In fact, weight loss is not difficult, as long as you do some things, it is difficult to think about not being thin.
Limit oil
The most important feature of fats and oils is the concentration of heat. One gram of fat can produce 9 kilocalories, which is more than twice that of carbohydrates and protein. Fats in foods can easily be converted into body fats, while proteins are converted into fats. Consume a certain amount of heat.
Another characteristic of oils and fats is delicious food. As the saying goes: 'There is no coincidence in cooking soup, lard in a spoon', animal fats and vegetable oils can produce special aromas and tastes. The taste of processed foods is inseparable from fat. The sirloin (abdominal 'jaundice') is very tasty with a little processing, and almost any food can be made more delicious by adding fats or cooking with oils. For example, turning rice into fried rice and steaming the fish into deep-fried Fish, boiled potatoes into French fries. Adding fat will not only greatly increase the calories, but also tempts you to eat a bowl or two. A little carelessness is enough to make the fat-reducing plan fly away. Here we must pay particular attention to refined vegetable oil. It's not oily, but also more delicate and delicious. For example, we are familiar with the coffee mate, malted milk. It not only can destroy the great cause of fat loss, but the trans fatty acids can also invade your heart.
Therefore, to reduce fat, of course, to reduce the intake of fat as much as possible, in addition to not eating or eating obvious fat, oil soup, but also to improve the cooking method, try to use steamed, boiled, baked instead of fried, fried, The method of frying prepares food; You can also use hot water to get rid of the oil in the dish and not allow it to enter your mouth. Of course, this is the greatest test of the will, and when you persist, you will pass the first pass. .
Limit mouth
Snacks are nothing more than sugary drinks and processed foods.
Common carbonated beverages, tea drinks, dairy drinks, etc. are common in the market. It is easy for ordinary people to ignore the hidden heat inside. The soda water has a slight bitter taste, which is caused by the dissolved carbonic acid inside, so carbonated drinks will be added more than regular drinks. More sugar to keep the bitter taste hidden. Interested to do a little experiment: Pour a cup of carbonated beverage first, then tighten the cap and shake it vigorously, let the carbon dioxide in the beverage come out, then pour a cup, often two drinks each You will find that the cup after the release of carbon dioxide is significantly sweeter.
Sugar-sweetened beverages are often accompanied by pseudo-health advocacy, such as adding vitamins, low sugars, dairy products, etc. In fact, vitamin supplements can be achieved through ordinary foods or vitamins produced by pharmaceutical companies. The so-called 'low sugar' may only be less than similar drinks. With a bit of sugar, the amount of sugar that is still in the drink is still excessive. The dairy ingredients in dairy drinks are usually very little or even not at all. It is better to drink milk.
Processed snacks are often eaten unconsciously while we watch movies, play games, and chat. These snacks contain a lot of sugar and fat, and because they are more easily absorbed by the body, they are best left as much as possible. If you can't buy or eat less, you can't control yourself. Instead, replace it with healthy food. For example, we can use a slice of white radish instead of potato chips. It's worth noting that fruit also contains a lot of sugar. , So when used as a snack, you can't let it go.
Strengthen strength training
After strength training, muscles increase and fats decrease because of burning. After one month you may find that your weight has not decreased. In fact, you cannot use weight as the standard for weight loss success, but you should use waistline or clothing as the standard. After training for a while, you will find that your waist size has become smaller, and your previous clothes bed has become loose. This is a sign of success in weight loss.
Select aerobic exercise
Aerobic Exercise 1: Swimming
Burning calories: about 800/hour
Swimming is the best way to lose weight because it uses almost all of the body's muscles. In addition, swimming can also produce positive mental emotions because it is a pleasant activity. It is no longer felt in the water. Being tired, it plays a comfortable role. More importantly, swimming is conducive to the health of the heart and lungs.
Aerobic Exercise II: Stepping on a Bicycle
Burning calories: 500-1000/hour
Depending on the speed at which you step on the bicycle pedal, you can consume as much calories as you like, and it is also a very enjoyable outdoor activity.
Aerobic Exercise III: Playing Tennis
Burning calories: 500-1000/hour
A heart-healthy exercise, playing tennis. It will give your arms and legs plenty of exercise in a short period of time. Tennis can also help women who want to lose weight, exercise at least three times a week, Two months can see the obvious slimming effect.
Aerobic Exercise IV: Jump Rope
Calories burned: 440 cards/half an hour
Jump rope is also a good aerobic exercise to burn fat. Jump rope can consume 440 calories for 30 minutes. To lose 1 kilogram of fat to consume 7,200 calories to calculate, skip less than 5 hours to lose 1 pound of fat. meat.
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