Discussion, diet, exercise weight loss| better diet, exercise to lose weight
Discussion, diet, exercise weight loss, The effect of exercise on appetite, Many people are reluctant to choose exercise to lose weight because they worry that they will increase their appetite after exercise, which will offset the effect of exercise. In fact, those who are not active usually eat slightly more than those who do 1 hour of moderate-intensity exercise a day. It can be seen that exercise of appropriate intensity has a certain effect on appetite.
The choice of exercise mode
Some people think that only high-intensity, large-volume exercise can lose weight. actually not. E.g. Consuming 3900 kilocalories is equivalent to losing 0.5 kilograms of body weight. Whether this process is completed quickly or slowly over a period of time, the effect is the same.
The decisive factor for fat consumption is exercise time, not exercise intensity. Therefore, for weight loss, exercise for a longer period of time is the best choice.
7 flat stomach exercises
Exercise prescriptions for cardiopulmonary
weight loss is roughly similar to prescriptions for improving cardiopulmonary function. Mainly carry out aerobic metabolism exercises, such as walking, jogging, cycling, swimming or dancing, etc., arranged 3-5 days a week, exercise intensity is moderate, and each time lasts more than 30 minutes.
Each exercise should consume at least 300 kcal of energy. If the exercise intensity is low, the exercise time should be extended appropriately until 300 kcal of energy is consumed. The energy consumption of 300 kcal is roughly equivalent to walking 5 kilometers, cycling 20 kilometers, or swimming 1,500 meters.
Recommendations on diet
If you have enough exercise, in addition to proper diet control, you should also try to eat low-fat, high-carbohydrate foods to reduce calorie intake. In addition, you can change your drinking habits in some simple ways. For example, eat only a small portion, taste it slowly, and stop eating a second portion.
The number of meals per day is also very important, skipping breakfast is likely to lead to overeating dinner. So a regular diet helps control weight.
It takes a certain amount of time to lose weight, so the weight change brought about by the first few weeks of exercise is usually small. Because the increase in muscle and the decrease in fat are generally balanced at this time. Although your body composition may have undergone major changes at this time, because your weight has not changed much, you may feel disappointed. In order to avoid a miscarriage in a weight loss plan, during these periods, you don't have to pay too much attention to changes in weight but pay attention to whether your clothes are loose.
As long as you persist in exercising scientifically and develop good eating habits, I believe you will have a healthy body and a fit body.
It's not about eating less but about moving more
How to keep fit? Recently, relevant experts have put forward a new idea-eat more and be more active. The reasons are:
1. The reason for gaining weight is not how to eat, but how to move.
All people who are blessed and who need to maintain a standard weight think that eating more is the bane of gaining weight, so they dig their minds and make a fuss about how to diet. The survey of experts does not support this view.
Experts from Stanford University in the United States found that among women aged 32-45, those with a slender figure who are keen on sports and "moving" more do not blindly go on a diet. They consume an average of 2417 kcal per day. . On the contrary, some women who sit in the office and do little activity, although they consume only 1490 kcal per day, most of them are surprisingly fat. This can explain a problem: the reason for gaining weight is not how to eat, but how to move.
Regarding the relationship between eating more and obesity, scientists even traced the diet of Americans in 1910: Although people at that time ate more than people now, most of them were much thinner than modern people. This is because they had to engage in heavy physical activities, walk more than modern people, and seldom used machines, and did not watch TV. For weight control, this may be more important than controlling high-calorie intake in food.
2. It is impossible for people to live in a hungry state.
Although dieting and weight loss can have an immediate effect, it is a way to draw a salary from the bottom of the pot, so that the dieter’s body is always struggling to live in a hungry state, and the diet cannot slow down the foundation. metabolism. As a result, there may be two conditions when "unbearable": anorexia or bulimia.
Although dieting and weight loss can have an immediate effect, it is a way to draw a salary from the bottom of the pot, so that the dieter’s body is always struggling to live in a hungry state, and the diet cannot slow down the foundation. metabolism. As a result, there may be two conditions when "unbearable": anorexia or bulimia.
Argentine girls are fashionable in pursuit of a model body, often desperately losing weight, regardless of the consequences, or have aversion or disgust to food, or even have anorexia, so that they can't maintain the basic metabolic needs; or when they cannot bear the long-term hungry life, they become even more so. Bulimia, as compensation for a period of dieting. For this reason, Pablo Shapur, an expert of the Argentine Bulimia-Anorexia Association, said: "In terms of self-image, our slim culture' is a disaster!
3. Eat more and be more active is the best of both worlds.
There are two ways to "eat more": one is to meet the consumption of basal metabolism; the other is to meet the needs of work, study, and exercise. Why is life in motion? Exercise not only strengthens the skin, strengthens the organs, and enhances the vitality of the basal metabolism, but also consumes the excess and harmful fat accumulated in the body. The strengthening of basal metabolism and the acceleration of energy consumption have created a "hunger" state for the body to some extent, which is another recognized factor for longevity.
Also, talk about exercise to lose weight
There are many articles about weight loss through exercise, but none of them have been thoroughly discussed. In other words, the principles and measurement requirements of exercise for weight loss were not clearly discussed.
During exercise, adenosine triphosphate (ATP) in the human body is hydrolyzed into adenosine diphosphate (ADP) and phosphoric acid to release energy, which is directly needed for exercise. Other energy substances (glycogens and fats, etc.) are decomposed and supplied through various metabolic pathways to ensure the recovery of ATP quantity. When oxygen is sufficient (medium and small exercise intensity), ADP re-synthesizes ATP through the energy released by the oxidation of sugar and fat. When hypoxia (high intensity), ADP generates energy from creatine phosphate (CP) or glycolysis to produce lactic acid. Resynthesize ATP. It can be seen that energy substances during exercise are generally divided into three types: the first is the directly supplied energy substance-ATP, the second is the indirectly used energy substance-CP and glycogen, and the third is the substance that is oxidized and decomposed to release a large amount of energy.
Glycogen and fat.
The human body has very few ATP reserves. During intense exercise, its energy supply is not enough to maintain 10 banknotes. The CP system can provide about 20 banknotes. The next step is the glycogen stored in the muscles. After muscle glycogen is consumed in large quantities, blood sugar participates in the energy supply. Go on to mobilize glycogen for energy. That is to say, only when the exercise time exceeds 30 minutes, the fat is mobilized to supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply gradually increases, and it can account for up to 70-90% of the total consumption.
It can be seen that weight loss exercises shorter than 30 minutes are not advisable, regardless of the intensity, fat consumption is not obvious. For example, it is not advisable to use "sit-ups" to reduce abdominal fat, because few people can do sit-ups continuously for more than 30 minutes, even if they do intermittently, it is difficult to achieve. As a fuel, fat is only a spare "fuel tank", and only when the main fuel tank (glycogen) is consumed to a certain level, the spare "fuel tank" will be activated. So, is it possible to use local exercises to reduce local fat? The answer is no. First, the total consumption of local exercises is small, and it is easy to fatigue and cannot last. Second, the energy supply from fat is regulated by the nervous and endocrine systems, and this regulation is systemic. It’s not about which part of the fat is exercised, but where the blood supply is good, which is conducive to fat consumption, and where you can lose weight. For example, after a period of waist and abdomen exercise, a fat man’s waist circumference is not much smaller, but his cheeks are much thinner. This is the reason. Generally speaking, the upper body has better blood circulation due to gravity, and the fat loss of the upper body during exercise is faster than that of the lower body. If the physical condition permits, using upside-down hanging or massaging of obese areas to improve the blood supply conditions there is helpful for local weight loss.
In addition, the energy supply of fat during exercise is also related to exercise intensity. During low-intensity exercise (aerobic exercise), muscles mainly use oxidized fatty acids for energy, and fat is consumed quickly. As for exercise intensity increases, the proportion of fat consumption decreases accordingly. During moderate-intensity exercise, the ratio of sugar to fat for energy is basically the same. When approaching high-intensity exercise, the proportion of fat energy supply only accounts for 15-20%. Therefore, light-hearted, long-term low-intensity exercise is most conducive to weight loss, and the more intense and strenuous exercise, the worse the weight loss effect.
In summary, the weight loss exercise should choose a full body aerobic exercise, such as swimming, cycling, brisk walking, jogging, aerobics, light equipment fitness exercises, etc., the heart rate is maintained between 100-120 times, time (each time) Achieve or exceed one hour, perseverance will be effective. One final reminder: Don’t forget to diet properly!
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