How to prevent getting fat in winter

summary

Winter has come, we found that more and more love to eat, but also more and more easy to grow meat time, now we have to prevent winter obesity, the following describes how to prevent winter obesity.

How to prevent getting fat in winter

First: we should eat to lose weight! Tip 1: eat a lot of vegetables first, most of which are low GI (glucose) foods. Eating vegetables first will increase the sense of satiety, so you won't eat too much starch food. Suggestion: eat fresh vegetables raw, rich in fiber vegetables as long as cooked (even if only boiled), GI is higher than raw, so raw will be better than cooked. Trick 2: choose brown rice as the staple food, change the staple food to brown rice, you can get a full sense of satiety, pressure will not accumulate, even serious constipation problems will be solved. Suggestion: after replacing white rice with brown rice, as long as the body fat rate decreases, it is the evidence of fat burning. Tip 3: use fruit instead of sweets suggestion: most fruits are low GI, eating every day will not affect the effect of weight loss. Tip 4: use fruits and lactic acid drinks to enjoy the fun of snacks. Suggestion: adding fruits to lactic acid drinks also has a unique flavor, which can slow down the absorption of dairy products.

Part two: physiological period, perfect weight loss four steps part one: weight loss retention period time calculation: weight loss success index on the 1st-7th day after the beginning of menstruation part two: weight loss peak time calculation: weight loss success index on the 7th-14th day after menstruation Try to keep the exercise frequency at 2 hours every day or every other day, at least 7 hours per week. The most effective way to lose weight is to ask a personal fitness coach to help you make a weight loss exercise plan, let him know your physiological cycle, he will let you achieve the ideal exercise state and weight loss goal in this period of time. The third part: the calculation of the time of the fast period of weight loss: the success index of weight loss in the 14-21 days after menstruation: ∪ accelerated weight loss program: ∪ it is still a favorable period for weight loss. Although the effect may not be as obvious as the last stage, it can still achieve good weight loss performance. At this time, it is recommended that you keep your exercise time more than 6 hours a week. Treadmill, aerobic exercise and some equipment exercise can help you burn calories during this period, while tennis and ball exercise are the best choices. Part 4: time calculation of weight loss slow phase: success index of weight loss 21-28 days after menstruation: ★ accelerated weight loss program: --- you can continue the aerobic exercise in the previous stage, and also need some strength training. The exercise time can be maintained at about 3 hours per week. Swimming and other recreational and competitive sports can make you calm down and reduce premenstrual syndrome.

Third: one of the keys to fat consumption is to try to run at an intensity close to your anaerobic threshold, which can be achieved without wasting extra energy. Experience walking weight loss method 1. Ordinary walking method: walk at slow and medium speed, 30-60 minutes each time, 2-3 times a day. It's suitable for leisure in beautiful places. 2. Fast walking method: walk 5-7 kilometers per hour, exercise 30-60 minutes each time. When walking, the heart rate should be controlled below 120 beats per minute, which can boost the spirit.

matters needing attention

Stick to exercise when you exercise for the purpose of losing weight all over the body, all parts of the body will lose weight. The most effective aerobic exercise is walking, cycling, cross-country skiing, climbing stairs and so on. Walking and running combined to lose weight: running must have a model, only the right posture can make you run fast, efficient, and not easy to get hurt.