How do women lose weight? Weight loss has always been a topic of concern to female friends. There are many ways to lose weight. Which is best? Today, I will introduce you to different diets for different types of people. Let’s learn how to use them together.
Women's sports diet to lose weight
Slowly sip and eat 7 minutes per meal.
Although we do not encourage hungry to lose weight, excess food intake eventually translates into energy storage, so diet control is still necessary during weight loss. Every time you eat, remind yourself to chew slowly, slow down the speed of eating, this small habit can help you reduce 20 to 30% of food intake. And devour, when the brain sends a signal to stop eating, it often eats too much food. Chewing slowly also helps to increase saliva secretion in the mouth, protect the stomach, increase the secretion of digestive enzymes and hormones, promote insulin secretion, increase nutrient absorption, and regulate metabolism. When the desire to eat is not strong, promptly put down the chopsticks and leave the table. The eating habit of 7 points per meal can also make the appetite gradually narrow.
Will eat staple food, thickness match.
Daily coarse grains and potatoes account for about 50% of the staple food. Many people do not have the habit of eating coarse grains, but coarse grains are high in dietary fiber, and they are slow to digest. They are not easy to cause hunger, and minerals and vitamins are more abundant. Many nutrients are crucial for weight loss. They can also eat coarse grains. The spleen and stomach make the body healthier. During the diet, you can moderately reduce the intake of staple foods, but the staple food is the main source of human energy, so you can't reduce too much, about 20%.
Eat enough meat and lean lean meat.
Exercise to lose weight is to lose fat, increase muscle, and muscle mainly depends on protein composition, and protein digestion itself can consume a lot of energy. Therefore, during sports weight loss to ensure adequate supply of protein, so eat more fish, meat, eggs, milk, soybeans and soy products. Abandon fat and pork skin, these are the extremely high fat content. With exercise, eat 75~100g lean meat and 50~100g soy products every day. The iron and zinc in the lean meat can guarantee the ruddy color of women. Phytoestrogen in soy products can also delay the arrival of menopause and symptoms.
Eat more vegetables and fruits.
During the weight-loss exercise period, a large number of fresh vegetables and fruits should be ingested, of which vegetables should be no less than 500g and fruits no less than 400g. Fresh fruits and vegetables are an important source of vitamins and minerals in the body, and a rich dietary fiber brings satiety and low energy.
Light cooking, diversified diet.
High-oil, high-salt, and high-sugar diets can increase the digestive burden, reduce body metabolism, and increase fat, especially visceral fat. Oil is almost 100% pure energy. Sugar will also be converted into energy when it enters the body. High salt causes cardiovascular and cerebrovascular diseases, and people will unknowingly eat more. Vegetables with low energy and inappropriate cooking methods will become fat culprits. Therefore, it must be as light as possible in cooking, and there is no need to fry the cooking method. Of course, proper fat intake is necessary to maintain human health, and it can be controlled at around 25 g of vegetable oil per day. Different foods contain different nutrients. Therefore, during exercise and weight loss, it is necessary to ensure that the daily intake of foods is not less than 15 kinds at the minimum, and 20 kinds of them are as much as possible. Diversified diets can ensure the full access to nutrients.
Eat small meals and increase basal metabolic rate.
Contrary to what everyone envisions, instead of reducing meals during weight loss, it is necessary to increase meals. It is best to take 3+2 (3 meals + 2 meals) or 3 + 3 (3 meals + 3 meals, more meals in the evening can add one more meal) diet, each meal interval Not more than 4 hours, so as to reduce hunger, avoid excessive meals, and increase metabolic rate.
Eat enough for breakfast and less for dinner.
Eat breakfast as much as possible, eat well, eat early, after a night's sleep, the body's metabolic rate is reduced, breakfast is the body's signal to restore metabolic speed, increase metabolism is the ultimate weapon of our successful weight loss. Favorite high-energy foods such as nuts and cheese can be placed on breakfast, allowing the body enough time to digest and consume.
Lunch should be as complete as possible, especially eat more vegetables.
Dinner should be light, eat less and eat early. Exercise to lose weight as much as possible to arrange dinner before 7:00, the latest does not exceed 8:00. After 7:00, the staple food will be halved. After 8:00, the staple food will be cancelled and some carbohydrates will be served with yogurt and fruit. If you can't get ahead of time because of work and dinner time, eat staple foods immediately after work and eat only vegetables and fruits after returning home. Eating a good amount of soy products or a small amount of meat for dinner can increase the absorption of the entire dietary protein and help reduce fat and muscle mass. If it is afternoon or evening exercise, the protein for dinner can be increased appropriately. Don't sit or lie down right after a meal, stand for 30 minutes, move around, and increase exercise by brushing bowls, mopping the floor, or taking a child for a walk. Especially after the dinner exercise is very good for weight loss. Slightly feeling a little hunger to fall asleep, the next day will feel early waist will be significantly smaller.
Drink plenty of water, 2500ml per day.
Due to the adequate intake of coarse grains and fruits and vegetables, this high dietary fiber diet will allow people to naturally drink more water. And only drink plenty of water to promote the body's basal metabolism, help burn calories; promote gastrointestinal motility and help detoxification defecation. Daily drinking water during weight loss is not less than 2500ml.
Next, let's take a look at what kind of exercise women should choose to lose weight.
How women exercise to lose weight
Postpartum women's weight loss exercise recommendations
Suggested exercise types: body training, aerobic training, resistance training
Movement method:
6 months before delivery, it is recommended to take a walk, proper physical training and yoga training.
Six months after childbirth, aerobic training and resistance training can be gradually performed.
Aerobic training: walking walking does not exceed 4000 steps per day. Suggestions: Continue to walk for more than 10 minutes per day; aqua exercises, yoga training, physical training.
Resistance training: The main body muscle training, effective shaping training for legs, buttocks, abdomen and chest according to maternal characteristics.
Note: Because of the special physical conditions after the birth, the athlete must have professional guidance and training.
Exercise intensity: medium and small intensity.
Exercise time: 30 minutes or more
Exercise frequency: more than 3 times per week
Office worker female weight loss exercise proposal
Suggested exercise types: Flexibility training, coordination training, aerobic training, resistance training
Sports: Aerobic exercise and endurance sports. Such as running, fitness walking, cycling, aerobics, swimming, dancing, climbing, tourism, table tennis, badminton, tennis, yoga, water aerobics, skiing, ice skating, and equipment training.
Exercise intensity: Moderate intensity, equivalent to 60-75% of the maximum heart rate; it is better not to feel tired on the second day.
Exercise time: 30-60 minutes a day, daily exercise time can be calculated cumulatively.
Exercise frequency: more than 3 times per week
It is mainly to develop good exercise habits with certain physical activity every day.
Middle-aged and older women lose weight exercise advice
Suggested exercise types: Flexibility training, coordination training, aerobic training
Sports: simple and gentle exercise, must be based on their own circumstances. Mainly in aerobic exercise, strengthen the flexibility and coordination of the body. Such as fitness walking like running, fitness walking, cycling, swimming, dancing, climbing, tourism, Tai Chi and so on.
Exercise time: 20-40 minutes per day.
Exercise frequency: more than 3 times per week
Do whatever you can to make it easier to feel tired the next day.
The right and appropriate exercise diet to lose weight is the best.
Source: Family Doctor Online
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