If you want to get rid of fat in the future, is it feasible to eat vegetarian food? The doctor said that the two main principles of weight loss and body shaping are fat loss and muscle-building. The former is to control the inlet and out of heat thr...
If you want to get rid of fat in the future, is it feasible to eat vegetarian food? The doctor said that the two main principles of weight loss and body shaping are "fat loss" and "muscle-building". The former is to control the inlet and out of heat through diet to reduce body fat; the heat of vegetables and fruits is lower than that of meat, but if you take more powder, high oil or high sugar foods at the same time, you will still not be able to successfully remove oil.
Zhi Dunren, chairman of the China Obesity Research Association, said that the two principles of weight loss and body shaping include "lipid reduction" and "muscle-building". "lipid reduction" mainly controls the heat in and out through diet. The first step is to calculate the daily heat required to maintain the current weight. Generally, the weight is about 30. Taking 60 kilograms of adults as an example, the daily heat required is about 60X30 calories, which is 1,800 calories.
The maximum daily reduction period is reduced by 500 calories, so adults with 60 kilograms can only eat 1,300 calories per day; if they accumulate a reduction of about 7,700 calories, they can throw away one kilogram. While controlling diet, you should pay attention to the balance of various nutrients. The proportion of sugar, fat and protein is about 5 to 2 to 3. As much as possible, white meat will replace red meat, full grains will replace refined powder, and white water will replace sugary drinks.
If you are prone to thirst, some eating tips can be considered. For example, drinking 500 ml of water in the first half of the meal. Research shows that it can suppress appetite. On average, 41 calories can be reduced per meal; chewing 20 more times per bite can reduce the amount of food by 12%; eating soups and vegetables with lower heat density and higher foot feel during meals, and then eating low-fat meat. At this time, it is usually 70% fresh. Finally, eat half a bowl of rice, add a portion of fruit after the meal, so you can feel very full.
The fat-reducing stage can be slightly matched with aerobic exercise. The so-called aerobic exercise is a breathtaking movement, such as brisk walking and swimming. During this process, a lot of air is absorbed to burn fat and consume heat, so the daily heat in and out can also be calculated and controlled.
When your body weight drops, you can start to "build muscle" through oxygen-free movement. Shi Dunren said that the so-called oxygen-free movement means that the exercise process requires the shutdown, which is typical for weight training, sitting up and down. This closed air will accumulate oxygen gluten and muscle accumulation lactic acid, which will stimulate muscle cell proliferation, thereby increasing the basic yield rate and naturally consume more heat every day.
