Simple diet will not let you thin, only to maintain nutritional balance in the case of control diet, and then with a reasonable exercise in order to quickly and effectively lose weight success Oh!
1 dietary rule
Do not eat three meals a day
Rely on diet to prevent getting fat, the biggest premise is that every day really intake of the necessary calories (diet). "Weight loss also have to eat three meals a day," is a sculpture, the ideal figure process indispensable. The need for intake of calories, so as not to let the basal metabolic rate decreased as the criteria for the so-called basal metabolic rate, is the heartbeat, breathing, to maintain body temperature and other life to maintain the minimum calorie. In other words, is quietly what The basal metabolic rate varies with age and weight.
So, why the daily intake of calories can not be lower than the basal metabolic rate?
Can not get the body of calories, will fall into a hungry state, muscle volume will be reduced, basal metabolism will follow the decline.
So once the return to the previous eating habits, it is easy to get fat.
Three meals a day to take good, because less rice and other staple food, you have to pick up calories from the side dishes.
3 life rules
1. engage in muscle training
From the thigh, back, buttocks and other large muscle training
To create a high metabolic rate of the body, and then achieve the ideal body size, weight loss in the same time to increase the amount of muscle is very important to increase the muscle, you must train the muscles.
Muscle volume in the 20s reached its peak, with age gradually decreased.If you do not pay attention to exercise, unknowingly, the amount of muscle will fall, as the basis of low metabolic rate, easy to gain weight physique.So each week Should be arranged 2 to 3 times muscle training.
In order to make the body move, the human body has a total of about 400 muscles, if you want to effectively train, we must first start from the thigh, back, buttocks and other large muscle training. Large muscles in the activity, will be relatively consumed More calories.About two-thirds of the human body muscles are concentrated in the lower body, the following half-length training is also a method.
Long muscle not only allows us to get the ideal body, but also improve physical strength, people are not easy to fatigue, the trunk strong posture will become good, will enhance the performance of the movement, but also to prevent sports injuries, the benefits of many. But also in the muscle training, the damaged body in order to self-repair, will increase the growth hormone secretion.
2. really add water
Lack of water is the enemy of weight loss! Also cause constipation
In order to make the weight loss process proceed smoothly, moisture intake is very important, and in the RIZAP weight loss course, students are advised to add water.
Specifically, what is the relationship between moisture and weight loss?
About 60% of the body's body is water, and the water is used to digest and absorb the old waste material, and when the water is low, the blood circulation is deteriorated and nutrition and oxygen can not be sent to every corner of the body. To make metabolism smooth, moisture is very important.
In addition, the lack of water when the stool will become hard, is the cause of constipation. Constipation is also a major obstacle in the process of weight loss.
So, how much water is enough to drink? If the target is only taken with water intake, the female is 2 liters per day and 3 liters per day for men. This is because the average amount of water obtained from food is about 1 liter per day and is reduced by weight loss Of the amount of food, with water to fill back.
However, caffeine has a diuretic effect, should avoid excessive intake.
3. Reset the physiological clock
Take a bath in the sun every morning and have a good breakfast
The morning will wake up, noon stomach will be hungry, night will want to sleep? These are caused by the physiological clock .Body clock is the body's original rhythm, the cycle is 25 hours a day only 24 hours, it will produce 1 hour time difference To say what corrects this time difference is morning, in fact, every morning as long as bathed in the sun, the physiological clock will be reset, the body will start normal activities with the rhythm of the day.
Physiological clock and weight loss are also related to get up and bedtime, irregular meal time, the physiological clock can not be reset, the body's chaos, followed by metabolic decline, so it becomes easy to gain weight.
The body during the day is the mode of activity, to the rest of the night is the rest mode. Offal work in the daytime work, so even if you eat a lot of weight of food will not cause a burden, can be successfully digested. Do not eat at bedtime, The body has entered the rest mode, will cause a burden on the internal organs.
In addition, the brain and internal organs have their own physiological clock, the brain clock will be reset due to light, the internal organs of the clock have to rely on breakfast. Among the weight loss among the people, do not eat breakfast should be a lot, should be changed to Good breakfast to reset the physiological clock, practice three meals a day.
