I want to lose fat now, exercise I continue to do, but diet, hope thank you!

Now that mass fitness has become a trend, anyone who doesn't have a fitness card is embarrassed to talk to others. But how many people actually go 4-5 times a week? A variety of problems hinder our path to fitness.

But do you want to know how you can not go to the gym to practice equipment, run, and still be the best way?

I'll teach you how to lose weight while sitting!

If you want to lose fat, the first principle is to consume more energy than you consume. As long as this condition is met, you will inevitably **.

Fat loss can be achieved by increasing consumption or decreasing intake, while anaerobic or aerobic training is an increase in consumption. But if we eat effectively and reduce the calories we eat, we can do it even if we don't exercise.

First of all, let's calculate the body's metabolism, which is the amount of energy consumed in a day

Basal metabolism: that is, the energy expenditure necessary to maintain life activities, women: 18 * body weight (kg).

Male: 20* body weight (kg).

Total metabolism is basal metabolism * office workers), basal metabolism * exercise three days a week), basal metabolism * training 5 days a week), basal metabolism * training every day).

After calculating your total metabolism in a day, you can find a calorie table of some things on the Internet, and you can make your own food combinations for a day by comparing the calorie table.

There are some foods that can be used for you often:

The calculated results are not accurate, to observe whether your body weight has lost after a week of testing, to two pounds of weight a week as a benefit, if it is too fast, you should increase your food intake, and if there is no change, you should continue to reduce your food intake.

The second principle of fat loss is to minimize blood sugar fluctuations, and being in a low blood sugar position can help you lose fat.

Then in the daily food intake, you should choose foods that raise blood sugar slowly, such as sweet potatoes, corn, potatoes, yams, shiitake mushrooms, etc. These foods are slowly digested and need to be broken down from polysaccharides to disaccharides, which can then be broken down into simple sugars before they can be absorbed and utilized by the body.

Digestion and absorption are slowed down, so the natural increase in blood sugar will also be slowed down, which is also conducive to fat loss.

<> "Today, I ingested a total of 1446 kcal, 171g of carbohydrates, 111g of protein, fat, and a total of 15 kinds of anti-attack ingredients. Fat control is very good!

The fried perilla cucumber with eel eaten at noon, the faint aroma of perilla masks the fishy smell of the eel, and the crunchy texture of the cucumber matches the crunchy texture of the eel, which is really amazing! With tomato sauce fillet soup, sweet and sour, it's a good match!

Eel fried perilla cucumber method:

1. Cut the treated bone-in yellow eel into 3 cm eel segments, cut the cucumber into strips, chop the perilla slightly, and cut the green and red peppers into oblique sections.

2. Heat the pan to get oil, quickly oil the eel, and remove it when the surface changes color.

3. Leave a little base oil, fry the garlic slices, ginger shreds, and chili peppers to bring out the fragrance, add the cucumber and continue to stir-fry for a while, and fry the eel well.

4. Finally, add soy sauce and salt to taste, add perilla, pour water to submerge the eel slightly, and simmer until the cucumber becomes transparent.

The blood glutinous rice wine brew I bought has finally arrived, and you can eat such a bowl of rich and nutritious milk oat wine for breakfast, which can really start a good mood all day!

In the evening, I made an udon noodle with the tomato soup left over from the tomato fillet, which was so delicious! It just so happened that Qi Mo pickled chicken thighs a few days ago, and this meal just met the protein carbs and fat, and he was very satisfied! Today, I ate a lot of Weigaoqiao, and after a 40-minute break, I will do Pamela aerobics for 40 minutes.

Some scientific advice on fat loss diets, some must-have diet methods for people!

Run, don't run according to the number of laps, run according to the time, at least 30 minutes each time, the body fat will generally start to be consumed after you continue aerobic exercise for 20 minutes, and all you consume before is glycogen. Jogging, at a pace that you feel is right It's okay to run a lap in a minute, but you have to have enough time. It's best to run for 1 hour, I ran 4 times a week in order to reduce the swimming circle, each time it was about 40 minutes, and that one was hearty, sweaty, and very refreshing.

In addition, it is better to cooperate with some anaerobic exercises in the gym, I arranged 1 hour of anaerobic exercise before running during that time, that is, to train muscles, during that time, I did sit-ups, sit-ups in various postures, and then went to run, the effect was very good, and I saw the change in about half a month.

Other aerobic exercises, such as skipping, swimming, dancing, spinning, etc., are also possible, but my experience is that the duration must be sufficient, and there is persistence. Insist on not saying, that is a must, persist until the effect is satisfactory to you, the effect must be slow first and then fast and then slow, at first you can't see the effect, but after a period of time the effect will be obvious, and then slow down again, in fact, generally as long as you persist until the effect appears when you have already developed a habit, like I now do not run two or three times a week to feel uncomfortable muscles. As for the duration, because the order of people's exercise consumption is glycogen, fat, and protein, people do not consume fat at the beginning of exercise, and fat begins to be consumed only after exercising for a certain period of time and intensity, so the time must be guaranteed.

If you think it's monotonous, go dancing, my cousin danced belly dancing for two months during the summer vacation, and I think the effect is exaggerated.

In addition, the diet is less greasy, and the rest is normal.

It is still necessary to feel healthy dieting and effective exercise, but first of all, you must hint to yourself mentally to go **, and remind yourself all the time!

Eat less at night, drink more water during the day, or drink hot water, and the cool bamboo I drink has a very good effect.

1.It is advisable for you to do more physical activity (such as morning jogging, squatting, sit-ups, etc.) in the morning. 2.

Persistence is victory.

Exercise for 2 hours a day, eat breakfast well, eat lunch full, and eat less dinner.

This requires a process, the amount of exercise is reached, it will naturally burn fat, you have to insist on exercising every day or every other day, and you will see the effect over time. Fitness is a process, don't worry, just stick to it.

If you lose fat, the exercise effect is not particularly ideal, if you increase muscle, anaerobic exercise is better, oral protein will increase the effect, aerobic exercise in the early stage is mainly fat loss, and then start anaerobic exercise to add strength training

You can exercise muscles, do push-ups, ** need to insist, a friend of mine also insists on running every day, more than a month later, I want you to succeed, and you can usually drink some flower tea, rose gold flower tea, Xiao Guiren.

Lose 16 pounds in two months, this effect is good, I want to try it,

Eat less, only vegetables, no staple foods, and a month is fine.

If you want**, you can consider liposuction**, or take the method of controlling diet and exercise**, usually control the intake of staple foods, don't overeat at each meal, you can replace vegetables and fruits with dinner, and try to exercise as much as possible. I hope my advice is helpful to you. If you want to get more authoritative medical aesthetic knowledge, you can do it at Lemon Aimei.

Yes, ** It is best to lose health and adhere to exercise and moderate diet.

If you want to be healthy**, the most effective is ginger black tea, but the taste of ginger black tea is a little strange, it depends on the degree of personal adaptation, if you can accept it, you can try it. In order to harmonize the taste, you can also add a little honey to the ginger black tea to add a touch of sweetness. A cup of ginger black tea every morning and evening, not only has the effect of clearing the intestines and warming the stomach, especially reminding that ginger black tea must not be used to directly replace the staple food, should exercise and moderate dieting is the most effective and healthy way.

In addition to ginger black tea, there are also some medicinal tea formulas that also have **** effects, such as lipid-lowering oolong tea and the like, but the amount of medicinal tea **** should be controlled, otherwise improper drinking of medicinal tea will cause adverse effects on the body.

1.Among the various sports, the most ideal sport is swimming. Swimming is an aerobic exercise and consumes a lot of calories.

This is because water is 28 times more heat transferable than air, and a person who stays in the water for 8 minutes consumes the same amount of heat as it does in air at the same temperature for 2 hours. So it has a better ** effect. When swimming, the human metabolism is very fast, you can consume 1100 kilojoules of calories in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is a very ideal method.

When swimming, the human body is supported by the buoyancy of the water, the hands and feet are used together, the joints and muscles of the whole body are evenly coordinated, and all parts of the body are stretched, making the body more symmetrical.

2.Simple and easy running is known as the king of aerobic metabolism, and jogging in running is also known as fitness running. The jogging action is simple, the amount of exercise is easy to adjust, and the effect is even more significant.

Many people ask how to be fast and healthy, and it is right to choose jogging! In jogging, the waist, back and limbs are constantly moving, in addition to effective fitness, it can also burn fat, thereby reducing the storage of body fat and achieving the best effect. However, it should be noted that jogging should be hydrated in time.

It is best to run 3-5000 meters every day, just run normally, and run without the forefoot. After running, you should do a muscle stretching exercise for about 15 minutes. Jogging has a positive effect on maintaining good heart function in middle-aged and elderly people, preventing the decline of lung tissue elasticity, preventing muscle atrophy, and preventing coronary heart disease, hypertension, arteriosclerosis, etc.

At the same time, it can accelerate fat consumption to achieve the purpose of rapid **.

3.For the magical effect of skipping rope, not everyone learns to grasp it well. In terms of exercise, jumping rope for 10 minutes is equivalent to the energy expended by jogging for 30 minutes or dancing calisthenics for 20 minutes.

Therefore, jumping rope is also an aerobic exercise that can burn a lot of calories in a short period of time. When you are a beginner, you can jump for 1 minute in place, 3 days later, 10 minutes after 3 months, and a "series of jumps" every day after half a year.