The most effective way to brush fat for women Fat loss and shaping fitness program for women

Obesity and overweight is very terrible, we must pay attention to this problem, because obesity causes diseases in addition to three high, fatty liver, gallstones, gastroesophageal reflux, infertility ... and many other chronic diseases, the following five small recipes can help us lose excess weight, so that our body can be healthier, the body can be lighter.

Adequate sleep

Sleep deprivation and obesity have a clear correlation: lack of sleep and poor sleep will make your body want to store fat, rather than burn fat. The best way to lose weight is to improve the quality of sleep and with a balanced diet, sleep alone can help you lose or maintain a normal weight. Having enough sleep can achieve multiple goals such as boosting your metabolism, reducing your appetite, and losing weight. When people enter deep sleep, the brain will secrete a large amount of growth hormones, it will tell the body to break down fat as fuel, if the body does not get enough deep sleep, the brain will not be able to take in too many calories, secrete sufficient amounts of growth hormones to break down fat. Worse, the body will store excess fat in the thighs, abdomen or buttocks, but no matter where it is placed, it will make us crash.

Regular aerobic and anaerobic exercise

1. Aerobic exercise can consume a lot of oxygen when we exercise, even if the physical fitness is relatively poor, as long as you continue to do 30 minutes of aerobic exercise three times a week, you can improve cardiovascular health as well as reduce body fat. Aerobic exercise programs include: brisk walking, running, cycling, swimming and dancing, etc. 2. Anaerobic exercise is also known as weight training, is to increase our muscle and change the basal metabolic rate of exercise, anaerobic exercise are: sit-ups, weight lifting, push-ups and so on. In short, regular exercise can help us to achieve physical and mental health, for weight loss can improve the distribution of body fat and increase the amount of muscle and blood, to achieve effective weight control.

Take in the right amount of calories

The idea that weight loss is about not eating to lose weight has long been embedded in many people's minds. However, the most important concept of weight loss is that you must not eat less calories than your basal metabolic rate, otherwise it is impossible to lose weight. When you choose to starve for a long time to lose weight, your basal metabolism will drop very low, as long as you eat more than, the excess calories not burned will be turned into fat storage by the body. So we must first learn to start eating to the basal metabolism, it will not happen, because the body calorie source is sufficient, the body will not have the need to store fat.

Get enough leptin

Leptin we also called leptin, leptin is a protein hormone secreted by fat cells, when it comes to the brain, it will give rise to the phenomenon of satiety. Equally is to control our stomach hungry or full, calorie intake or consumption of signals, it is regarded as the key factor of human obesity. Leaner people have enough leptin, because the body's metabolism is better, can effectively suppress fat, the body is fatter people on the contrary. When the brain does not receive the leptin signal correctly, our body shape will become more and more fat. Common foods on the market that contain leptin are: bitter melon, almonds, eggs, beans, milk, etc.

Take enough water-soluble fiber

The general fiber, it can be divided into "insoluble fiber" and "water-soluble fiber" two categories, although it can not be absorbed and used by the body, but also for health have different functions. 1. Soluble fiber will expand in volume and weight when absorbing water, and the volume is 10-15 times larger than the original, which can slow down the speed of food passing through the small intestine and therefore make our body feel full, which is very suitable for reducing food consumption when managing weight loss. Common water-soluble fiber foods are: oats, carrots, cauliflower, bananas ... and so on. 2. On the other hand, it can combine with the bile in the small intestine, and then excreted with the body, so that the cholesterol content in the blood naturally reduced, we will also become lighter body.