Weight loss requires action, not a sedentary approach. If you usually lack exercise and can't control your appetite and enjoy all kinds of food, you won't be able to lose weight, but will become fatter.
As the saying goes: lose weight in three parts exercise, seven parts eat, only diet combined with exercise, fat burning efficiency will be doubled! Where exactly should I start?
Keep in mind these 3 fitness principles, 7 diet principles, so that your body continues to burn fat, the body will also quickly slim down.
3 fitness principles.
1, each exercise time is not less than half an hour, when you first start exercising, the body is mainly decomposed glycogen, the amount of fat involved is relatively small.
When you exercise to about half an hour, the body's glycogen consumption almost, the amount of fat involved will be greatly enhanced, fat burning efficiency will be greatly enhanced. Therefore, it is best to exercise for more than half an hour each time.
2, add strength training, strength training can strengthen the body muscle groups and prevent muscle loss. We can add a group of strength training before aerobic exercise, such as squats, lunge squats, push-up training, so that you can consume glycogen in advance, for aerobic exercise, the body can mobilize more fat involved in the decomposition.
3, keep the exercise diversity, the body is very smart system, long-term to carry out the same exercise, the body will gradually adapt, calorie consumption will also decline. In order to improve fat burning efficiency, we need to change the exercise content regularly , or alternate between 2-3 different exercises to avoid the body falling into a comfort zone, in order to maintain fat burning efficiency.
7 dietary principles.
1, eat some roughage (whole wheat bread, corn, sweet potatoes) with high protein (milk, soy milk, eggs) food for breakfast, stay away from all kinds of high fat, high carbohydrate food like doughnuts, noodles, buns.
2、Learn to chew and swallow slowly, slow down your eating speed, don't gobble, and eat eight minutes full in order to avoid over-eating.
3, when eating, eat a bowl of green vegetables first, then eat rice and meat food, so as to control the calorie intake.
4、Eat dinner early, preferably before 19:00, and try not to eat 4 hours before bedtime to give your body enough time to digest, so that your body can continue to burn fat when you go to bed.
5, take the initiative to replenish water, drink a glass of water every 1-2 hours to maintain the body's metabolic level and promote fat metabolism, and do not drink water 2 hours before bedtime to avoid getting up frequently.
6, quit all kinds of snacks, cakes, milk tea and other high-fat, high-sugar, high-calorie processed food, eat three meals regularly, so as to avoid excess calories, so that the gastrointestinal more efficient operation and digestion, to reduce the burden on the body.
7, when hungry in the afternoon, you can eat an apple to fill the hunger, avoid all kinds of unhealthy food, in order to maintain fat burning efficiency.
