The summer guide came, how to lose weight?
Into the hot summer, a lot of fat paper will feel uncomfortable because of the weather, a fat will always sweat, do not want to move, just like lying in the gun, then in the summer season of flowers Do you really like to be at home? Xiao Bian shares with you the proper weight loss method in summer:
First, how to eat to lose weight
What can not eat
Do not eat high-fat, high-calorie foods. Common in daily life are: fried foods, pickled foods, biscuit chocolate foods, soft drinks, cola foods, barbecue foods, and so on.
2. What to eat to lose weight
Eat more fruits and vegetables, supplement dietary fiber, provide the body with the necessary balanced nutrition, control the calories! In addition to remember to drink plenty of water, do not eat breakfast!
Green vegetables can be picked according to your favorite, but the practice is limited to boiled, cold dishes and other light, avoid fried!
Foods with low calorie content of cellulose: celery, cucumber, cabbage, spinach, cauliflower, tomatoes, etc.
Weight loss fruits: apples, lemons, bananas, pineapples, strawberries, kiwis, grapefruits, etc.
How much to eat
How much to lose weight to eat more appropriate? This problem should be based on the degree of personal obesity:
Mild obesity: It mainly controls the amount of carbohydrates that can be absorbed in food and reduces the intake of heat energy.
Moderate obesity: The diet must be strictly controlled, and the daily required heat energy should be calculated according to the standard body weight and activity conditions.
Severe Obesity: These patients should be treated with a low-calorie diet. The total caloric power per day is controlled between 1674 and 2511 kJ (400 to 600 kcal). If not, use starvation therapy or intermittent hunger therapy. At the beginning of starvation therapy, they were fasted for 7 to 14 consecutive days. They only gave water, vitamins and essential inorganic salts and trace elements. The patient often experiences hunger after 1 to 2 days, followed by mild ketoemia, hypotension, fatigue, weakness, etc., and must be fasted or eaten under guarded conditions.
At the start of the fasting period, body weight decreased rapidly and fell to more than 500 grams per day. Then you can continue to use low heat or intermittent hunger therapy to consolidate. Intermittent starvation therapy was also used initially, that is, during the course of using a low-calorie diet, there was an intermittent hungry for 2 days per week. After using this method for 14 days, the body weight can be reduced by about 7300 grams. However, many scholars are opposed to hunger therapy and believe that in the short term weight loss will lead to the loss of protein in the body, prone to ketoacidosis, low blood pressure, impatience, vomiting, nausea, nervousness and other symptoms. Therefore, we should weigh the pros and cons, vary from person to person, and choose carefully.
Second, how to exercise faster to lose weight
1. Which sports to lose weight fast
Aerobic weight loss exercises, ball games, jogging, swimming, yoga, skipping, etc., all can quickly burn fat. You can also choose different ways of exercising to lose weight according to your body's body fat.
Weight loss exercise calorie statistics:
Swimming: Heat 175 calories per half hour. It is a body-coordinated movement. Swimming is good for enhancing cardiopulmonary function, exercising flexibility and strength. It is also beneficial to the recovery of health of the patients. Women’s recovery after birth has been a good exercise for the elderly and those who are physically weak.
Jogging: Three hundred calories are consumed every half hour. Good for heart and lung and blood circulation. The longer the journey, the greater the calories burned.
Jump rope: 400 calories per half hour. This is a body-building exercise. It is of great help to various organs, coordination, posture, and weight loss.
Table tennis: consumes 180 calories per half hour. It is a whole body exercise that is good for the heart and lungs. It can exercise the movement and coordination of the center of gravity.
2. How long does exercise take effect?
Each person's physical fitness is different, the choice of exercise type is also different, of course, there are differences in weight loss, such as running, adhere to 30 minutes a day, you only need about 15 days you can see the obvious results.
Third, how to combine exercise and diet
Exercise can consume fat, but how to consume fat without taking too much fat, so that the diet with a balanced exercise, the best advice:
1. Reasonably arrange three meals. Breakfast only eat high-fiber cereal, low-fat milk, not only can help defecation, but also very nutritious, as for meat, seafood is left to Chinese food, dinner can eat light, vegetables to account for most, you can usually drink more natural Herbal tea detoxifies oil and prevents excessive fat intake.
2. Stand for half an hour after a meal. In fact, the biggest reason for a woman’s fatness is negligence. Due to her busy work and study, she has no time to rationally allocate her life and arrange her daily diet. Standing for at least half an hour after a meal can save the trouble of fat deposition on the tummy and eliminate the need to make up for it afterwards.
3. Fasting 5 hours before bedtime. One of the key to losing weight is to eat before going to bed. The body does not need exercise during sleep. All the foods eaten are absorbed by the body and become fat. If you can’t stand the hungry, you can only eat a small amount of boiled vegetables or fruits.
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