As the so-called 'three-point training, seven-point eating', so don't say 'marathon line', 'merk line' high-grade self-beauty artifact, even if you want to successfully lose meat, will not eat, your sweat is destined All whitewashed, and in the end it was only tears.
If you exercise, you will be able to eat more comfortably than before
If you exercise just to keep fit and feel happy, then I will not stop you. I will also send you a great bar. If you really want to shake the meat, then you must keep your mouth shut. Minimum requirements, before How to eat, how to eat now.
Many people start to exercise very consciously and eat too much more than before. First, they relax psychologically. They always think that 'I have exercised, I can't treat myself badly'. In addition, my metabolism is fast after exercise and my appetite is big. It's normal to open. If you want to throw meat faster, reduce the total calorie intake per day to 80%. It's simple. Every meal eats eight full, plus a certain amount of exercise to achieve a negative balance of calories. This will allow a steady decrease in body weight and a weight loss of at least 2 to 3 kg per month.
Only eat white rice flour
Instead of making you lose weight like a lot of people, you start with a staple, you can't wait for a grain of rice to lose weight, you lose weight, and you end up with overeating. The staple food must be eaten, otherwise you will really be silly. Kang Jie does not lie to you, because our brain needs carbohydrates for energy. But the staple food should be thinned, white rice, noodles, steamed buns can be touched with less touch, eat up to one meal a day, fist size is enough. The other two The staple food of Dundon was replaced by whole wheat bread, rice, potatoes, and sweet potatoes.
Sports drinks are a must-have item
You see, it's counted by a smart business. Sports drinks aren't really designed for people like me who jog on a treadmill every day or walk around for an hour. The sweat you sweat, plus electrolytes, it's really only Need to drink mineral water to make up for it. You know, the sugar content of sports drinks is not low, usually drinking a bottle of 500ml sports drinks is equivalent to eating 15 ~ 40g of sugar, which can be real Heat, the equivalent of 20 minutes you run white.
Do you think that throwing meat faster? I'm sorry, you missed it!
Hungry to exercise
? If it is yoga, such intensity as jogging is not a big exercise, and it can be done on an empty stomach. At this time, the content of glycogen in the body is relatively low. After exercise, it stimulates the body to mobilize more fat to provide energy. The effect of reducing fat is better. Exercise after a meal. But if you have obvious hunger, don't exercise. If it's a high-intensity exercise, such as high-intensity aerobic interval, strength training, etc., fasting is not recommended, and the body's glycogen is consumed in large quantities. After that, it can easily cause hypoglycemia, such as dizziness, fatigue, palpitation, etc.
Do not eat after exercise
Not only will it not increase the slimming effect, but it will also damage the muscles. After exercise, especially for more than one hour of exercise, it is necessary to provide nutrition and moisture to the body in time, such as oats, bread and other carbohydrates, fruit juices, milk, etc. It will lose a lot of water and electrolytes, and it will also consume large amounts of glycogen. If it is not supplemented in time, muscles damaged and fatigued due to exercise will not be repaired in time. It will lead to muscle loss and damage over time.
Improper selection of sports
Obese people exercise is like a normal sports person who exercises under weight. Therefore, you should pay attention when you begin to participate in exercise. First, you should choose a good exercise program. Generally, you should exercise your whole body with physical strength and endurance as the goal of the whole body dynamic exercise (aerobic exercise) Mainly, such as riding a bicycle, dancing, walking, jogging, going up and down the stairs, climbing, various ball activities and gymnastics, skipping ropes, swimming and walking in the water, etc., in which the load on the knees and feet is not heavy due to cycling and swimming. More suitable for obese people exercise.
To lose weight, it takes a lot of fat, and the consumption of fat requires a lot of oxygen, and long enough to exercise. Therefore, to achieve weight loss, you must choose a longer period of time, and inhale large amounts of oxygen (called aerobic exercise), The best way to lose weight is to walk. This is the best way to consume excess fat in your body. Friends who are going to lose weight should often think of the advice of 'walking better than sitting and sitting as if standing'.
Inappropriate amount of exercise
Whether or not a weight-loss exercise can achieve satisfactory results depends on whether or not the amount of exercise is properly controlled. If the exercise is too small, it cannot consume excess calories, and the weight loss effect is not ideal. Excessive exercise capacity exceeds the burden on the body and can cause excessive exercise. Fatigue, causing adverse reactions affecting health, but also difficult to maintain. In general young people can exercise a larger amount of time can be longer, the maximum heart rate during exercise can be controlled at about 140 beats / min. Frail or mild chronic disease, its The amount of exercise should be limited to (100% exercise time) heart rate is appropriate to about 100-120 times / minute, to achieve faster breathing during exercise, slightly sweating and then insist on exercise for some time is appropriate.
If you feel tired after exercising, but you are in a good mental state, have plenty of energy, sleep well, and have a good appetite, indicating that the exercise is appropriate. If you feel tired after exercising, your limbs are sore and heavy, you are still tired the next morning, and feel dizzy. The whole body is weak, the appetite is not good, and it feels tired of exercise. It means that if you have too much exercise, you need to adjust it in time.
Unable to persevere
The purpose of exercise to lose weight is to increase metabolism and consume excess body fat. During exercise, a large amount of energy is consumed, and the weight loss effect is the strongest immediately. After exercise is stopped, the exuberant body metabolism will continue for a period of time, the so-called 'post-effect'. After-effects are short in duration and generally do not exceed one day. If you exercise for 3 days and then take a rest for 3 days, you may lose your appetite because of the 'post-effects' and eat too much. Your weight loss will be offset and your skills will be lost. .
At the same time, it should also be known that it is difficult to be effective within 45 days of the start of weight-loss exercise, and a slight increase in exercise is also particularly susceptible to fatigue. This is because fat people have more fast fibers in their muscles and glucose is consumed instead of fat when they are actively consumed. Therefore, it is not easy to become thin and feel tired. To strengthen physical exercise must be persevered. If the exercise stops halfway, the fat cell volume will increase again, and the weight will return to the pre-exercise level, and even rebound to more than the original fat.
Not enough time for each exercise
As the saying goes: 'Slow work is a good thing'. Physical training is a 'living job'. You need to work hard for a long time to practice 'slow work'. Some people even participate in weight loss exercises every day, not three. Days of fishing for two days, but they are afraid of being tired. The time for each exercise is very short. For example, every time you exercise a little more than ten minutes, you feel a little tired and rest, so you cannot receive the effect of losing weight. .
Scientific research confirms that within 20 minutes of exercise, the body is relying solely on glucose to supply energy and not to use fat. Only after 20 minutes of exercise, the body begins to use fat to supply energy and begin to consume fat. Therefore, exercise at least 30 times each time. Minutes, It is better to exercise for about 60 minutes a day. If you don't have time to go to work during the day and go to work and buy food and cook after work in the afternoon, then you may wish to develop the habit of taking a walk after meals. You will walk for about 1 hour every day. For weight loss will be greatly beneficial.
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