In this high-level number of white-collar workers live an era of wages, may wish to make themselves thinner more accurate and more efficient!
Target: I want to wear a one-yard dress!
Advice: Stick to diet
Strict control of calorie intake makes it easier for you to lose fat and weight.Statistics show that people who rely on exercise to lose weight on diet alone lose only about 2% of their body weight in six months or even up to a year.
We can use a simple data analysis to analyze: If you want to lose 1 kg of body weight per week, you need to consume 7000 calories, which means you need to reduce daily intake or consume 500 calories, which means you eat three biscuits every day And 2 buns, or you have to insist on riding a bicycle a day to achieve the goal for the busy white-collar women, which method is easier to do, in fact, at a glance.
So, would you like to put on your new skirt in front of him? Starting tomorrow, replace wholemeal (200 calories) with black coffee (5 calories) and say goodbye to the ice cream Cup of 200 calories) and tomato-flavored chips (160 calories), you can achieve the dream of losing weight a week, reducing your clothes size, and remember that you can also reduce your body weight by 5% % About the possibility of suffering from diabetes.
Tips: diet to do ...
• Stick to vegetarian-based recipes with daily meals featuring fruits, vegetables, whole grains, soy products and nuts, and olive oil recommended.
Reducing processed foods that contain lots of salt, sugar and unhealthy fats, such as instant meats, cooked foods, snacks, biscuits and bread, are not good for your weight loss plans.
Choose low-fat or fat-free foods such as skim milk, low-fat cheese and whole-wheat bread can be your fast weight loss partners.
Target: I want to lower the body fat rate, thinner and healthier!
Advice: Keep exercising
Diet to lose weight may make your weight lighter in a short time, but a strict weight-loss diet menu also reduces your basal metabolic rate during rest and your muscle content.This means that once you no longer diet, it is There may be a rebound, or even more fat.
Therefore, reducing fat content, muscle training, is the key to healthy and effective weight-loss.
And to achieve the goal of shaping a better body curve and reducing body fat percentage, you need:
① adhere to aerobic exercise, which is a panacea to reduce body fat rate, adhere to 3 to 5 times a week for more than 30 minutes of aerobic exercise, can express fat burning.
② strength training exercises muscle, aerobic exercise alone to reduce fat is still not enough, to maintain a moderate strength exercise twice a week, one exercise lower extremities, the other exercise upper limbs, you can exercise aerobic and power programs carried out the next day.
③ With a reasonable diet to maintain protein, carbohydrate and fat intake balance.Compared with the intake of carbohydrates is more perfect, the proportion of each 40% protein, and intake of fat accounted for 20% of the proportion of such a diet The structure protects the heat required for exercise while maintaining the level of metabolism.
Target: I want to be energetic, full of light energy!
Recommendation: reasonable diet
You should make reasonable arrangements for your diet and meal time.Lighting meals can control your appetite, while maintaining the balance of glycemic index, because the sudden changes in blood glucose is one of the important causes of fatigue.In addition, Reasonable diet can also regulate hormone index, such as dopamine, adrenaline and other hormones can keep your spirit in a state of excitement and pleasure.
So, when you feel exhausted, it is recommended to eat 5 to 6 meals every 3 hours or every 3 hours; increase 2 to 3 times outside the dinner meal, such meals should be intake of protein, Healthy fats and carbohydrates, each calorie diet is recommended to control the 200 calories or so.
Breakfast: a glass of milk, half an egg, two soda crackers or whole wheat bread, mixed with vegetables. Mixing vegetables can add vitamin B to your body to promote digestion.
Snacks: Sugar-free yogurt, soda crackers, cucumbers or tomatoes.
Lunch: 2 or so of miscellaneous grains rice, steamed, boiled, stew-based dishes. Cooking oil is also a lot, and fried, fried and other cooking methods close to the diet is not conducive to diet.
Lunch snacks: oat yogurt, buckwheat tea, 200 ~ 400 grams of fruit.Do not eat a lot of fruit because of diet, or it may cause diabetes.
Dinner: Porridge, a buns or buns steamed bread, sweet potato, yam, mixed vegetables.What sweet and yam so low in calories at the same time can bring fullness food can be your 'happy dinner'.
Dinner dinner: If you work overtime, you can eat an egg white, two biscuits.If not, then try not to eat snacks, drink a cup of 'slimming tea' (such as lotus leaf tea) or barley water.
Target: seeing sudden death news of overtime worry, I want to reduce weight to prevent heart disease!
Advice: Keep exercising
According to a foreign medical institutions for up to 8 years of research shows that the micro-fat crowd more vulnerable to cardiovascular disease.Studies show that not only adhere to exercise can lose weight, but also ease the physical and psychological stress, lower cholesterol and optimize blood circulation, which The three elements are the key to reducing the risk of heart disease.
Compared with diet, to be thin and healthy, in order to stay away from heart disease, or get up, you at least need to do:
① Once a week for 150 minutes of aerobic exercise: running or cycling exercise intensity can be gradually increased as you increase the level of strength, but we must avoid over exertion, otherwise it would be counterproductive.
② twice a week for 20 minutes of strength training: weightlifting equipment or dumbbell strength training can make your heart pump blood more powerful and maintain heart health.
③ no time to train specifically? Walking can also be regarded as aerobic exercise, you can use the pedometer, you can also download a smart meter on the step-by-step software walking 10,000 steps or 5 kilometers a day, while walking carrying Package is a strength training.If you live in high-rise, do not take the elevator, because upstairs has both the effect of exercise.
④ do not always sit sedentary easily lead to poor metabolism, increase the risk of heart disease, it is recommended to stand up and move around every hour to do some simple 'small gymnastics' if it is too busy, you should consider standing Work for a short while, or walk around with a phone call.
Pseudo-science diet
In order to put on the bikini, you may have tried or intend to try the following things, they seem to be good for weight loss, but there are pseudo-scientific suspicion!
1, letter all speed into law
'21 days give you Qiaotun ',' two weeks into a supermodel legs', it is a pity that such 'quick method' does not fly.
When you quickly lose fat, the body will automatically open the protection system to prevent fat loss, it will reduce the basal metabolism, so you consume less.So when a fast weight loss after the end of the period, even eating a small amount of food is difficult to maintain The original weight.
It may be true, but it gives you an inviting time to underestimate the hard work of losing weight, and anyone who advocates quick and effective solutions should not be gullible. Please extend the cycle to 90 days or longer.
2, pure vegetable juice to beat big fat meat
Fresh fruits and vegetables really contribute to weight-loss, but to rely on fruit juice can lose weight is not scientifically based.On the contrary, long-term consumption of vegetable juice is harmful to health.
Look at those who delight to share their own juice to reduce weight effect of small partners, who is not strictly control the normal intake of it? So weight loss is not only the fruits and vegetables fruits, but a comprehensive diet control credit.
3, by resting Plank practice vest line
The key part of the bikini body is the waist, many females scramble the vest line in the summer. Plank (plate support) The recent fire to not, we are desperate to refresh their support time.
However, if you only rely on static support abdominal training, you are afraid to be disappointed. Abdominal muscle is composed of rectus abdominis, abdominal transverse muscle, abdominal oblique, abdominal oblique and other muscle composition, simple brush time Plank exercise Mainly abdominal transverse muscle, this piece of muscle for the entire abdomen line sculpture effect is not great.
The development of rectus abdominis and external oblique muscle is to create a vest line of focus, but Plank deformation a lot, with its challenge support time, it is better to practice its deformation action.
4, where to lose weight where thin
Although you've heard countless 'partial weight loss' slips in slimming ads, the beauty of 'where and where to hit' is almost non-existent.
Adipocyte growth and decline are systemic, you need to use aerobic exercise to reduce the body's total fat in the process, for the thin parts of the area to do strength training, so that the site is tight, in shape looks' Thinner ', so as to achieve the effect of' local weight loss', which is called 'local thin and fast'.
Similarly, 'not lose weight chest' is also a comforting words, body fat, chest fat will follow.
Give Welfare: Come and see how you should lose weight?
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