"You always have time, choose a hot life" - Healthy weight loss

During the Spring Festival holiday, the box office of "Hot" directly topped the film list. Jia Ling's perseverance and fighting spirit are touching and shocking.

At the same time, everyone eats a lot of fish and meat during the Spring Festival, and it is inevitable that they will gain three pounds. Many friends are ready to lose weight. So how can ordinary people lose weight healthily?

The root cause of obesity is that energy intake exceeds energy expenditure. Calories come from the energy-supplying substances in the food we eat: protein, fat, and carbohydrates. Calorie consumption mainly comes from three aspects: basal metabolism, physical activity, and the thermal effect of food. The key to weight loss is that calorie intake is less than calorie expenditure.

Regular work and rest is the basic guarantee for weight loss

Reversing the day and night cycle will reduce the body's immunity, affect endocrine system, interfere with fat metabolism, and thus cause obesity. Therefore, if you want to lose weight successfully, a regular schedule is the basis for achieving a healthy body shape.

Improving your diet is the first step to losing weight

1. Low-fat principle. Among meats, chicken breast, chicken thigh, lean beef and shrimp are more suitable for people who want to lose weight. Soy products are high in protein and low in calories, so you can eat more of them.

2. Eat more fiber-rich grains, vegetables, and fruits. Fiber-rich foods are generally larger in size, and only with volume can you feel full, and then you don’t want to eat extra food, which prevents you from having a "big belly".

3. Control the amount of food you eat at each meal and develop the habit of eating until you are 80% full.

4. Use stewing and steaming more often when cooking, and stir-frying and frying less often.

Exercise is a good way to increase consumption

1. Aerobic exercise can promote the health of cardiopulmonary function and respiratory system.

2. Strength training can increase our muscle strength and thus protect joints and bones.

3. Stretching exercises can help us improve flexibility and maintain a normal range of motion.

4. It is recommended that you exercise 3-5 times a week, each time for about 1 hour.

5. Ba Duan Jin and Tai Chi are suitable for people who have waist and leg problems and are not suitable for strenuous exercise. They are also very beneficial to physical health.

Emotional stress is a speed bump for weight loss

There is a kind of "stress-induced obesity", that is, the more stressed and tired you are, the more serious the obesity is. This situation occurs because the nervous mood causes endocrine disorders in the body, leading to metabolic disorders of the three major substances of sugar, fat, and protein, as well as fat accumulation. You might as well use the weekend to go out for mountain climbing and flower viewing to relieve the pressure of internal circulation.