The results of weight loss are not effective, and diet has a great impact. If you want to lose weight effectively, you must master the hot ingestion. As long as the heat intake is lower than the base yield rate, that is, the heat consumption is greater than the heat intake, it can slowly accumulate weight loss results.
Heat consumption is the key to meat-shaking. Be careful when eating hot fried
The best food is crazily eating delicious food, even if it is very active, it is still very difficult to turn meat! The weight loss results are not effective, and the problem may be that the hot food in the food may not be controlled well. Nutritionist Zhang Xiangning pointed out that slimming is a concept of decreasing. As long as the total heat consumption is greater than the consumption, you can lose weight; otherwise, you will gain weight.
The focus of slimming is to increase heat consumption and reduce heat intake. The key to affecting consumption is activity and dietary behavior. Zhang Xiangning pointed out that the basic accreditation rate refers to the lowest heat consumed by a person who lie down all day, which will decrease as the increase in years and reduce the heat consumed. This is why people eat less and eat less and become fat when they grow older. In addition, people with large amounts of activity and high muscle mass consume a lot of heat and are less likely to gain weight.
Take women at the age of 30, 160 cm, and 60 kilograms as examples. The basic thanksgiving rate is about 1,289 calories. If you take less than 1,289 calories per day, you can gradually achieve weight reduction. To reduce the heat from your diet, Zhang Xiangning recommends that you do not add sauce or drink soup during meals, and change the fried and fried to boiling or boiling, which can reduce the amount of calories by about 150 to 200 per meal.
BMR basic succession rate calculation formula is as follows (Mifflin-St Jeor formula):
Male BMR(Kcal)=10 × body weight (kg) + 6.25× height (cm) - 5× age + 5
Female BMR(Kcal)=10 × body weight (kg) + 6.25× height (cm) - 5× age －161
In daily diet, the common fried pork ribs include 1,055 calories, 969 calories for 1 bowl of beef noodles, 504 calories for 10 pills, 753 calories for 10 pills, 541 calories for small pieces of yeast oil, 280 calories for 1 bowl of white rice, etc.
Choose to eat with less heat. Remove "this" and reduce weight faster.
"Reduce 500 calories per day, and reduce by about 0.5 kg per week." Zhang Xiangning said that high-quality and low-heat konjac rice, konjac noodles, and white cauliflower rice can be used to replace rice and noodles. Replacing a bowl of serving can reduce the heat by about 250 calories. In addition, if you remove the chicken skin, pig skin, fatty oil, pastry, gravy, and thicken soup, you can deduct more heat and accelerate weight reduction.
Many people do not leave their drinks. Sweet drinks, especially hot fried doughs, are hotter than 650 calories for a cup of 700cc. Therefore, if you have to drink beverages, it is best to change to sugar-free and zero calories to increase the chance of successful weight loss.
The efficiency of weight reduction is limited by only jogging for half an hour. It only consumes about 1 bowl of white rice. "Just think it's difficult to lose weight by relying on sports." Zhang Xiangning said that only 7,700 calories can be used to reduce the weight by 1 kilogram. The amount of heat consumed by different weights during the same amount of exercise is also different. Taking 30 minutes of adult sports for 60 kg as an example, jogging can consume 246 calories, pedaling can consume 120 calories, swimming can consume 189 calories, and yoga can consume 90 calories. In other words, if you want to reduce 1 kilogram by jogging, you need to run for 15.6 hours to get it!
Zhang Xiangning emphasized that aerobic exercise over 30 minutes helps fat burning, while fat storage and reduction are performed at the same time throughout the body. Only sitting up and sitting up can actually not burn fat locally, but it can increase the abdominal muscles and achieve visual shaping effect. Although exercise cannot lose weight immediately, it can improve basic elimination rate, increase muscle, reduce insulin resistance, and maintain a good mood. Encourage the public to exercise three times a week, 30 minutes each time, and the heart rate reaches 130 seconds. Only by combining sports with diet control can the success rate of weight reduction be increased.