It's not you who lose skin. You think about it. It's unclear where to go wrong. Today Xiaobian came to tell everyone about specific issues.
In fact, all the pain of losing weight is because you treat it as a task, not enjoy it. When you turn a healthy exercise diet into a lifestyle, those little sense of achievement will be like the sun, make you once moist. Warm up inside.
Healthy way to lose weight
Dietary aspects
1, breakfast to eat
Do not eat breakfast does not help lose weight, do not eat will reduce the overall metabolism, and cause appetite, which can easily lead to overeating to make up for this meal.
2, eat less meals
As long as the total calorie intake is controlled, eating fewer meals is the best way to reduce calorie intake. It can control blood sugar levels and reduce hunger.
3, get rid of high-calorie drinks
To lose weight quickly, the easiest way to lose weight is to eliminate heat from your drinks and get rid of all high-calorie drinks such as fruit juices and sodas. This is one of the best options for reducing calorie intake.
Sports
1, add some strength exercises
For fat loss, struggling to jump aerobic dance for one hour, the effect of reducing fat is less than half-hour weight training. This is because the metabolic rate of muscle is relatively high. Two times a week into the gym to do weight training, or to develop daily The habit of lifting dumbbells can make the body muscles stronger and promote the self-consumption of fat.
2, 'short' multiple times when exercise
Studies have shown that for the same two-hour fitness exercise, it is divided into 40 minutes for a total of 3 times. The fat consumed is almost divided into 60 minutes for a total of 7 times for a total of 2 times. Because after each exercise, , The body may maintain a maximum metabolic rate of at least 12 hours, and the body's accumulated fat will be rapidly consumed at this time. Therefore, if you exercise as much as possible, you will lose weight better.
3, each movement must be guaranteed more than 20 minutes
Although the above is short-term, it is not less than 20 minutes each time. Why is it 20 minutes? From the perspective of promoting health, a single exercise can reach a health-promoting effect in more than 10 minutes. From the viewpoint of fat consumption calories, only 10 minutes of exercise consumption is very small, and the main consumption is glycogen. The premise of using fat energy is to exercise at least 20 minutes, and keep the heart rate above 55% of the maximum rhythm (the highest The heart rate is 220 minus the age. At this time, the glycogen in the muscle and liver is consumed, and the fat can begin to be greatly utilized.
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