To meet office workers 'four big wishes to lose weight, choose diet or exercise?

Target: I want to wear a smaller size!

○ Suggestion: Stick to a diet

Strictly controlling calorie intake makes it easier for you to lose fat and weight. Statistics show that people who do not diet and rely on exercise to lose weight can only lose about 2% of their weight in half a year or even as long as a year.

We can analyze it through a simple data calculation: If you want to lose 1 pound of weight per week, you need to consume about 7000 calories, which means you need to reduce your intake or consume 500 calories per day. That means that either you eat 3 less biscuits and 2 buns per day, or you have to insist on riding a bicycle for 1 hour every day to achieve your goal. For busy white-collar women, it is actually clear at a glance which method is easier to do.

So, do you want to wear your new little dress in front of him? Starting tomorrow, replace the 200 calories of full-fat mocha with 5 calories in a cup of black coffee in the morning. At the same time, say goodbye to the 200 calories of half a cup of ice cream and the 160 calories of tomato-flavored potato chips during afternoon tea time. You can achieve easy weight loss every week. Dream of reducing clothes. Also, keep in mind that for every 5% of your weight you lose, you can also reduce your chances of developing diabetes by about 60%.

Tips: Dieting should be done...

Adhere to a vegetarian diet. Daily meals are based on fruits, vegetables, whole grains, soy products and nuts, and olive oil is recommended.

Cutting down on processed foods that contain high amounts of salt, sugar and unhealthy fats, such as instant meats, deli, snacks, biscuits and breads, is not conducive to your weight loss plan.

Choose low-fat or non-fat foods, such as skimmed milk, low-fat cheese and whole-wheat bread, which can be your quick weight loss partners.

Target: I want to reduce my body fat percentage and become healthier!

○ Suggestion: Keep exercising

Dieting may help you lose weight in a short period of time, but a strict slimming diet menu also reduces your basal metabolic rate and your muscle mass during rest times. This means that once you stop dieting, you are likely to rebound or even gain more weight.

Therefore, reducing fat content and building muscles are the key to healthy and effective weight loss.

In order to achieve the goal of shaping a better body curve and reducing body fat percentage, you need to:

① Adhere to aerobic exercise, which is a panacea for reducing body fat rate. Adhere to aerobic exercise for more than 30 minutes 3 to 5 times a week to burn fat quickly.

② Strength training exercises to practice muscles. It is still not enough to reduce fat alone. It is necessary to maintain moderate-intensity strength exercises twice a week, one to exercise the lower limbs and the other to exercise the upper limbs. You can implement an exercise plan with aerobic and strength every other day.

③ Coordinate with a reasonable diet structure to maintain a balanced intake of protein, carbohydrates and fat. A more perfect match is to consume 40% of carbohydrates and protein each, and consume 20% of fat. Such a diet can guarantee the calories needed for exercise while maintaining metabolic levels.

Target: I want to be refreshed and lithe!

○ Suggestion: Stick to a diet

You should arrange your meal structure and meal time reasonably. Eating less and more meals can control your appetite and maintain a balanced glycemic index, because changes in blood sugar that fluctuate between high and low are one of the important reasons for fatigue. In addition, reasonable dieting can also adjust hormone levels, such as dopamine, adrenaline and other hormones can keep your spirit in a state of excitement and pleasure.

Therefore, when you feel tired, it is recommended to eat 5 to 6 meals a day or every 3 hours; add 2 to 3 additional meals in addition to the main meal. Such additional meals should be based on protein, healthy fats and carbohydrates, and the calories of food eaten per meal are recommended to be controlled at around 200 calories.

Breakfast: 1 cup of milk, half an egg, 2 slices of soda biscuits or whole-wheat bread, mixed vegetables. Mixing vegetables can replenish your body with B vitamins and promote digestion.

Add meal: sugar-free yogurt, soda crackers, cucumbers or tomatoes.

Lunch: 2 taels of coarse grains of rice, mainly steamed, boiled, and stewed. There is also a lot of oil used in stir-frying, which is close to cooking methods such as frying and frying, which is not conducive to diet and weight loss.

Lunch additions: oatmeal yogurt, buckwheat tea, 200~400 grams of fruit. Don't eat large amounts of fruit because of a diet, otherwise it may lead to diabetes.

Dinner: Congee, a steamed bun or coarse grain steamed buns, sweet potatoes, yams, mixed vegetables. Foods such as sweet potatoes and yams that are low in calories and bring a feeling of fullness can be your "happy dinner".

Dinner addition: If you work overtime, you can have one egg white and two biscuits. If not, try not to eat snacks and drink a cup of "slimming tea" such as lotus leaf tea or coix seed water.

Target: Seeing the news of sudden death of overtime workers, I want to lose weight to prevent heart disease!

○ Suggestion: Keep exercising

According to an eight-year study by a foreign medical institution, slightly obese people are more vulnerable to cardiovascular disease. Research has shown that persistent exercise can not only lose weight, but also relieve physical and mental stress, lower cholesterol and optimize blood circulation, three factors that are key to reducing the risk of heart disease.

Compared with dieting, if you want to be healthy and stay away from heart disease, you still have to move. You need to at least do:

① 150 minutes of aerobic exercise once a week: running or cycling. Exercise intensity can gradually increase as you grow your strength level, but be sure to avoid overworking, otherwise it will backfire.

② 20-minute strength training twice a week: weightlifting equipment or dumbbells. Strength training can allow your heart to pump blood more effectively and maintain heart health.

③ No time for specialized training? Walking can also be regarded as aerobic exercise. You can use a pedometer or download a step counting software on your smartphone to walk 10,000 steps or 5 kilometers a day. Carrying a bag while walking is a kind of strength training. If you live on a high floor, don't take the elevator anymore, because walking up the stairs has both exercise effects.

④ Don't always sit down. Sitting for a long time can easily cause poor metabolism and increase the risk of heart disease. It is recommended to stand up and walk every hour and do some simple "little gymnastics". If you are too busy, you should consider standing up for a while or walking around while making phone calls with your mobile phone.

Pseudo-scientific diet

In order to put on a bikini smoothly, you may have tried or planned to try the following things. They may all seem to be good strategies to lose weight, but if you look closely, you may seem pseudoscience!

1. Trust everything quickly

"21 days will give you a good butt" and "two weeks to develop supermodel legs". Unfortunately, these "quick fixes" are not reliable.

When you lose fat quickly, your body automatically turns on a protective system to prevent the loss of fat cells, which reduces basic metabolism and allows you to consume less. So when a rapid weight loss cycle is over, it is difficult to maintain your original weight even if you eat a small amount of food.

The specific content of the crash method may be correct, but it gives you a tempting time and makes you underestimate the hard work of losing weight. Don't be convinced of any plan that advocates quick results. Please extend the cycle to 90 days or more.

2. Beat big fat meat purely by relying on fruit and vegetable juice

Fresh fruit and vegetable juices are indeed good for weight loss, but there is no scientific basis for fruit juice alone to lose weight. On the contrary, drinking only fruit and vegetable juices for a long time is harmful to your health.

Look at those friends who happily share the weight-loss effects of drinking fruit juice. Who is not strictly controlling normal intake at the same time? Therefore, the result of weight loss is not only the result of fruit and vegetable juices, but also the result of comprehensive control of diet.

3. Use static Plank to practice vest

The key part of the bikini figure is the waist and abdomen, and many women practice the vest line hard in summer. Plank tablet support has become very popular recently, and everyone is trying hard to refresh their support time.

But if you only rely on static support to practice your abs, you may be disappointed. The abdominal muscles are composed of multiple muscles such as rectus abdominis, transverse abdominis, abdominal oblique muscles, abdominal external oblique muscles, etc. Plank only exercises the transverse abdominis muscles during brushing time. This muscle has a sculpting effect on the entire abdominal line. Not very big.

Developing rectus abdominis and external oblique abdominis is the key work to build vest line, but Plank has a lot of deformation, rather than challenging support time, it is better to practice its deformation movement more.