How to lose weight and exercise?

Losing weight is something that many people need to do in life. Losing weight can reduce excess body fat and is also very beneficial to health. Fitness weight loss is a relatively healthier way to lose weight. In addition to the need to persist in fitness, diet also needs to be adjusted. While replenishing physical energy without increasing fat, you can do some aerobic exercise and eat more light foods.

How to lose weight and exercise?

Eat as little carbohydrate-based food as possible

Carbohydrates are the fastest digested nutrients in the stomach. Carbohydrate meals make you feel hungry faster than meals containing other nutrients.

Protein and fat digest more slowly than carbohydrates, providing a longer-lasting feeling of fullness. So try to avoid carbohydrates in your diet.

This kind of diet stimulates the empty stomach and causes overeating

Start with protein

If you are losing weight and you prepare rice and pectoral muscles which contain carbohydrates and protein for your next meal, you should eat the pectoral muscles first and then the rice.

Eating protein first can control your appetite.

Eat regularly

Fitness athletes are used to eating most meals a day. This will maintain more muscle mass and less body fat than eating a smaller meal with the same number of calories. Eating more than 6 to 8 times a day can affect appetite.

If you eat regularly within the daily calorie requirement, your appetite will decrease, which will help you lose body fat.

Increase protein intake

To gain muscle, you need to consume 1 gram of protein per pound of body weight per day. But if you lose weight, this value will increase. The main thing is to increase protein intake and maintain calorie intake. Daily intake

Increase protein by 70 grams while reducing carbohydrate intake. Carbohydrates increase appetite, protein satisfies appetite. Adjusting the ratio of carbohydrate and protein intake is an easier way.

Eat fiber-rich vegetables

When losing weight, you won’t feel full after eating. Eating more vegetables can control the amount of food you eat and avoid excessive calories. No matter how much you eat, it is rich in fiber and stays in your stomach for a long time.

Broccoli, cabbage, spinach, pumpkin, cucumber, etc. are okay, but starchy foods such as corn, beans, and carrots are not good. .

Take fiber supplements

Soluble fiber delays the entry of carbohydrates into the gut, but it can also alter the secretion of insulin, the fasting hormone that senses fasting. A sudden increase in insulin often reduces energy and causes delayed carbohydrate digestion.

Regulating insulin secretion can prevent overeating.

Choosing Tyrosine and Caffeine

The way to control gluttony is to take 2 grams of tyrosine in the afternoon 45 minutes before breakfast and drink a cup of coffee.