In addition to paying attention to good looks, you should also be healthy.
It is important to know the effects of overweight and obesity on our body, it can cause endocrine system disorders, increase the risk of metabolic diseases, and may even be life-threatening. However, in order to lose weight, many people often take the wrong approach, such as skipping dinner for a long time, replacing meals with fruits and vegetables, dieting, and superstitious about those so-called can"Shake off the fat"artifact. But in fact, not only do these methods not help**, but they can also have a negative impact on physical health.
1: Reject the misconception of skipping dinner
Skipping dinner not only can't, but it can harm your health. The emptying time of food in the stomach is about 4-6 hours. If not neutralized by food, stomach acid can erode the gastric mucosa for a long time, leading to problems such as stomach pain. Especially for people who work overtime, skipping dinner will keep the nerves in a state of excitement all the time, and they will not get normal rest, which will affect the efficiency of work and study the next day.
2: Abandon the wrong way of replacing meals with fruits and vegetables
It is also a mistake to replace meals with low-calorie fruits and vegetables such as apples and cucumbers. Although this can quickly lose weight in a short period of time, a single long-term diet will cause relaxation, mental malaise, and cause malnutrition. In addition, a low-energy diet can also reduce the rate of the body's metabolism, and weight loss is mainly caused by muscle and water loss, which will be rapid once you return to a normal diet**.
3: Say goodbye to unscientific ** artifacts
Shaking the belt and fat throwing machine are not effective in burning fat. The consumption of fat needs to be converted into energy through aerobic oxidation in the body, which cannot be achieved by external vibrations. In addition, fat itself does not have a contractile function and does not produce energy on its own, so a shock does not consume fat molecules.
* The key is to control energy intake to be less than energy expenditure, creating a calorie deficit in order to really lose weight. Many friends eat a lot of sugar-free foods, fat-reducing salads, run for a few days, and dance a few aerobics, not only do not stick to it, but also may harm the body. Therefore, we should abandon these wrong methods and find a more scientific and healthy way.
The correct strategy is achieved by controlling the diet reasonably, increasing physical activity, and maintaining a healthy lifestyle. Create a diet plan that works for you, including splitting your intake of staple foods, vegetables, protein and fat, and avoiding overeating. In addition, getting a moderate amount of aerobic exercise every day, such as walking, running, swimming, etc., will help increase the metabolic rate and promote fat burning.
At the same time, it is necessary to develop good living habits, ensure adequate sleep time, and avoid excessive fatigue and stress. And drink enough water, which helps to boost metabolism and remove waste from the body. You can also try some aids, such as finding a professional weight manager, making a personal plan, or working with friends to supervise each other.
Here's a practical program to help you move towards a healthy body:
Make a proper eating plan: Eat three meals a day based on your nutritional needs, and make sure you eat enough protein, vegetables, fruits, and whole grains. Avoid or reduce the intake of high-sugar, high-fat foods, choose low-GI foods, and control carbohydrate intake.
Control your food intake: Use smaller plates and bowls, be mindful of portion sizes, and avoid excessive intake. Chew slowly while eating to give your body enough time to feel full.
Increase your intake of fruits and vegetables: Vegetables and fruits are rich in fiber and vitamins, which can help increase feelings of fullness and reduce cravings for high-calorie foods. With a recommended daily intake of five servings of fruits and vegetables, you can choose a variety of fruits and vegetables in a variety of colors for a variety of nutrients.
Increase the amount of exercise moderately: In addition to controlling your diet, increasing exercise moderately is also the key. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, running, cycling, etc. In addition, combined with strength training, it helps to increase muscle mass and increase basal metabolic rate.
Develop good lifestyle habits: Getting enough sleep and getting 7-9 hours of sleep each night is essential for good health and good health. Avoid staying up late and being overtired, which can lead to increased appetite and slowed metabolism. In addition, to maintain the body's water intake, drink enough 2000ml a day. Drinking water regularly increases the metabolic rate and helps detoxify the body.
On the road of pursuing the best, we need to abandon those methods that seem to be quick and effective but actually cannot achieve the best goals. The right way can really say goodbye to obesity and have a healthy and beautiful body.