Five misunderstandings in sports and fitness

We can get healthy through fitness, but we can also go outside without going to the gym. At the same time, we can exercise at home at any time. So, even if you don’t want to run the gym every day, you can also exercise at home. There are many ways to exercise, and the threshold of exercise is not high. We can use different ways to help the body get the amount of exercise.

People who never go to the gym for fitness may go out to take part in outdoor sports. Outdoor sports is also a more convenient and healthy concept of fitness. We exercise outdoors, not only without the limitation of distance and venue, but also with better sports body. If we often do outdoor sports, we can get a healthier body and a better sports experience.

In fact, fitness is a relatively time-consuming exercise behavior, which needs to be carried out three times a week, one time requires high-density fitness for an hour to an hour and a half, before fitness, we need to warm up, after fitness, we need to stretch and stretch our limbs more, we need to delay a certain amount of time on the way to the gym, and after conversion, the time spent on fitness this week is also a lot. So some busy friends will not choose to go to the gym to take part in systematic fitness.

What’s your real weight?

With the development of society, people’s economic level is getting higher and higher. At the same time, there are more and more obese people. Both men and women want to lose weight now. When we lose weight, what we care about most is the change of the number on the scale.

Everyone knows that every time period, your weight is different. So for us to lose weight, we also pay attention to weight. In fact, during your weight loss, at this time point, it is your real weight.

So when to weigh is the real weight, many people are wrong. In fact, whether you are in the process of weight loss or in daily life, you want to find your true weight. The best thing is to get up in the morning, and then after going to the toilet, you can park the mall car.

Because after the digestion at night, when you get up and go to the toilet, the garbage and toxins in your intestines will be discharged very clean. Plus, if you haven’t had breakfast, it’s equivalent to your net weight. If you’re trying to lose weight, you can see that your weight has changed.

Don’t weigh too often. It’s wrong for a person to weigh many times a day, because the weight will fluctuate a lot in a day, which will affect your mood and even interfere with your determination to lose weight.

Aerobics and Strength Training

Speaking of weight loss and fat reduction, I believe that everyone will certainly be familiar with it, because many of us will go to some weight loss and fat reduction training to achieve our goal of reducing body fat.

And many of us carry out the most weight loss and fat loss exercise, which should be aerobic exercise such as running, because many of us mentioned that the first time we think of weight loss and fat reduction, the exercise should be running .

As for weight loss and fat loss, what I want to say is that if we want to do better weight loss and fat reduction, or if we want to have a better weight loss and fat reduction effect.

Then it is not enough to just perform aerobic exercises such as running. We’d better go for some anaerobic strength training so that we can have a better fat loss effect.

So why can anaerobic strength training help us lose weight and lose fat, and make it easier to consume fat on our body?

Does Chicken really Help to Lose Weight?

Chicken breast refers to the two large pieces of meat on the chicken breast. Shaped like a fight, chest meat. The meat is tender, delicious and nutritious. Chicken breast meat has high protein content and is easily absorbed into the body. It has the functions of strengthening physical strength and strengthening the body. Phospholipids, which have important effects on human growth and development, are important sources of fat and phospholipids in Chinese dietary structure.

The heat of the chicken breast is very low. The 100 grams of chicken breast has only 130 calories, which is much less than rice. And the protein content is relatively high, 100 grams contains about 22 grams of protein. They are all high-quality proteins that are easily absorbed and utilized by the body, increasing the basal metabolic rate to synthesize muscles.

Most importantly, chicken breasts are more satiety. In general, eating 400 grams of chicken breast a day can meet the needs of most people for protein one day. And the feeling of fullness is very strong. If you eat about 200 grams of chicken breast for a meal, you will feel full. The heat of 200 grams is only 260 calories. Coupled with the intake of other fruits, vegetables and miscellaneous grains, the daily consumption is about 1500 kcal, so it is very simple to lose 5-6 kg a month, and it is not painful at all.

How do people with diabetes control their blood sugar?

Many people with diabetes think that they only need to control the intake of sugar, but they don’t know that rice and pasta in daily life contain a lot of carbohydrates, and these carbohydrates will turn into sugar accumulation when they enter the body, so that blood sugar can not be stabilized. . Therefore, we should pay attention to the intake of these foods, and try to eat more whole grains. The dietary fiber contained in the whole grains is relatively high. Eating more can promote gastrointestinal motility, delay the rise of blood sugar after meals, and allow the stomach to empty. The speed is slower.

Most people with diabetes will not be able to decompose and absorb various high-fat, high-cholesterol foods because of the thickening of blood and the decline of lipid metabolism. It is not easy to contain a large amount of unsaturated fatty acids in various soy products. It is absorbed by the body and can help break down some of the cholesterol in the blood after entering the body, thus acting as a lipid-lowering effect.

There are many people with diabetes who will restrain their staple food intake at every meal, but it will not be long before they will be hungry. It is easy for them to find low blood sugar, so they are particularly worried, afraid to eat too much to let blood sugar Rising, eating too little to make blood sugar too low, in fact, people with diabetes can take the form of eating less and eating more, because most people with diabetes have insufficient ability to break down the sugar protein fat, so the way to eat less meals can not only make the food very good. Decomposition and absorption can also avoid excessive intake at one time, and this can also prevent hypoglycemia due to insufficient eating per meal.

Should people who lose weight drink more or less water?

First, let’s know how much water the human body needs. For the general population and the healthy human body, it is found that the adult male friends need 3000 ml of water every day and the adult female friends need 2700 ml of water every day. All the drinking water in a day is included.

This is no special case of drinking water, such as summer, exercise during weight loss, dry temperature, etc. should be increased appropriately. However, people with abnormal renal function and heart function may be burdened by drinking a lot of water.

But according to the study, 1700 ml for adult men and 1500 ml for women, which is the amount of drinking water without special circumstances. For example, people who go on exercise to lose weight, dry temperature and other kidney functions, and people with abnormal heart function will also have more drinking water, so as long as the amount of drinking water is not less than this number, it is OK, and usually depends on the individual’s constitution.

What health problems should middle-aged people pay attention to?

If the stool stays in the body for a long time, it will not be able to eliminate the toxins in the body in time, or even absorb the harmful substances in the body for a second time, so that the toxins can circulate in the body constantly. In addition, it will also increase the number of bad bacteria in the intestinal tract, affect the number of good bacteria such as bifidobacteria, disorder the intestinal flora environment, and make people appear chloasma, halitosis and abdominal distention. Over time, it will increase the risk of colorectal cancer.

Every night when I lie in bed, I can’t sleep over and over. I always have nightmares, and I am in a light sleep state. This will reduce my resistance and immunity, and affect my work and life the next day. At this time, viruses and bacteria take advantage of the emptiness, and finally all kinds of diseases come one after another.

With the growth of age, lung function will gradually decline. Generally, the lung capacity will decrease from about 20 years old. If you don’t exercise at ordinary times, you will be panting a little. Try to give up the bad habit of smoking and keep away from air pollution and kitchen oil smoke, so as not to speed up the aging of lungs.

Reduce Weight Scientifically and practically

Although nuts are high in calories and fat, they contain unsaturated fatty acids and protein. To a certain extent, the intake of unsaturated fatty acids and protein will improve the thermal effect of eating, so that eating itself will consume a lot of energy. In addition, nuts are rich in dietary fiber, not easy to be absorbed by the gastrointestinal tract, strong sense of satiety, which can inhibit our intake of rice and pasta. At the same time, dietary fiber can promote gastrointestinal peristalsis, speed up the passage of food through the gastrointestinal tract, improve constipation, and reduce heat absorption.

The dietary fiber content of most nuts is high, especially the nuts such as Padan wood, almond, hazelnut, etc., which have a strong sense of satiety and can avoid excessive hunger. Eat some nuts at the right time for dinner, which can not only control the amount of food, but also make the feeling of fullness last longer; eat a few nuts when you are hungry before dinner, so that you won’t eat too many meals because of hunger, which is conducive to weight control.

Nuts are rich in mineral elements, which can improve skin luster and reduce the chance of cramping during exercise. The calcium element in nuts is good for human body to generate heat; the iron element can help human body to transport oxygen, which is good for blood circulation; the potassium element can promote the health of nerves and muscles, maintain body fluid balance, relax muscles; the phosphorus element helps to maintain the balance of acid and alkali, assist metabolism and energy generation.

How to scientifically lose weight

It is not difficult to lose weight. It is difficult to stick to it. Many people understand that in the process of losing weight, the usual habits cause them to gain weight. Only pay attention to the details and stick to some correct skills to help you lose weight successfully. For example, the correct mentality, diet control and the willpower to adhere to exercise, these small details are the factors that determine your success or failure.

Many dieters have the mentality of losing weight quickly. Many bad businesses have seized this point and started to sell a lot of weight loss products. Although many people have spent a lot of money to buy weight loss products, but the weight loss effect is not satisfactory. Even if the advertising is much better, there are basically no cases of successful weight loss in the reality, but it is a case of rebounding and regaining fat.

Don’t trust all kinds of weight loss products. If the diet pills are useful, then the stars are all good, do they still need to go to the gym to exercise? Weight loss depends on scientific weight loss methods and firm determination to make you succeed.

Three misunderstandings of eating fruit to lose weight

If you want to lose weight through fruit, you need to choose the fruit with lower sugar content. Higher sugar content is not conducive to weight loss, so bananas and pineapples are not suitable for weight loss friends to eat more. We should choose fruits with low sugar content, such as apples, plums and kiwifruit.

Using fruit to lose weight requires mastering the time to eat fruit, preferably half an hour before dinner, which can occupy a certain stomach capacity, reduce the amount of dinner, so as to achieve the purpose of losing weight. At the same time, at dinner, you can also choose some fruits, with low-fat yogurt, as dinner.

It should be noted that eating fruits after meals should be avoided as much as possible, which may increase blood sugar and cause fat accumulation, which is harmful to weight loss. In addition, there are some fruits that are helpful for digestion that can be eaten properly after a meal, which can help digestion and reduce calories. For those who want to lose weight, if they want to lose weight, they usually choose fruits instead of finished or semi-finished products such as juice, because most of the juice on the market will add some sugar to maintain the taste, which is right or wrong for the effect of weight loss Often disadvantageous.