Joke Collection Website - News headlines - Dear brothers and sisters, how can you lose weight healthily? Give me some advice.
Dear brothers and sisters, how can you lose weight healthily? Give me some advice.
/fitness/zjzz/It’s all here
First identify the weight loss methods that cannot be used:
Several "harmful" weight loss methods
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The healthiest and most effective way to lose weight is actually proper control of diet and exercise. However, there are very few people who can consistently implement this good method that is well known to the world. Various lazy people's weight loss methods that don't require dieting or exercise - such as fat pushing, slimming tea, finger tape, plastic wrap, etc. - are emerging one after another. It seems that the more mysterious the method, the more effective it is. Of course, it’s okay to try some methods, but you must not try the following terrible wrong weight loss methods!
1 Vomiting weight loss method: the number one capital punishment method to lose weight
Degree of injury: ★★★★★
Japanese movie star Miyazawa Rie used this method to lose weight. , leading to anorexia, which was cured after years of treatment.
Method: According to the principle of "eating means not eating", you should first eat until you are 90% to 100% full, and then "pick" your throat to spit out what you have just eaten. If food is not digested, the body will naturally be unable to absorb nutrients, so it will lose weight.
Results: Some people lost 5 kilograms in a month, but the stomach acid hurt their throat and teeth, making them uncomfortable and causing the skin to become rough.
Side effects: If you develop the habit of vomiting when you want to, it is very likely to lead to bulimia and anorexia. It is an extremely dangerous weight loss method.
Related articles: Tips on how to eat while staying in shape. Teach you four tips on diet and weight loss
2. Water deprivation method: losing weight with the risk of dehydration
Degree of injury: ★★★★★
Method: In 1989, Japanese boxer Koichi Wajima published a theory of cutting out water for ten days to lose five kilograms, and only drank grape juice when he couldn't bear it. and lemon juice.
Effect: Some people have tried to lose 3 to 4 kilograms in 7 to 10 days, and the effect is rapid.
Side effects: Insufficient drinking of water will cause the body to continuously accumulate water as compensation, making it easier for the body to accumulate fat. Insufficient drinking of water may also cause disorders of the human body's metabolic function, causing the body to absorb more energy and release less energy. It is more likely to cause constipation, dry skin, etc. In severe cases, it is more likely to be dehydrated, so it is very dangerous. Women who are losing weight must not forget: water is the source of life, and 70% of the human body is water!
3. Eat spicy food to lose weight: it hurts the stomach and skin to lose weight
Degree of injury: ★★★★
Method: Some people think that eating spicy food can help them lose weight, so they eat spicy sauce and red oil every day. Looking deep into their thoughts, it turns out that it is rarely produced in countries such as Thailand and India. Fat people, so they deduce that this is related to their daily craving for spicy food. Because eating spicy food makes you sweat easily, and eating a little bit can make you feel full, so it has the effect of losing weight.
Effect: Lose about 2 to 3 kilograms in a month.
Side effects: If you eat spicy food to lose weight for a long time, it will affect the function of the stomach, causing stomach pain or even gastric bleeding. Some people will develop an appetite after eating spicy food. The more they eat, the more they eat. In addition, eating too much spicy food will make the skin rough, resulting in acne on the face. It is definitely not worth the gain!
Related articles: How to cross the forbidden line of slimming diet. Reasons why dieting and weight loss are ineffective
4. Smoking weight loss method: weight loss that harms cardiopulmonary function
Degree of harm to the body : ★★★★
Method: Smoking a cigarette before meals or on an empty stomach will make your stomach uncomfortable and make you lose your appetite for food. You will naturally lose weight. Because the nicotine contained in tobacco will weaken the digestive function, the human body cannot effectively absorb food nutrients, making it difficult to gain weight. It is also said that smoking can reduce the sense of taste and inhibit gastrointestinal contractions when hungry.
Effect: You can lose about 3 kilograms in two months.
Side effects: In addition to harming cardiopulmonary function, smoking on an empty stomach can cause spasm of blood vessels in the stomach and may cause gastritis. Moreover, smoking damages the skin and is the enemy of beautiful skin.
Is your “slimming menu” really safe?
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Time: January 2006 12th
Having a slim figure is the dream of beauty lovers, so losing weight has become one of the important things in many women's lives, and dieting is the "good recipe" that many people believe in. There are many weight-loss menus that claim to be "extremely fast" for weight loss, as well as many celebrities' "top-secret" weight-loss menus. Some of these various weight-loss menus are extremely "cruel" and require a lot of people to implement them. Strong ability to endure hunger, but how effective is it? How scientific is it?
Recently, some readers have reported that when going to a beauty salon to lose weight, the beauty salon not only requires customers to complete the weight loss treatment in the beauty salon, but also strictly abides by the "nutrition menu" formulated by it. Some people feel dizzy, have trembling hands, and have rapid heartbeats after eating according to the menu for a few days, so they doubt the scientific validity of these "meal menus." So, how to judge whether a weight loss meal plan is qualified? What conditions should a scientific and effective weight loss menu meet? Listen to what nutrition experts have to say -
Analysis of "cruel" weight loss meals
Meal 1: Eat fruits all day on the first day; Eat vegetables all day on the second day; For three days, you can eat fruits and vegetables; on the fourth day, you can eat 8 bananas and skim milk; on the fifth day, you can eat 12 ounces of steak and 6 tomatoes (any way you can eat it), and drink 8 glasses of water throughout the day; on the sixth day, you can eat unlimited beef and add Vegetables; Brown rice, fruits and vegetables on day seven.
Expert opinion: The food on the menu is insufficient in nutrients and seriously lacks carbohydrates, vitamins and minerals. Long-term consumption will lead to malnutrition. Drinking a lot of water will cause a feeling of bloating and reduce appetite, but it will only reduce water and muscle. Once you stop eating, the weight will come back.
Menu 2: Breakfast: any fruit. Lunch: Includes fresh carrot juice, green salad, two slices of lightly toasted whole wheat bread, plus tomato slices, cucumber slices or lettuce slices. Dinner: any vegetable juice, broccoli soup, marinated chicken.
Expert opinion: Although this menu is mainly based on fruits and vegetables, eating a large amount of fruits with high sugar content can also cause obesity, so you should also pay attention to the portion when eating according to the menu; in addition, this menu lacks Meat, protein and vitamins are not suitable for long-term consumption.
Three steps to identify weight loss meals
Professor Jiang Zhuoqin, director of the Department of Nutrition, School of Public Health, Sun Yat-sen University, pointed out that the weight loss rate should not be too fast, and it is best to lose 1 kilogram a month. Losing 0.5 to 1 kilogram per week is within a reasonable range. Losing weight too quickly is not recommended. To see whether a weight loss meal menu is qualified and healthy, you can judge it through the following steps:
Step 1: Before choosing or making a weight loss meal menu, you must first determine whether you need to lose weight and what your weight loss goals are. What is the weight after losing weight? The weight after losing weight should be within the normal weight of the human body. There is a formula to follow: Use the square of weight (kg) ÷ height (meters) to get an index between 18.5 and 23.9. normal. Taking a 1.6-meter-tall person as an example, his or her normal weight should be between 48 and 61 kilograms.
Step 2: Control the total intake. No matter what kind of meal menu you set, you should remember that 800 kcal is the lower limit of a person's daily energy intake. If the total amount of food calories consumed in a day does not exceed this number, there will be danger.
800 kcal is the lower limit required by the human body. The daily caloric intake for safe weight loss should be slightly higher than this bottom line: Generally speaking, women should consume 1,000~1,500 kcal a day, and men should consume 1,500 kcal a day. ~1800 kcal.
Step 3: Calculate the proportion of food to eat, and be careful when choosing food combinations. The daily caloric intake should include three parts: protein, carbohydrates and fat, and the correct proportion of these three parts should be: protein should be 30% to 35% of the total calories, and carbohydrates should be 50% of the total calories. %~60%, fat should be 10%~15% of total calories.
The main sources of protein are meat, protein, etc. Turkey, chicken, fish, lean meat and protein are all good sources of protein; carbohydrates mainly include rice, cereals, oatmeal, brown rice, and beans. Categories, vegetables, fruits, wheat, sweet potatoes, potatoes, etc. Balance and variety of food are important.
Among the three parts of the intake, protein is particularly important. You should ensure that you consume about 1 gram of protein per kilogram of normal body weight. You also need to supplement sufficient vitamins and minerals. If you have a weight loss menu, The food calories consumed in a day are within the normal range, and the combination of protein, carbohydrates and fats is also reasonable. This is a safe weight loss menu
Lose weight by changing your meals
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Time: March 16, 2006
< p>As we all know, obesity is a highly prevalent disease. Phenomenonally, the cause of obesity is overeating and overnutrition, and there is a certain causal relationship between the two. In fact, eating a lot does not mean that nutrients will inevitably accumulate too much. According to research by nutritionists, modern people are more obese, which is closely related to changes in their lifestyle and pace of life. Professor Tangji, who has worked in the Neurology and Calorie Distribution Research Group of the British National Institute of Science for 17 years, has confirmed that the conversion of fat is not completely equal in the day and night cycle, and first occurs at night. If a person consumes 2,000 calories of food once every morning, it will have little effect on his weight, but if he consumes the same amount of food in the evening, his weight will increase significantly. Therefore, without increasing or decreasing the caloric intake, as long as people appropriately adjust their eating time and scientifically distribute the daily caloric intake, they can achieve a good weight loss effect.The research results released by Yong Xi at the Second International Symposium on Obesity held in Tunisia said that the experiments he conducted on mice to change their life rhythms proved that the animal’s body organs changed during the day and There is a noticeable operational difference at night. This situation also manifests itself in the human body. He conducted a study on 160 women with an average weight of 85 kilograms and a daily caloric intake of 2,000 calories. The total calories were basically divided into three meals: 10% for breakfast, 45% for lunch, and 45% for dinner. He had the women eat on a new eating schedule and redistribute their total daily calories over a six-month experimental period. Intake 30% of the calories for breakfast, between 7 and 9 am, lunch between 12 and 14 pm, accounting for 50% of the calories, and another snack at 4 pm, providing 20% ??of the whole day's calories. Between the first snack and the next day's breakfast, only unsweetened beverages such as tea and coffee are allowed. The total calories for the whole day are still 2000 calories.
The results showed that without changing the caloric intake, more than 70% of obese women achieved a 15% weight loss. Thirty-seven of the women dropped out of the trial, mostly because the new meal rhythm conflicted with their social environment. Tanguy pointed out that obesity is most common in Mediterranean countries, with about 30% of women and 16% of men suffering from obesity. This is related to the long days and short nights in the local area, and the relatively delayed breakfast and dinner times. The late eating time of dinner is A major cause of obesity. The mechanism is that the vagus nerve excitability of the human body is higher at night than during the day. Vagus nerve excitation can promote the secretion of a large amount of insulin. The excess calories are synthesized into a large amount of fat under the action of insulin, thus making people gain weight. Tang Ji concluded that scientific adjustment of meal time is more helpful for weight loss than strict dieting; if a person mainly consumes the required calories in the morning, the weight loss effect will be more obvious, and this method of weight loss will not lead to to any side effects. But he acknowledged that changing normal eating times had certain limitations, chief among them “the inability to entertain guests, which is the opposite of social sociability.
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Strange: Why don’t you lose weight after dieting?
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Time: March 16, 2006
The latest research shows: Comparison of 500 calories from eating only one meal a day and 1,000 calories accumulated from eating three meals a day At this time, the degree and speed of weight loss are exactly the same. Dieters can eat well within the range of 1,000 calories without suffering from hunger.
Experts point out: In the first 1 to 2 weeks of dieting, The weight will drop rapidly, but as the human body adjusts its function, the body will respond to the energy shortage caused by dieting: reducing the cell metabolic rate to reduce energy consumption. Many dieters "crazy" dieting will reduce the cell metabolic rate and reduce energy consumption. Consumption is reduced. Later, even if you only eat a little bit every day, you will not be able to lose weight, because the metabolic rate has become very slow at this time, and the body fat cannot be burned quickly and effectively. To lose weight, you must rely on rapid and effective methods. Metabolic rate can burn excess fat in the body. Therefore, for those who are on a diet to lose weight, scholars advocate that the daily food calories should not be less than 1,000 calories. The purpose is to avoid the growth of new fat and maintain a rapid and effective metabolic rate to burn off old fat. If you do aerobic exercise (continuous exercise) more than three times a week during a diet, you can effectively maintain a rapid metabolic rate and your weight will definitely continue to decline.
People who lose weight through dieting may wish to learn from this. With this weight loss method, you don’t have to starve but you can regain your slim figure, why not?
Metabolism Slimming Method Weight Loss Essentials
We have all wondered why our best friend can eat Dropping a whole box of ice cream without gaining any weight, but our butt feels heavy after just a small teaspoon? In fact, the answer is simple, this is because the metabolism rate in the body is different between people. p>
Metabolism is the little engine in our body. It burns calories for our body every day and keeps all parts of the body running normally. Due to genetic reasons, some women burn fat faster than others. However, age, weight, diet and exercise habits are also factors that cannot be ignored.
As you age, the metabolic rate in your body will decrease. Generally speaking, from the age of 25 to During the ten years when you are 35 years old, if you do not do additional exercise, your body will consume 100 calories less per day, but even so, we can still tap into our metabolic potential. Experts provide us with ways to maintain or even accelerate the metabolic rate in our body. , allowing you to lose more weight easily.
Maybe you are wondering: Why should you keep eating if you want to lose weight? This does sound contradictory, but in fact, 5-6 meals a day. Compared with eating three small meals a day and three large meals a day, the metabolic rate is 24 to 7. And doing so will prevent you from overeating after a long period of starvation. Do not wait more than 4 hours between meals, and make sure every meal contains protein to increase your metabolic rate. For example, you eat crude fiber cereals and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; eat a plate of green vegetable salad with an appropriate amount of chicken or fish for lunch; and add a snack at 3-4 o'clock in the afternoon, such as a stick Banana and a piece of low-fat cheese; dinner should be as light and simple as possible, eat less, you can consider vegetables mixed with 120-180 grams of chicken, fish, or other types of lean meat to increase the protein content; if you go to bed late, you can also arrange A late night snack.
Eating an ultra-low-calorie diet can do more harm than good
Our bodies have been "programmed" with caloric requirements to maintain our basic metabolism and daily weight. If you suddenly cut 1,000 calories from your diet, your "resting metabolic rate", which is the number of calories your body needs to maintain normal breathing, heartbeat and other basic physiological functions, will automatically decrease because your body will mistakenly Think you are starving and need balance. Not only will you not be able to consume more calories, but it will also affect the normal operation of your body's functions.
So, how many calories should you consume? It depends on how active we are. Multiply your current weight by 11 to get the number of calories you need.
For example, if you weigh 55 kg, your daily caloric requirement is approximately 1320 calories. Even if you are less than 1.6 meters tall, your daily caloric intake must not be less than 1,200 calories. Survey results show that consuming less than 1,200 calories per day can reduce resting metabolic rate by up to 45%.
Enter your weight and you will immediately know how much basic nutrients you need on a bodybuilding day
Breakfast is the most important meal of the day for metabolism and weight loss plan. . Surveys show that people who eat breakfast lose weight more easily than those who fast. When we are asleep, the metabolic rate in the body slows down, and when we start to eat again, the metabolic rate speeds up as it recovers. Therefore, if you miss breakfast, your body will have to wait until lunch to start burning calories and speed up metabolism, which is undoubtedly very detrimental to weight loss. Therefore, the smart way is to eat a 300-400 calorie breakfast early in the morning to restore the metabolic rate in advance.
Eat a lot of high-fiber carbohydrates for breakfast
In a comparative experiment between high-fat and high-fiber carbohydrate breakfasts, the University of Sydney in Australia found that people who eat more fat will eat more. Produce hunger quickly. Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods, so they won't be converted into blood sugar as quickly, so your hunger will come on relatively slowly. Researchers recommend that the best nutritious breakfast is a cereal breakfast rich in crude fiber plus a cup of low-fat milk; whole-wheat bread spread with low-fat cheese and served with bananas or other berries; high-protein vegetable rolled whole-wheat bread, etc., which are both nutritious and healthy.
Refined carbohydrate foods, such as white bread and potatoes, will produce a large amount of insulin, promote fat storage, and may reduce metabolism. Experts recommend that we eat carbohydrate foods containing crude fiber: " It is very important to maintain the intake of carbohydrate foods and choose more vegetables, fruits and whole grain foods, because these foods will produce relatively less insulin. ”
Various types of food calorie table
p>Surveys show that consuming enough protein can increase the metabolic rate, allowing us to consume 150-200 more calories per day. The main component of protein is amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and break down in the human body. Therefore, you need to consume more energy to digest and absorb it.
Of course, this does not mean that we have to rely solely on a high-protein diet. It is enough to ensure that 10%-35% of the daily calories required come from protein. In other words, if you eat 1,800 calories of food, 360-630 calories should be protein-rich foods, such as fish, chicken, low-fat cheese, yogurt, and beans.
You might as well try high-intensity interval training to increase your metabolism faster.
Research results show that people who perform interval exercise twice a week can lose twice as much weight as people who only do cardio training regularly. You can easily incorporate interval training into your daily routine by inserting a 30-second sprint into your every 5-minute jog, or adding a 1-minute incline walk into your monotonous workout. . Since your body is in intense exercise, you can burn more calories. You can also adapt your daily exercises into 40-minute cross-training sessions. An ideal training plan would include two 20-40 minute interval workouts and two 20-40 minute cross-training sessions a week.
Activity Calorie Burn Test
Add a pinch of chili powder to the soup you make for lunch or dinner
The capsaicin mixed in peppers and cayenne peppers can temporarily stimulate body, causing the body to release more hormones, such as adrenaline, etc., thereby speeding up metabolism and improving the ability to burn calories. People who love chili peppers usually have a lower appetite because eating spicy food tends to make people feel full.
Experts believe that strength training is the best way to speed up your resting metabolic rate.
As age increases, the body's metabolic rate decreases, but strength training can restore the metabolic rate to its previous state. 0.5kg of muscle consumes 9 times more calories than the same amount of fat. A woman weighing 60 kilograms consumes more calories in her muscles than a woman of the same height, weighing 60 kilograms, who is sedentary and does not exercise.
Regular strength training will increase your metabolic rate from 6.8% to 7.8%. This means that if you weigh 55 kilograms, even if you are watching TV, even if you are doing nothing, you will burn about 100 extra calories every day.
Ideal heart rate for aerobic exercise
Do you think you don’t have time to go to the gym? In fact, you only need to do 15 minutes of weightlifting exercises twice a week to get good results. Strength training can also provide a short-term boost to your metabolic rate. When a woman lifts weights, her body's metabolic rate is greatly increased and she can burn 100 more calories.
Before the monthly "old friend" arrives, your mood fluctuates, your face becomes swollen, and you even curl up on the sofa, feeling uncomfortable all over your body. According to a recent study from Adelaide University in Australia, if you exercise in the two weeks before your period, you will easily lose more weight. Lean Redman, who participated in the survey, said: "From two weeks after ovulation to two days before menstruation, women will consume 30% more fat during this period." The reason is due to the regeneration of the hormone estrogen and The secretion of progesterone reaches its highest level at this time, and they encourage the body to convert fat into energy. If you exercise during this time, you will consume more fat.
Drink more low-fat dairy products
Women who consume milk, yogurt and cheese 3-4 times a day lose more weight than those who do not consume any dairy products At least 70% fat. The reason is the calcium contained in dairy products. Women who drink dairy products three times a day and take in 1,200 mg of calcium will maximize their body's energy consumption, which is helpful for health and weight loss.
Lack of sleep can lead to metabolic disorders
People who sleep for 4 hours or less every night will have more difficulty processing carbohydrates.
The method to improve sleep quality is simple. Planning our training times early in the day and exercising within 2-3 hours before going to bed can help keep sleep on track. At the same time, taking a hot bath before going to bed is also beneficial. Surveys show that people who have soaked in warm water will fall asleep more easily.
The top ten ways to lose weight recommended by experts
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Source: Dahe.com Time: 2005.12.30
The following 10 methods are regarded by experts as the best ways to lose weight. Based on an average daily intake of 2,000 calories.
1. Reduce caloric intake
Nutritionists believe that no matter what you control - protein, carbohydrates or fat, what ultimately reduces is caloric intake. If a person consumes 800 fewer calories per day, he or she can lose 10 pounds in six weeks; if he or she consumes 500 fewer calories per day, he or she can lose 10 pounds in two and a half months. But be careful not to lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person must consume at least 1,200 kcal of calories per day. If too little calories are supplied to the body, muscle will be lost. Muscles are the key for the human body to consume calories and promote metabolism.
2. Eat less fatty foods
Experts point out that every 1 gram of fat contains 9 kilocalories. Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal. Therefore, if you want to lose weight, you don’t have to eat less. You can replace the daily fat-containing foods (such as butter) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat a day, you can Lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrates, you will gain weight.
3. Reduce food intake.
If you want to lose weight, you don’t have to give up your favorite foods. The important thing is to control them. If you like a certain food and eat a lot, you should pay attention to reducing the portion each time, not 4 times a week. Instead of eating 200 grams of meat each time, eat 100 grams each time. In this way, you can consume 1,200 fewer calories and lose 1 pound of weight in about 7 and a half months.
It is recommended that dieters place a scale in the kitchen and post a warning sign to remind themselves of the weight of food intake.
4. Eat more liquid food
Usually, the preparation of liquid food is very convenient. If you only consume liquid food or drinks for one meal a day, you can lose 10 pounds in 8 months. Liquid food should be varied to avoid nutritional deficiencies. Under the guidance of a doctor, you can even eat two liquid meals a day. This can result in a weight loss of 10 pounds in 5 weeks. But make sure the liquid food you choose can provide the nutrients and protein your body needs, and ensure three meals a day.
5. Lose weight
If you insist on walking 5 kilometers 5 days a week, once a day, within 45 minutes each time, you can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, your weight will drop faster. Maybe someone will say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite. Therefore, before or after walking, you can eat some low-fat foods or fresh fruits, and drink more water to replenish the body water lost due to sweating.
6. Fixed exercise
Performing fixed exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle, and make you energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can lose 10 pounds in 4 months Swimming, 4 hours a week, can reduce 10 pounds in 4 months; Cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can reduce 10 pounds in 5 months. If you have not done regular exercise before, you should do less at the beginning to prevent harm to your body. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.
7. Strength training
Strength training can strengthen muscles. The more muscle you have, the faster your metabolism will be. A 45-minute weightlifting session three times a week can help you lose 10 pounds in 10 months. To avoid injury, ask a trainer to help choose the appropriate weight and develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility, and the weight and frequency of weightlifting can be gradually increased.
8. Reduce caloric intake and combine it with walking
Replacing Coca-Cola with soda water can reduce the daily intake of 150 kcal. If you add 5 kilometers of 45-minute walks 5 times a week, you can lose 10 pounds in 3 months. If you lower the calories even more and still keep walking, you can lose 10 pounds in 7 weeks.
9. Reduce fat intake and combine weight lifting
This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. Eat 20 grams less fat every day and lift weights for 20 minutes, three times a week, and you can lose 10 pounds in three and a half months.
10. The best choice
Based on the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake and strengthen exercise. and strength training. As long as you have confidence and persevere in doing it, you will be able to lose weight, strengthen muscles, and promote cardiovascular health and body metabolism. Reduce your calorie intake by 100 kcal every day, walk 3 kilometers three times a week for 30 minutes each time, and do weight lifting twice a week for 40 minutes each time. This combination can result in a weight loss of 10 pounds in 5 months. If you combine the three methods at the beginning, you may not be comfortable with it, so you might as well try to increase it gradually. For example, add it one method at a time. Be patient and don't rush.
Experts point out that women should ideally lose 1-0.5 pounds per week, while men should lose 1-2 pounds per week
Seven tips for accelerating fat burning
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Source: Xinmin Evening News Time: 2005.11. 24
Girls’ body curves, here referred to as body lines, are a subject that can never be fully explained, almost a mysterious mystery. To maintain a slim figure, you cannot simply rely on dieting. This requires some skills and a little cleverness.
In order to make it easier for girls to search according to the pictures, we have summarized the information at home and abroad into a "numerical science", hoping that it will not frighten the emotional girls.
7 ways to burn fat quickly
1. Arrange your snack time before meals
Eat a low-protein snack 90 minutes before exercise , can make exercises last longer and more intense than usual, burning more calories. This 90-minute scale is a key. If the eating time is too close to the exercise time, blood will rush into the stomach and the exercise effect will be weakened.
2. Breathe through your nose
When exercising, inhale and exhale through your nose, not your mouth, to stabilize your heart rate, increase endurance, and burn more Calories. However, you may feel uncomfortable at first, so don't be discouraged - it will take 6 to 8 practice sessions to achieve this.
3. Do cardiovascular-stimulating exercises lastly
Strength training should be done before cardiovascular-stimulating exercises. Why? It takes about 15-20 minutes for the body to warm up and start burning fat, so for a 30-minute cycling session, the only real fat-burning is the final 10-15 minutes of training. If you do some weight lifting initially, your body will have warmed up by the time you start cycling and will be able to burn fat throughout the cycle.
4. Pay attention to variety
If you do the same exercises every time you go to the fitness center, your body will quickly adapt, and eventually many calories in the body will stop burning. So if you choose to jog one day, try cycling or swimming the next day; do weight-bearing exercises for your shoulders one day, and start with leg lifts the next time. Most importantly, stay active!
5. Don’t be lazy
The armrests of fitness equipment are used to help maintain balance, not for support. Relying on the armrests of an exercise machine will inhibit your body from receiving adequate oxygen, thereby slowing down the fat-burning process. Don't be lazy!
6. Maintain training intervals
The best way to burn fat is to do exercises as intense as possible and maintain them for as long as possible. However, if you're just starting out, interval training will be your stepping stone. Practice on the exercise bike at 7 miles per hour for 2 minutes, then 5 miles per hour for 2 minutes, then back to 7 miles per hour (and so on) for 20 to 45 minutes to lose weight. Lose a few pounds and improve your endurance.
7. Add some light weights
It’s a fact: the more muscle you have, the more calories you burn. Therefore, if you don’t have time to do weight-bearing exercises and cardio-stimulating exercises, it is recommended to do biceps curling exercises with a 1kg weight while walking quickly or going upstairs. This will tighten your muscles and burn more fat.
Introduction to the ideal weight control plan
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Source: 39 Health Community Time: 2005.11.1
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