Girls lose weight every day talking about the really thin down a few? Simply dieting will not let you thin, only to maintain a balanced diet to control the diet, then with a reasonable exercise in order to quickly and effectively lose weight Oh!
1 diet rules
Do eat three meals a day
The most important prerequisite for preventing obesity by diet is to take in the necessary calories (food intake) daily. "Take three meals a day in weight loss" is an indispensable part of the sculpture and the ideal stature. Need to take in calories to not let the basal metabolic rate down as a guideline.The so-called basal metabolic rate, is the heartbeat, breathing, to maintain body temperature and other life-saving heat required minimum .In other words, is waiting for nothing The amount of calories you consume when you do not do it. The basal metabolic rate varies with age and weight.
So, why daily intake of calories can not be lower than the basal metabolic rate?
Unable to get the body of calories, will fall into a state of hunger, the amount of muscle will be reduced, the basic metabolism will follow the decline.
So once back to the previous diet, it is easy to get fat.
3 rules of life
1. engaged in muscle training
From the thigh, back, buttocks and other large muscles practice
To build a body with a high basal metabolic rate, and then to achieve the ideal body shape, it is important to increase the amount of muscle while losing weight. To increase the muscle, you must train your 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 or 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 muscles not only allow us to get the ideal body, but also improve physical strength, people are not tired, strong posture will be better body will improve performance during exercise, but also to prevent sports injuries, a lot of benefits. In addition, muscle training There are also skin-beautifying effects, which are due to the fact that in muscle training, the damaged body will increase the secretion of growth hormone in order to repair itself.
2. Replenish water indeed
Water shortage is the enemy of weight loss! Can also cause constipation
Water intake is very important for the weight loss process to proceed smoothly, and in the RIZAP weight loss course, students are advised to add water.
Specifically, what is the relationship between water and weight loss?
Approximately 60% of human body is water. Water is used to digest and absorb old waste materials. When the water is low, the blood circulation will deteriorate, nutrition and oxygen can not be sent to every corner of the body. Cause is not conducive to burning fat The situation. To make metabolism, water is very important.
In addition, the stool becomes harder when water is low, causing constipation, which is also a major barrier to weight loss.
So, how much water should I drink? For women, only 2 liters of water a day and 3 liters of men a day, because the water intake from food is about 1 liter on average every day, which is reduced by weight loss The amount of diet, drink it back up.
However, caffeine has a diuretic effect, should avoid excessive intake of water intake timing is also important, not at one breath a lot of cattle drink, but standing kettle, a small amount of multiple replenishment.
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 have 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 is the activity mode during the day and the rest mode at night The internal organs work hard during the day, so even eating a good amount of food will not cause a burden and can be digested smoothly. The body has entered a rest mode, will cause a burden on the internal organs.
In addition, the brain and viscera each have their own physiological clock, the brain clock will be reset due to light, visceral clock have to eat breakfast in weight loss among people, do not eat breakfast should be a lot, should be changed to Good breakfast to reset physiological clock, practice three meals a day.
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