Changing behavior is helpful to control adolescent obesity. Including establishing a balanced diet and reducing calorie intake; Completely change eating habits and increase physical activities, such as walking, cycling, swimming and dancing. But if you don't persist, you will regain your weight.
1, diet:
Of course, dieting is not the usual way of dieting. This way to lose weight is to develop good eating habits, so as to achieve the purpose of losing weight. Make your own recipes for a week, and then cook three meals a day. It is best to refer to the calorie map, which can better match the nutritious diet; The second is to control the amount of food eaten per meal. The most important thing is to eat breakfast, and you can eat less or not at dinner. This is the most important; Finally, put an electronic scale at home every week to measure your weight, and you will have unexpected gains. The premise is that you must make a reasonable diet and plan your diet, from day to week, from week to month, from January to year, so that you can control your diet over time and form your own eating habits, and you can achieve the goal of losing weight.
In addition, between meals, you can eat some fruits that are beneficial to the stomach, such as bananas, cucumbers, oranges and other fruits. These fruits can clean up the intestinal flora and play an important role in promoting the digestion of the stomach. Besides, fruit is rich in nutrients, which makes our body indispensable, so that we can supplement nutrition and lose weight.
2, exercise to lose weight:
Sports are not the so-called going out to play basketball, badminton and running, so if you insist on sports blindly, it will be counterproductive. Exercise to lose weight pays attention to scientific and persistent exercise methods. First, get up early in the morning, and then exercise your bones and muscles first. You can start running now when you start to show signs of fever all over your body. Not suitable for striding, running and jogging. Because jogging can consume the fat left in your body for a long time, sprinting and running will only make your muscles breathe lactic acid, which is not only difficult to digest, but also can't achieve the purpose of consuming fat, so you must jog when running. Sports such as playing basketball and badminton must be adhered to. You can set a reasonable time to get up every afternoon or every morning to do this kind of exercise. When exercising, you should run to the left for a long time, instead of standing in the same place waiting for basketball or badminton, you should take the initiative to exercise, so as to lose weight better.
Remember to jog when running, don't pursue how fast you run, but the time you run. It is best to run for more than 40 minutes at a time, which can not only exercise, but also eliminate fat.
Playing basketball: give priority to exercise at ordinary times. Can exercise strength and flexibility, exercise muscles, push-ups, etc. These are all necessary exercises for basketball. If you want to play basketball well, you must first exercise, so that you can not only play basketball well, but also exercise and burn fat.
Playing badminton: It takes a long time to play badminton. No, a few times. Stop playing badminton when breathing. Playing badminton for a long time can exercise your coordination and vital capacity. In addition, running left and right can also achieve the purpose of burning fat, and finally lose weight successfully.