Myth 1 as long as regular exercise, can achieve weight loss goalExercise can burn calories, but exercise alone is not enough.
Studies have shown that even if you play tennis for a few hours a day, you can lose weight by drinking just one or two more cans of soda or eating a few high-calorie crackers.To obtain lasting weight loss, in addition to exercise, also should be reasonable regulation on food, the intake of no more than consumption, so the volume of fat cells don't increase, shape also will be relatively stable. It is important to note that obese people have less to eat, especially if they are not able to eat three hours before bedtime, as energy consumption decreases during the night. If you are hungry, you can eat more fruits with fiber and increase bowel movements, which can help you control your obesity.
Myth 2: abdominal exercise is bad for your healthPeople are always worried about the dangers of an empty stomach.
Because of an empty stomach, the amount of glycogen stored in the body is consumed in large quantities, and there is a danger of hypoglycemia, which is not suitable for weight loss.Well, that's not the case. Dallas bodybuilding center study found that healthy people an hour or two before meals (i.e., on an empty stomach) for moderate exercise, such as quantitative walking, dancing, jogging, biking, etc., can help you to lose weight. This is because there is no new fatty acid in the body to enter adipose cell, easy to consume redundant adipose, the weight loss effect is obvious.
Myth 3 jogging 20 to 30 minutes can lose weightPeople who jog for 20 to 30 minutes or less are less likely to lose weight even if they exercise every day.
This kind of jogging can achieve the goal of aerobic exercise, but the weight loss effect is very little. The reason is that these people don't have enough time to exercise, they stop the exercise when they are going to achieve the exercise effect, and the results are discarded.Exercise should be moderate, exercise time should be sufficient. Because when the body is moving, it relies on glucose to supply heat within 20 minutes, before starting to burn fat. At the same time, the exercise must reach a certain intensity and maintain a certain amount of time to achieve the goal of burning the body fat. It has been proven that only the exercise lasts more than 30 minutes and the fat can be mobilized to supply it with glycogen. As the exercise time increases, the supply of fat can reach 85% of the total consumption.
Myth 4: the greater the intensity, the greater the motion, the better the weight lossAdvocate the exercise to lose weight, green to lose weight, does not mean the amount of exercise is bigger, the intensity is bigger, the weight loss effect is better.
In fact, as the intensity of exercise increases, the proportion of fat consumption decreases accordingly. When the movement is close to the maximum intensity, the fat supply is only 15%. Only sustained small, intense aerobic exercise can make a person consume excess fat. The intensity of smallWhen exercising, the muscle mainly USES oxidized fat to obtain energy, make adipose consumption quicken, can reduce weight.
Myth 5 losing weight is about reducing your energy intake and eating less and exercising moreMany people believe that losing weight requires eating less and exercising more.
As a result, the goal of weight loss is not achieved, but the body functions are declining, the body's nutritional condition is poor, and the sub-health condition appears, so that the previous efforts are abandoned.The right thing to do is to reduce your energy intake, especially by reducing your fat intake, but not as much as 20% of your total calories. The most important thing is to make sure that the nutrition is balanced, that is, on the basis of the various nutrients that the body needs every day, try to choose foods that are low in energy. Eat foods rich in dietary fiber, such as milk, yogurt, fish, seafood, vegetables, fruits, beans and their products, whole grains, etc.In addition, control total caloric intake, from the original caloric intake to reduce 400 ~ 500 kcal daily, this can make weight gradually decrease, still won't affect your physical health. Gold weight management original rainbow diet according to the food color choose, follow international standards of a healthy diet and balanced diet pagoda by colorful dietary, improve the body's ability to burn fat, to achieve the effect of weight loss.