Eat a balanced diet and maintain a healthy weight

　　After the “hot” New Year, you don’t necessarily feel envious when you see other people’s good figures. By mastering the balance between eating and exercise, everyone can also have a healthy weight. There are two ways to maintain a healthy weight. One is to keep your mouth shut, and the other is to keep your legs open. The result of overindulging in eating and drinking during the Chinese New Year is that you need to do more exercise to burn off excess fat. Energy deficit is the best way to lose fat.

　　How to open your legs

　　1. Moderate intensity exercise is recommended

　　Exercise intensity and duration are important determinants of fat oxidation. During exercise, people need to consume sugar, fat and other energy substances to generate energy. When exercise changes from low intensity to moderate intensity, the consumption rate of sugar and fat gradually increases. When the exercise intensity changes from moderate to high intensity, the decomposition of fat will be inhibited or even not decomposed. Because when the intensity of exercise is too high, the body cannot get enough oxygen. In this case, it must use anaerobic glycolysis to provide energy. At this time, lactic acid will be produced, which means we may feel soreness. One of the reasons.

　　Among people with training habits, when the intensity reaches 59% to 64% of the maximum oxygen consumption (75% to 78% of the maximum heart rate), the maximum fat oxidation rate (MFO: the maximum amount of fat that the body can oxidize per unit time) is reached. weight); in the general population, maximum fat oxidation rates are achieved when intensity reaches 47% to 52% of maximum oxygen consumption (67%-70% of maximum heart rate). Therefore, moderate-intensity exercise is recommended as fat is broken down the fastest.

　　Note: Maximum heart rate = 220 - age (years)

　　2. Choose appropriate exercise methods

　　Although it has been emphasized that exercise is definitely better than no exercise, there can also be some preferences in the choice of exercise methods. Because exercise mode also affects fat oxidation, fat oxidation is higher when running than when cycling. Endurance training can induce adaptive changes in the body and also increase fat oxidation.

　　Of course, if you are just starting to exercise, walking is also a good choice. Walking is also the nemesis of body fat. One study found that healthy postmenopausal women lost 1.8% of body fat after 15 weeks of walking exercise and 3.9% after 30 weeks of walking. According to Nature, walking for 30 minutes most days of the week can significantly reduce body weight and body fat percentage.

　　In addition, a certain degree of strength training can also help increase muscle mass and help maintain a beautiful body shape. Multiple studies have proven that adding strength training is more effective at reducing body fat than aerobic exercise alone.

　　3. Try high-intensity interval exercise

　　When exercise time is limited, you can also choose high-intensity interval exercise (HIIT) to lose fat. You can perform high-intensity exercise for 30 seconds to a few minutes, and then alternate low-intensity recovery training for 1 to 5 minutes; it lasts about 30 minutes, including 5 minutes of warm-up and relaxation, and can be adjusted according to your own situation. One benefit of this exercise is that it can be tailored to the amount of space around you and what equipment you have around you, from jumping jacks to climbing stairs. Compared with moderate-intensity continuous training, HIIT requires 40% less training time. It should be noted that those with no foundation in exercise, patients with cardiovascular systems, those who are sedentary, and those who have been injured are not suitable for starting high-intensity training rashly.

　　How to keep your mouth shut

　　1. Eat high-quality protein

　　Eating high-quality protein may help preserve muscle mass and metabolism during fat loss, including meat, seafood, eggs, beans and soy products, and milk and milk products. Increasing protein intake can also increase feelings of fullness, reduce hunger, and reduce energy intake, all factors that contribute to weight loss.

　　2. Eat “healthy fats”

　　A 12-month study shows that a Mediterranean diet rich in healthy fats like olive oil and nuts can achieve greater long-term weight loss results than a low-fat diet. And increased intake of trans fats (fats commonly found in fried or processed foods) is associated with long-term weight gain. But healthy fats are still high in calories, so it's important to control your total intake. You can choose to replace foods containing trans fats such as fried foods with healthy fats, and fat oxidation rates have also been shown to decrease after consuming a high-fat diet. This is partly due to reduced glycogen stores and partly due to adaptations at the muscle level.

　　3. Choose the right drink

　　With changes in lifestyle, various drinks have become common in our daily lives. Swapping sugary drinks for healthier ones is one of the easiest ways to promote long-term, sustainable fat loss. Research shows that drinking sugary drinks and alcohol increases the risk of excess belly fat compared to choosing non-caloric drinks, such as water or unsweetened green tea. According to a small study of 14 young men, drinking 570 ml of water before a meal can increase feelings of fullness, reduce hunger, and reduce calorie intake during meals. Plus, green tea contains caffeine and is rich in antioxidants, both of which may help increase fat burning and metabolism.

　　4. Increase dietary fiber

　　Soluble dietary fiber (found in plant foods) absorbs water and moves slowly through the digestive tract, helping you feel full longer. According to some studies, increasing your intake of high-fiber foods can prevent weight gain. These foods include fruits, vegetables, legumes, whole grains, nuts and seeds. Increasing soluble fiber intake significantly reduces body weight and abdominal fat, regardless of calorie intake.

　　5. Intermittent fasting

　　Compared with fasting, consuming carbohydrates before or at the beginning of exercise significantly reduces fat oxidation rates; fasting for longer than 6 hours optimizes fat oxidation. One retrospective study found that subjects who fasted intermittently lost 0.8% to 13% of their body weight. For example, you could eat only during an eight-hour window each day and fast the rest of the day. But it's important to note that intermittent fasting isn't suitable for everyone, especially those at risk for eating disorders or those who are pregnant. Before trying intermittent fasting, you need professional guidance.

　　6. Ensure adequate and high-quality sleep

　　Getting enough rest can also help with fat loss. Staying awake for too long can make you crave more food. This is because sleep deprivation can lead to hormonal changes, increased appetite and an increased risk of obesity. Physical fatigue may even lead to stress and inflammation, affecting recovery from exercise. One study found that lack of sleep reduced fat loss by 55%. Adults need seven hours or more of sleep at night. Sleep needs vary from person to person. If seven hours is not enough, you can increase it appropriately. So stick to a regular sleep schedule, limit your evening caffeine intake, and minimize the use of electronic devices before bed. In general, the body's energy is a dynamically changing process, and fat loss is not something that can be accomplished overnight. Research also shows that slow weight loss may be more beneficial to improving body composition and reducing body fat, and may also reduce the risk of regaining it later. (Yangzi Evening News)