1, Precautions for Summer Diet
1, develop good eating habits.
Strictly observe and develop the eating habits of eating well early, eating well in the middle and eating less at night, among which eating less at night is the key to lose weight. There are three things to pay attention to here: first, you must have breakfast. People who skip breakfast tend to get fat. Because after a night's sleep, the body has not consumed energy for more than 10 hours, and the body needs breakfast rich in carbohydrates to replenish and store energy. Skipping breakfast makes people have a strong sense of fasting and hunger at lunch, and if they unconsciously eat too much food, the excess energy will be converted into body fat; Second, you must eat at noon. If you are not full at noon, you will be hungry at night, and it is difficult to eat less at night. Third, you must eat as little as possible at night! And don't eat meat, sweets and fried food for dinner, just drink some light noodle soup and rice soup instead of salty soup.
The secret of many successful dieters is never to eat or drink after 9 pm! This is the key to their graceful curves. Indeed, many experts say that people who want to stay slim have too much dinner to consume the calories at midnight snack. According to the operation of the human biological clock, after nine o'clock, the functions of various organs of the human body are basically in a weak state, which is also the time for fat accumulation. It takes us five hours to fully digest what we eat at ordinary dinner. This extra heat will accumulate too much subcutaneous fat over time, and the fate of obesity will come quietly, so remember that eating is absolutely forbidden after 9 pm.
Someone said: I was hungry before nine o'clock. What should I do? Then eat apples. Apple can lose weight. Apples can regulate stomach, relieve diarrhea, relax bowels, promote digestion and eliminate food accumulation, treat hypertension and lower blood cholesterol. Apples are low-calorie foods. Eating apples to satisfy hunger can reduce the calorie intake of human body. At the same time, apples contain various essential amino acids, protein, vitamins, minerals and carotene, which can basically meet the needs of the human body and can be fully digested and absorbed by the human body. Less waste, reducing the burden on the stomach and kidneys, fully discharging the waste in the body and purifying the blood.
2. Keep walking for more than half an hour after meals.
Many people are obese mainly in the buttocks and abdomen. Such people all have the same characteristics, either engaged in desk work for a long time or doing nothing. Sitting at a desk, computer or TV for a long time, the excess heat can't be consumed, and it becomes fat deposited on the abdomen and buttocks. Therefore, if you want to lose weight, you must change your inactive lifestyle, increase exercise and consume excess calories.
Exercise in the morning is not as good as exercise at night. As far as people's physical condition is concerned, sleeping all night, the body is in a state of water shortage in the morning, blood is sticky, and strenuous exercise may cause dangers such as insufficient blood supply to the brain, cerebral hemorrhage and myocardial infarction. If you like morning exercises, I suggest you drink 1-2 cups of boiled water after washing, and then exercise. From the environmental point of view, some toxic gases in the air are difficult to volatilize before the sun comes out, which is not suitable for exercise. From the follow-up reaction, it is easy to eat more after exercise in the morning, but it increases the intake.
Exercise after meals is mainly to burn excess calories in the body. However, it is not appropriate to exercise immediately after meals. At this time, the blood is concentrated in the stomach for digestion, and immediate activities affect digestion. It is advisable to go out for activities half an hour after supper. The most ideal way to exercise is brisk walking, which lasts for more than half an hour, so that the fat cells in the whole body can exercise fully. Aerobic breathing can oxidize the fat in the body, so aerobic exercise can lose weight. Running hard, out of breath, the body is in a certain degree of hypoxia, and it is impossible to oxidize fat.
Step 3 don't eat sweets
Protein won't make you fat, but sugar will make you fat. Because sugar is easily decomposed or absorbed in the body, it is the main source of human heat. Most foods contain sugar, which has ensured your body's needs. Excessive consumption of sweets can induce the pancreas to release a large amount of insulin and promote the conversion of glucose into fat. Most fat people have the habit of eating sweets. If you want to lose weight, try not to eat sweets (middle school students had better not quit sweets, because sweets can enhance memory).
4. Eat slowly.
Chew more and chew slowly when eating, which is not only conducive to the digestion of food by saliva and gastric juice, but also conducive to reducing eating. When food enters the human body and blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating and eat too fast. You have eaten too much before your brain signals you to stop eating. Therefore, the speed of eating should be slow, and 80% fullness is appropriate.
There are actually many ways to lose weight, but just do the four most important things above. The key is persistence. Only by changing living habits and exercising reasonably, you will definitely have a slim figure.
2. How to exercise to lose weight?
1. Jump rope
Fat burning capacity: 880 kcal/hour
Skipping rope is a simple exercise with a large amount of exercise and obvious weight loss effect. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope requires exercises including calf muscles, quadriceps femoris, thigh muscles, shoulders, back and arms, which can make people's whole body participate in exercises and make people thin. Beginners are advised to jump 60- 100 times a day, divided into 2-3 times, with an interval of 1 minute. After proficiency, 400-500 times a day, divided into 2 times, with an interval of 1 minute.
swim
Fat burning capacity: 800 kcal/hour
The resistance of people moving in water is 12 times greater than that on land. So people can feel strong resistance when they move in the water. When swimming, the back, chest, abdomen, buttocks and legs can be well exercised in the water. When swimming, slow swimming and fast swimming can be interspersed to improve fat burning efficiency.
run
Fat burning capacity: 600 kcal/hour
Running is not only the simplest exercise to lose weight, but also the most popular exercise at present. Running-related words such as Fun run, marathon and colorrun are breaking into people's field of vision, and people are actively participating in it. Running in the sun has become a scene in the circle of friends. The reason why running is so popular is that besides the simple method, the weight loss effect is also quite remarkable. Running consumes more than 600 calories per hour. When running to lose weight, it should be noted that the running time should be more than 30 minutes, preferably 40 minutes, and the running speed should not be too fast.