Fight against the three strategies of “getting fat in winter”
Strategy 1, reasonable diet Tip 1: Eat a lot of vegetables First, most vegetables are low GI (glucose) food, first eat vegetables will increase satiety, it will not eat too much starchy food.
銆€銆€Recommendation: Fresh vegetables are eaten raw. Vegetables that are rich in fiber are cooked (even if cooked only), and GI is higher than when eaten raw, so raw food is better than cooked.
銆€銆€Tip 2: Choose brown rice as a staple food Change the staple food into brown rice, you can get full satiety, the pressure will not accumulate, and even serious constipation problems will be solved.
銆€銆€Recommendation: After changing the white rice to brown rice, as long as the body fat percentage drops, it is evidence that the fat is burning.
銆€銆€Tip 3: Replace the sweets with fruits. Suggestions: Most fruits are low in GI. Eating them every day will not affect the weight loss.
銆€銆€Tip 4: Use fruit, lactic acid drinks, enjoy the fun of snacks. Suggestions: Adding fruit to lactic acid drinks also has a unique flavor that can make dairy products slower.
銆€銆€?绛栫暐浜屻€佺敤鐢熺悊鏈燂紝瀹岀編鍑忚偉鍥涢儴鏇层€€銆€绗竴閮細鍑忚偉娉勭暀鏈熴€€銆€鏃堕棿璁＄畻锛氭湀缁忓紑濮嬪悗绗?-7澶┿€€銆€鍑忚偉鎴愬姛鎸囨暟锛氣槄鈽呪槄銆€銆€绗簩閮細鍑忚偉楂樺嘲鏈熴€€銆€鏃堕棿璁＄畻锛氭湀缁忓悗绗?锝?4澶┿€€銆€鍑忚偉鎴愬姛鎸囨暟锛氣槄鈽呪槄鈽呪槄銆€銆€鍔犻€熷噺閲嶆柟妗堬細銆€銆€?Exercise frequency should be kept as much as 2 hours per day or every other day, and at least 7 hours of exercise per week.
銆€銆€?The most effective way to lose weight is to ask a personal fitness instructor to help you develop a weight loss exercise plan, let him know your physiological cycle, he will let you achieve the desired state of exercise and weight loss goals during this time.
銆€銆€Part III: Weight Loss Flat Time Calculation: 14th to 21st day after menstruation Weight loss success index: 鈽呪槄鈽呪槄 Accelerated weight loss program: ?
It is still a favorable period for weight loss, although the effect may not be as obvious as the previous stage, but still get a good slimming performance.
It is recommended that your weekly exercise time be more than 6 hours.
銆€銆€?Treadmills, aerobics and some equipment exercises can help you burn calories during this time, while tennis and ball exercises are the best choice.
銆€銆€The fourth part: slow weight loss period Time calculation: 21 to 28 days after menstruation Weight loss success index: 鈽?鈽?Accelerated weight loss program: ?
You can continue the aerobic exercise of the previous stage, and also need some strength training, the exercise time can be maintained around 3 hours a week.
銆€銆€?A sporty and competitive sport such as swimming can calm your mind and relieve premenstrual syndrome.
銆€銆€?Strategy 3, adhere to exercise When you exercise for the purpose of body weight loss, all parts of the body will get weight loss.
The most effective aerobic exercise for exercising your legs and hips is walking, cycling, cross-country skiing, climbing stairs, and more.
銆€銆€Combination of walking and running Weight loss: Running must be modeled and only the correct posture can make you run fast, high efficiency, and not easy to get hurt.
One of the keys to losing fat is to run as much as possible with the intensity of your anaerobic threshold (anaerobic threshold), and the correct posture allows you to achieve this intensity without wasting extra energy.
銆€銆€Experience walking and weight loss method 1.
Ordinary walking method Use slow and medium speed walking, 30-60 minutes each time, 2-3 times a day.
Suitable for leisure in beautiful places.
Fast walking method Walk 5-7 kilometers per hour for 30-60 minutes each time.
Heart rate control is less than 120 beats per minute when walking, so you can cheer up.