight without dieting, allowing you to lose weight healthily.

1. Eat the right amount of calories

If you compare a person to a car, then the food you eat every day is the fuel provided to the body, and the function of metabolism is to use this fuel Converted into gasoline that the car can use. The basal metabolic rate refers to the amount of calories that the body will naturally metabolize without consuming any additional calories. Everyone's basal metabolic rate (BMR) is different. The higher the basal metabolic rate, the easier it is for the body to consume it. Calories, so when losing weight, you should not eat less than the basic calories to avoid lowering the body's metabolism.

2. Calculate the calories burned every day

Of course, no one will lie in bed or stay still all day, so the calories burned every day will definitely be higher than the basal metabolism The amount is even greater, so at the beginning, it is best to carefully calculate how many calories you consume in your daily life, as well as the dietary calories you consume every day, in order to plan how to control your diet.

3. List fitness as a daily must-do list

Make exercise and fitness as natural as eating and going to the toilet! Doing aerobic exercise 5 times a week is a good way to Improving basal metabolism has a very good effect. Developing a habit of exercise will allow the body to continue to burn calories even when not exercising over time.

4. Weight training can build muscles

Don’t think that weight training equipment in the gym is only for boys. Girls can also use weight training equipment to sculpt body lines, not to mention that weight training can also Supplement what aerobic training cannot provide: increase body muscle tissue! Some people look thin, but they hide the danger of excessive body fat. Heavy training helps increase body muscles, while aerobic training can help burn fat, complementing each other. Muscles are important tissues that help the body's metabolism, so regular heavy training can also increase metabolism.

5. Refuse to yo-yo and gain weight again

The most annoying thing about losing weight is that all your efforts are wasted, and the results of long-term efforts are in vain. Therefore, you must avoid falling into the vicious cycle of losing weight and regaining weight again. The important thing is that when losing weight, most of the body loses muscle and fat together, but when you regain weight, 80% of what comes back is fat! It will also disrupt the body's endocrine and metabolism, which is even more detrimental to health.

6. Eat a 150-calorie snack before going to bed

Forget those “no eating after 8 o’clock” bans! Two new research reports from Florida State University in the United States found that, Eating a snack of about 150 calories 30 minutes before going to bed can help promote body metabolism, and these 150 calories are not included in the daily food intake calculated above! It is best to choose low-fat milk, cheese, etc. Protein food, but remember, only if you do the above 5 points, you will not get fat!

7. A glass of boiled water in the morning

Drink a glass of boiled water after getting up. It not only helps to urinate quickly, but also replenishes cell moisture. Lower blood viscosity. Usually half an hour after drinking boiled water, the body will excrete the metabolites of the previous night. In addition, boiled water does not contain protein, fat, or carbohydrates, which will definitely not affect the weight loss effect and will also make your skin better.

8. Eat a full lunch

Strictly abide by and develop the eating habit of "eat well in the morning, full at lunch, and eat less in the evening". Eat less sweets and eat at a faster speed. Slowly, chew slowly, this will make digestion easier. Drink more water, eat more fruits and vegetables, and eat less meat. Persistence is the key!

9. There are skills in eating meat

Choose lean meat and skinless chicken

Even if you are on a diet, you cannot lack excellent protein foods such as meat and fish. The key point that you must pay attention to when eating meat is that you should not choose pork belly or fatty meat with more fat, and eat leaner parts such as lean muscle and leg meat. Generally, packaged minced meat is fattier, so it is best to buy lean meat to make minced meat.

Chicken has always given people the impression of being a healthy food; but if you don’t use a kitchen knife to remove the skin and grease before eating, the calories are higher than that of meat and beef.

Eat the meat on the back of the fish and eat less fish belly. Like fish, choose a place with less fat. The fish belly part has more fat, so it is best to eat the meat on the back.

10. Be sure to eat enough vegetables

Vegetables can supplement vitamins and dietary fiber, and are an indispensable food for dieters. Leeks, tomatoes, green cabbage, cabbage, cucumbers, raw potatoes, soybean sprouts, spinach, eggplant, etc. are all very low in calories. In addition, you can use cassia seed, oolong tea and other combinations to drink Juewu Decoction instead of tea, which can achieve twice the result with half the effort. However, don’t eat them all raw, add Sichuan blanching, make soup, etc., and make more changes.

11. Choose fruits with low calories

Most people are used to eating fruits after meals, but surprisingly, fruits are very high in calories, so you must be careful when eating them. . A banana has 100K calories. From this perspective, strawberries, grapefruit, etc. have much lower calories.

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