1) Weight loss per week is generally not more than 2 kg (it may also vary according to people's adaptability), and it is not more than 4-6 kg at most;
2) The body circumference (WHR\BMI index, etc.) also decreased while the body weight and body fat decreased;
3) Ensure that the calorie intake can provide the minimum energy demand of the body every day;
4) ensure a balanced diet and meet the nutritional needs of the body and exercise;
5) moderate exercise, neither too little (ineffective) nor too much (a burden on the body);
6) Have a good sleep (not a big sleep) to ensure the implementation of the most scientific exercise nutrition double intervention weight loss method;
7) Being able to maintain a good mental state and a relaxed mood;
8) Have a healthy diet, eat less fried food and eat more fruits and vegetables. Cucumber and apple can be used;
9) Don't deliberately lose weight. It's best not to take diet pills. Eating them will not only be bad for your health, but also rebound;
10) Exercise more, and have the habit of going to bed early and getting up early;
1 1) It is recommended to run every day, which can not only enhance physical fitness, but also reduce weight appropriately, preferably in the afternoon;
12) Modern people are overnourished, so they should eat more coarse grains, such as naked oats instant noodles and buckwheat instant noodles produced in the north, which are non-fried, low-fat, low-sugar, colorless and pollution-free foods! Regular consumption will have a good weight loss effect!
Dietary principle
Control staple food and restrict sweets.
If the original food intake is large, the staple food can be reduced by 50 grams for three meals a day. Try to eat as little or no food containing too much starch and extremely sweet as possible, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract and fruit juice sweets. Non-staple food can use lean meat, fish, eggs, soybean products and vegetables and fruits with less sugar content.
Reduce calorie intake
Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in 6 weeks; If you consume 500 calories less, you can lose 10 pounds in two and a half months. But don't lose weight too fast, otherwise it is very dangerous. It should be noted that each person should consume at least 1200 kcal of heat every day, if the heat supplied to the body is too small; You lose your muscles. Muscle is the key for human body to consume calories and promote metabolism.
Reduce food intake
If you want to lose weight, you don't have to give up your favorite food. It is important to control it. If you prefer a certain food and eat it in large quantities, you should pay attention to reducing the portion each time. Instead of eating 200 grams of meat four times a week, it is 100 grams each time, so that you can consume less calories of 1200 kilocalories and obviously lose weight in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up a warning slogan to remind themselves of the weight of food intake.
Movement principle
1, pre-exercise supplement point protein
Protein can instantly improve the vitality of the body. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc., your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
2. Exercise should be diversified
Every time I go to the fitness center, I do exactly the same exercise. With the same amount of exercise, I will burn less fat every time. This is why every time you lose weight, the previous effect is better. If you choose jogging today, you should try aerobics or swimming tomorrow. The most important thing is to change regularly and give your body different stimuli, and the calories you consume will also rise linearly.
3. Keep the training interval
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to reduce fat is to lengthen the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and take a rest before exercising. For example, practice at a speed of 7 km/h for 2 minutes on the fitness bike, then practice at a speed of 5 km/h for 2 minutes, and then return to 7 km/h for 45 minutes.
4. Healthy and reasonable diet
Eat more vegetarian food and less meat and starchy food, but don't go on a diet excessively, otherwise it will hurt your health. It is suggested that cassia seed, poria cocos and black oolong can be used as Juewu decoction. Poria can play a role in strengthening the spleen and stomach and protecting the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to remove fat and detoxify, which can get twice the result with half the effort.
5. Warm up before exercise
The consumption of fat takes a long time. When you feel feverish and slightly sweaty, your fat just enters the burning state, and this process takes15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "white practice". Do some strength training first, muscles are the heater of human body, and you can warm up in 10 minutes, so that when you start riding a bike, you burn fat all the time.
Step 6 exercise in the morning
Fat is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are full of energy, it will hide nothing. Sports scientists believe that doing exercise in the morning can keep the metabolism at a high level all day, and the more energetic the body is, the more calories it consumes naturally. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.
Step 7 focus
Ideas are amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of your body muscles, then your whole body's attention and feelings should also be focused on that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful.
8. Exercise your upper arms consciously.
The fitness instructor asked me to swing my arms greatly when I was running, but I thought it was funny. Listen, the coach is right. Doing this will enable you to complete the whole body exercise with the same physical strength, and the upper and lower parts will be heated at the same time, resulting in 1+ 1> The effect of 2. Correct swing arm action: the elbow is bent about 90 degrees, and the swing range of the arm should be from the back of the hip15 ~ 20 cm to the height of the chest.
9. Breathe through your nose
When exercising, inhale and exhale through the nose, not the mouth, which can stabilize the heart rhythm. You know, when the heartbeat reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of15 ~ 20 minutes and burn more calories. You will feel uncomfortable at first, don't be discouraged, you will get used to it after practicing for 6 ~ 8 times.
10. Exercise on the beach
This rule of burning more calories is simple and easy to remember: the softer the ground of the sports ground, the more calories you may burn. For example, walking or jogging on the beach and grass will be more effective than doing the same exercise on hard ground. The softest thing is water, so exercise in water consumes the most calories. Try stepping in your own bathtub and you will understand.
Precautions after exercise:
You can't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.
After exercise, the body is acidic, so you should eat more alkaline foods such as fruits and vegetables.
You can't drink a lot of water after exercise, because after water is absorbed by the stomach and enters the blood, it will increase the blood circulation and cause a burden on the heart. In addition, the temperature of drinking water should be controlled at 8℃ ~14℃, and it should not exceed 800 ml per hour.