Obese men no longer worry about weight loss

Medical research confirmed that the man in vivo, approximately 300 billion fat cells, and the gradual weight gain with age.

If a man does not note the obesity, weight loss, inevitably affect health. The following is medical experts for obese men provided some weight loss tips — — —

Eat like diabetic people

Medical experts warned obese men, just like diabetic people eat, you can't worry about thin body, they offer a "diabetic diet" as follows:

First, select a staple food varieties.

Medical experts in accordance with the food is good for the level of blood glucose metabolism, food of the concept of "the Glycemic Index". The glycemic index, the higher the more food is not conducive to rehabilitation of patients with diabetes. In other words, people with diabetes should choose a low glycemic index foods.

Daily staple food, Xiao Mai face the lowest glycemic index, followed by corn dregs, white kidney beans, oats, corn hybrid beans of two-face, and so on, once again, green bean, corn, millet.

Second, the amount of control, daily staple food staple volume by activity and labor is divided into four grades — — —

Closed: 200 ~ 250 g per day.

Light physical labor: 200 ~ 300 grams per day.

Moderate physical labor: 250 ~ 300 grams per day.

Heavy manual work: every 400 grams.

Three meals: breakfast 1/2/5; lunch; dinner 2/5 5.

If the middle of hunger, can seek from the following foods: melon, squash, tomatoes, cabbage, spinach, cabbage, rape, leek, green peppers, mung bean sprouts, cucumber, lettuce, eggplant, cauliflower, and other vegetables, seaweed, mushroom types of food. If you eat starchy more vegetables such as potatoes, taro, taro, Lotus, carrot, onion, garlic plant, peas, beans, etc., shall be deducted from the same amount of food.

Sleep like a baby like that

Medical experts have found sleep and the delicate relationship between obesity, sleep well is one of the main factors of obesity.

With age, people sleep in deep sleep less and less time.

Data show that 25-year-old male deep sleep about night sleep for 20% of the total time; 25 to 35-year-old male is reduced to 12%; 35 years men deep sleep time of less than 5%; once after 45 years, almost complete loss of deep sleep.

Deep sleep less time will definitely hinder growth hormone secretion, and growth hormone's main role is to promote bone and muscle growth, while at the same time speed up body fat burning, keep fit and healthy.

Therefore, decreased sleep quality is a direct consequence of causing obesity.

Therefore, if you want to sleep well, medical experts suggest we like babies do sleep.

Contains two elements: one is to get enough sleep, such as 20-30 years old each night to sleep 8 hours and stick to half an hour to an hour NAP; 30 years and also to maintain 7 hours each night (male) or 7. 5 hours (female); second, sleep well, as far as possible eliminate these disturbing factors, eliminate insomnia and, in particular to protect deep sleep time to promote body endocrine more growth hormone.

Like monkey like dynamic

If you would like the apes that bounce, seize every opportunity to exercise that is necessary to reduce the chance of weight lately.

Japan experts warned weight loss by: long-term intake of low-calorie food and cannot maintain ideal body shape, to maintain a well proportioned figure through strength training to increase muscle mass, improving quite State "basal metabolic rate" calorie consumption.

If you work in busy and can't afford the time to exercise, may wish to divide the exercise into their daily work and rest rubbing.

Russia sports medicine experts method of reference:

In the bathroom:

Morning yawn can improve blood circulation, exercise spine.

Naked or nude foot went to the bathroom, equal to wash the air bath, cold tolerance, prevent colds.

Every two steps of the squat one at a time, or simply go to squatting exercises two leg joints.

Physical persons can take good leg or double-hop to the bathroom.

After the door when the door frame pushed by hand, exercises of hand, leg and trunk muscles.

Each time a continuous force 5 to 7 seconds, repeat 3 ~ 4 times.

Edge brush edge on tiptoe, continuing to do 20 times the number of seconds after rest, once again, this can prevent varicose veins.

Wash hands and when more activity, head not cat waist without bending your knees, and can help improve muscle tension.

After washing your face or looking in the mirror and face muscles ogling, activities, or mock nose to dredge the respiratory tract.

In the kitchen —

Cooking, dishwashing, cleaning when you can exercise the stomach and the hips.

Exercise the buttocks, while working side of the buttocks muscles contraction, for about 10 seconds later relax and repeat at least 10 times.

And then exercise the stomach, try shoufu, suffocating in 5-7 seconds, then relax and repeat 10 times.

This exercise is to enhance the buttocks and stomach muscles, reduce fat accumulation, narrow exposal doses and benefits-hip.

On his way to work:

Do not sit on the ground floor of the elevator, running down the stairs or walking begin with better.

Waiting for the bus can do neck exercises during (left turn or a nod from top to bottom), squat movement.

In the car, grab poles, do arm stretching exercise.

You can also do toe movement, first toes, and then suddenly drop to promote the blood circulation of the foot.

If you take the subway, the escalator as ordinary stair climbing, and sometimes with the bone, sometimes with the toe, to exercise the buttock muscles.

In the Office —

Sitting in a Chair, lift legs and try to use both hands to body clears the Chair, and then gently down repeat Exercise 5-7 times, can strengthen the shoulder and chest muscles.

Get heavier file or satchel, books

, You can give to qixiong high, hands close to the chest, the back straight, and repeat several times.

Sat legs, muscle contraction, body left buttock Chair 1 ~ 2 cm (hand cannot support materials) and to maintain for a period of time, and rest for 10-15 seconds after the redo it again.

Arrangement, or other items, books, hands-down after setting it up, to exercise the leg and buttock muscles.

Height when fetching toes, elevation arms, lift the fetch items, suction, lay down your arms when you exhale.

This exercise can exercise arm joints and maintain the waist line.

(Practice editing: Xiao Yong Chun)