First of all, it should be clear that thinning is not a decline in body weight but a decrease in body fat percentage. The majority of weight loss in a short period of time is the loss of water, and it does not achieve the ultimate weight loss. The true lasting weight loss should be: Control diet and adjustment Dietary structure, active aerobic exercise, active fat burning, anaerobic exercise to increase muscle metabolism to improve fat burning.
First, control diet and adjust diet structure
1, if you want to reduce fat, you must remember to reduce the intake of refined grains, intake of coarse grains. As mentioned above, refined grains have high carbohydrate content, but low satiety is not conducive to appetite control, easy to ingest Too much will cause carbohydrates to turn into blood sugar and turn into fat.
The whole grains are: oatmeal, buckwheat, wheat grain, barley grain, black rice, millet, potato, sweet potato, taro, broad bean, pea, etc. The whole grain is not only full of satiety, but also has low carbohydrate content and is easy to digest.
2. When ingesting meat, be aware of the difference between red and white meat. Red meat is beef, lamb, pork, etc. These meats are high in fat and are not conducive to fat loss. White meat has chicken, duck, fish, etc. The fat content is low, and the protein is also rich, especially chicken breast, which is very suitable for fat loss and fitness.
3. As for fruits, apples are rich in minerals and vitamins. They are low-calorie foods that produce only 60 kilocalories per 100 grams, so it is better to eat more apples during fat loss.
Bananas are very good 'plant carbohydrate supplements'. Bananas and water are the most abundant in the marathon races, because bananas can quickly replenish energy, but they should not eat too much.
Every day we should keep a certain amount of fruit intake, healthy fat loss.
4, during the fat loss period should be properly controlled diet, rather than excessive dieting, I believe this is known to everyone. Another point is, do not let yourself feel hunger during fat loss, eat less meals. Because once hunger, We will eat more in the next unconscious, which is not conducive to slimming.
Therefore, you can properly add food between breakfast and lunch and lunch and dinner to avoid hunger.
Second, efficient aerobic and anaerobic exercise
Aerobic exercise
During aerobic exercise, the oxygen inhaled by the human body is equal to the demand and reaches a physiological balance. What are the aerobic exercises: the general exercise time is longer (about 15 minutes or more), and the exercise intensity is medium or medium. 2. Basically, skipping, spinning left and right, jogging, and walking are all aerobics.
The benefits of aerobic exercise for long-term endurance exercise, so that the heart (blood circulation system), lung (respiratory system) are fully effective stimulation, improve heart and lung function, so that the body tissues and organs get good oxygen and nutrient supply. , to maintain the best functional status.
In theory, in order to achieve the effect of exercise, the pulse should be 120 times/min or more through exercise for a period of time. In order not to damage the body, the highest pulse is an important indicator for controlling the upper limit of the amount of exercise. Usually, the formula can be used: 220- age) ×85% to calculate. Of course, if you want to achieve a certain exercise effect, each exercise heart rate should also reach a certain lower limit value, this value is generally calculated as: (220-age) × 60%.
Anaerobic exercise
The squat looks like a lower body, but it can exercise your body strength. When you are deep, it can effectively stimulate the big glutes and stimulate the skeletal muscles. The squat is also the most effective exercise for the buttocks and the back and front of the thighs. Training. To slow down and slow down, the best results.
Push-ups push-ups mainly exercise the upper limbs, the waist and the abdomen muscles. It is a very simple and effective anaerobic exercise. For girls with insufficient arm strength, you can try knee-up push-ups at the beginning, that is, your knees are on the ground, your feet are slightly Lift up, then do push-ups in a standard position.
The flat support plate support is also the anaerobic exercise that many girls like, because it is simple and easy to operate, and fully exercises the strength of the core part. It has a good effect in closing the lower abdomen and the side waist. However, it is difficult to adhere to the initial stage. It will not work for more than ten seconds. You can use a step-by-step approach to gradually increase the duration.
