How to control the weight of obese physique
1. Appropriate fat absorption: The fat in chicken, eggs and crustaceans we eat in our daily life has little effect on the cholesterol content of human body. People who are easy to lose weight can eat these foods properly, which can not only meet the normal fat demand of the body, but also achieve the effect of losing weight. Target.
2. Light taste: The more you eat, the more salty it becomes, especially those processed foods with sauces. They contain a lot of sugar, salt and flour, which will increase your calorie intake. Foods that are too salty or spicy will increase calorie intake and lead to obesity.
3, protein: Be sure to eat protein is the main component of muscle. It can promote muscle growth and repair and help improve basal metabolism. If the daily intake of protein is not up to standard, it may also lead to muscle atrophy. In the daily diet, you can eat more beans, fish, shrimp, poultry, milk, eggs and other foods to supplement protein.
4. Strengthen strength training: When doing anaerobic exercise, that is, strength training, muscle fibers will be slightly damaged under pressure. By taking enough high-quality protein, it can help to repair damaged muscle fibers and make them stronger than before. Long-term adherence to reasonable strength training will gradually increase muscles and improve basal metabolism.
5. Eat less and eat more meals: reducing the amount of food per meal can reduce the content of insulin in the blood and accelerate the burning of fatty acids. Moreover, eating less and eating more meals can reduce the possibility of overeating, so the weight loss effect will naturally improve.
6. Never go on a diet: When you start a diet, your body lacks enough nutrients to provide energy, and protein in various tissues is forced to break down, including muscles. The result of long-term dieting is that muscles gradually decrease and basal metabolism decreases. This not only makes it more and more difficult to lose weight, but also makes it easier to rebound even if you lose weight.
Is the digestive system too good to get fat easily?
If you can't digest well, you won't gain weight Food can be absorbed after digestion, and it will not be absorbed if it cannot be digested. If you absorb less, you will naturally not gain weight. Getting fat is because there is too much fat, so even if you don't absorb nutrients, you won't get fat naturally, and sometimes you will even get thinner. When you have indigestion, try not to eat anything too hard. It is best to eat some soft and digestible food. Don't eat too much at a time. You can eat less and eat more meals, eat less every time, try to eat less snacks and drink less.
How to improve obesity constitution
1. Avoid or eat as little as possible desserts, biscuits, bread, popcorn and instant noodles. When you go shopping in the supermarket, pay attention to healthy food. Don't be easily attracted by discounted puffed food. If possible, you can reduce the frequency of eating out and try to cook at home, which can control the use of oil and salt and be healthier and safer.
2. The way to vent emotions is not just "eating". Running, swimming, mountain climbing, fitness, painting, singing, traveling and even "sleeping" are more effective than "overeating".
3. The influence of drugs on the body can not be ignored. If your body is affected by drugs, you'd better consult a doctor and a professional fitness instructor.
With the same weight of muscle and fat, the volume of muscle is much smaller than that of fat, but the calories consumed are much higher than that of fat. In fact, muscle tissue is the absolute largest consumer of calories, usually accounting for 38% to 40% of the basal metabolic rate. People with regular exercise and high muscle content have higher basal metabolic rate than those with soft body and low muscle content. Regular exercise, especially proper strength training, can improve "obese physique" by increasing muscle content.
Is easy fat constitution slow in metabolism?
The metabolism is fast, and the human body consumes calories quickly. Slow metabolism leads to slow calorie consumption. Those calories that can't be consumed will be stored in the body as fat, and the final result is of course getting fatter and fatter.
1. Sitting for a long time will slow down metabolism. If you do this for a long time, you will easily face the threat of high blood pressure and diabetes. In contrast, people who get up and exercise every once in a while are less likely to suffer from metabolic syndrome.
2. Lack of sleep I often stay up late or take a break from work, which is not normal and I feel very old. Lack of sleep may reduce the body's ability to regulate glucose and reduce the overall metabolic rate. It is recommended to ensure at least 7 hours of sleep every day.
3. Irregular diet Some people overeat and like to have a full stomach. For a long time, they are prone to excessive fat intake due to excessive calorie intake and metabolic imbalance.
4. Disliking drinking water can maintain normal metabolism, prevent constipation, promote digestion and maintain normal circulatory system. It is not recommended to use sweet drinks instead of water and drink less cold drinks.
5. It won't decompress. Being under chronic stress for a long time will lead to endocrine disorders and slow metabolism. When the pressure is too great, we should sort out the root of the pressure, adjust our psychological state in time, and don't let negative emotions develop.