Facing the severe epidemic situation, many people have reduced going out to exercise and often stayed at home to fight the epidemic. In addition to the New Year holiday, it is more unbearable to face all kinds of New Year foods, eat food, and gradually gain weight. I believe this The problem also plagues many people. So, how to effectively eliminate fat and lose weight?
First of all, I believe that many people know that diet and exercise are the best way to lose weight.
It is necessary to properly allocate the intake ratio of nutrients, manage eating habits properly, and achieve the goal of achieving a calorie deficit, so that fat and weight loss can be effectively eliminated.
Generally speaking, carbohydrates are divided into carbohydrates with high GI value and carbohydrates with low GI value. The GI value, also known as the glycemic index, is a concept proposed by Dr. David Jenkins in 1980 for the diet planning of diabetic patients. It is mainly used to check the level of blood sugar after two hours of digestion of food, and display it with a value in the range of 0-100.
After the carbohydrates in food are broken down in the digestive tract, they eventually turn into glucose and enter the blood, and blood sugar rises immediately. However, due to the different types of carbohydrates in food, the speed of conversion into glucose is also different, and even the speed of blood sugar rise is also different. In addition, mixing different foods when eating will also affect the conversion rate of glucose, so blood sugar will change. High GI foods are easier to digest and convert into glucose, so it is easy to produce high blood sugar. On the contrary, the conversion speed of low-GI foods is slower, and blood sugar rises naturally less.
Low GI carbohydrates are brown rice, five-grain rice, sweet potato, oatmeal, spaghetti, rice noodles, whole grains, etc.
Protein is composed of amino acids. There are nine kinds of amino acids that the human body must consume from the diet: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan , Valine and Histidine. The protein contained in food is not the same. There are nine kinds of proteins with essential amino acids called complete protein, which will be regarded as a better source of protein. By increasing the ratio of protein to provide energy in the diet, it helps prevent muscle loss during weight loss and provides a material basis for "reducing fat without losing meat." High-protein foods are much stronger than ordinary pure carbohydrate foods. Therefore, blood sugar is not easy to rise and fall sharply, and it is not easy for us to return to overeating.
High-protein foods are meat, eggs, soy products and so on.
In addition to effective diet control, a proper amount of exercise can help burn calories and increase metabolism. The higher the metabolism, the better the effect of cellulite reduction. You can choose high-intensity interval training, including opening and closing jumps, push-ups, bow walks, and full-body exercises, 20 to 40 reps for each group, and 2 groups for each exercise.
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