如何帮助他jf啊« Live in China 混在中国

看看所有您吃的食物的外观和它分为5-6的份数，然后在许多油炸和加工食品中删除，尽量消耗一些tr食品，包括水果和蔬菜。当然，你吃足够的蛋白质。鱼，肉，牛奶和鸡蛋含有大量的蛋白质。

你需要一些碳水化合物像米饭，土豆等，但适当控制其数量。任何食物会使你发胖吃的太多，尝试吃每3个小时左右，少量的食物。

饭前喝大量的水玻璃。这将确保你的身体有足够的水和欲望控制你的饮食，这样你不会吃得太多。

消耗的粮食总量必须小于你平常吃的食物量。{zh0}的方法是吃蔬菜和水果，尽量少吃甜食处理。

每周一次吃你想吃的食物。这是任何饮食的方法不是一种矛盾，决不要认为你不能吃你爱吃的食物一些-尽管他们会使你发胖。

饮食的

1。{zh0}食用tr食品;

2。避免吃油炸食品;

3。高脂肪食物，限制消费，

4。每天定时饮水，吃饭前喝一杯水，会帮助你控制食欲;

5。吃足够的食物，以xc饥饿-然后停止;

6。作为一种燃料，食物-不要浪费;

7。少即是多的食物有许多食物多用;

8。拒绝甜品！控制是关键。不wq不要吃甜食-时间当您想要吃甜食，水果是最有价值的;

9。不要吃为时已晚！ If you eat too close to the time and bedtime, food is easy to become fat;

10.运动（我知道这一点，食物并不重要，但长期控制体重，运动是非常重要的。）

Shaochiduocan会比较好？

Shaochiduocan可以帮助您维持一个强大的能源和保持体重。这种方法可以吃一顿饭，防止暴饮暴食，这是控制体重的{dy}步。

下面是一个费时的个案报道：

7:00{dy}11:00第二餐一顿饭

16:00第三13:00第四19:00第五餐一顿

第1，三，五餐被认为是早餐，午餐和晚餐，但它确实没有问题。重要的是，你经常满足身体的需要。这是很容易保持体重，如果你想jf，还可以降低膳食的食物摄入量。

升]问：什么是有氧运动？

答：有氧体能训练是{zh0}的体育项目之一，但不幸的是我们大多数人都不知道该怎么做有氧训练，我们从未wq达到我们的真正潜力。

你可以把任何一种有氧训练作为你可以加速呼吸运动，包括散步，慢跑，骑自行车，当然，jm操。为了达到有氧训练效果，运动的选择必须能够提高你的心率，呼吸急促，因此至少可以保持20分钟不间断。

有氧训练包括增加心血管系统，减少压力，降低血压等好处。当然，最明显的好处，是控制体重，热量消耗。如果有一种yw可以在上述情况，当时的人都将吃所有的作用，但现在的{wy}办法是运动。
在健身俱乐部
，我们鼓励大家根据自己的目标，至少每周2-5次，参加有氧训练。

如果您需要有氧训练的好处，那么你必须找到正确的训练方法：

1。选择一个你喜欢和适合你的运动运动。

2。首先，5至10分钟的热身阶段，要慢慢开始，例如，你要运行，然后进入前5分钟，然后逐渐加快你的速度。

3。选择正确的强度，这是人民行使时常见的错误，你可以检查你的呼吸强度，你可能会感到呼吸急促，但强度不会有太大所以不能呼吸。

如果中等强度的，您应该能够发言的训练，重要的是你能达到这个强度，并能保持有氧训练15-30分钟，这是{zh0}的方法，如果你这样做，你觉得你的身体状态，我们要改变。

因为每个人的运动强度是不同的，所以你必须找到自己的运动强度合适，你{zh0}与健身教练预约，请他们帮助您找到适合您的训练强度的正确选择。

4。有氧训练至少将继续进行20-30分钟，因为它没有多久，无论你坐在火车上，重要的是，你仍然在训练期间的训练强度相同的，如果你觉得太累了，放慢了一些，如果你是安心加快一些。

5。训练，每周2-5次，这取决于你的目标，如果你只想做适量运动，每周2-3次是不够的，如果你想jf，并收到显着效果，有必要列车每周5-6次，当你jf，你可以把一半，减少了培训时间。

只要你按照上述指导严重健身锻炼，你得到的好处开始训练之前，{zh0}咨询医生和健身教练的任命，以帮助您开始健身计划。这比你想象的容易。

How do I help him lose weight ah

Question:
I Height 1.65 Weight 130 into the well, but everyone says I m depressed ah the Lianzhong the hey help me

Answer:
a person to maintain current body weight, daily per kilogram of body weight must be eating 30 to 35 calories of heat. A 50 kg person eating 1500 calories a day to 2,000 calories, weight will be the status quo. Eat per day, ten cards of 200 Wu to maintain a month, on the president of one kilogram of fat. Instead eat a day, 200 a month to maintain Ng ten cards, you can lose weight one kilogram; eat a thousand calories a day while the maintenance of a week, the same can also lose weight one kilogram. That is 7000 calories per one kilogram of Rourou exchangeable. ★ copy taken from the site please indicate Ya Kou nutrition, weight-loss network and add link
obesity research scholars believe that the safest speed is a weekly weight-loss diet should not exceed one kilogram. Obese people, such as halving the food, some can be nearly 1000 calories a day less, so that will be able to cut one kilogram per week. However, if you would have to eat much, you can not arbitrarily reduce the 1000 calories, diet to lose weight during the daily intake of food energy can not be less than 1000 kcal.

human physiological needs at least 1000 calories a day of food energy in order to engage in safe and effective operation, otherwise, cardiac and vascular smooth muscle protein will gradually result in the loss of cardiovascular disease, and in severe death, often abroad, reported that due to the daily total calorie intake below 500 kcal and death. In addition, less than 1000 kcal a day calorie foods such as maintaining a long time, a result of human cells due to chronic undernutrition and transformed into cancer cells, types of cancer in the next few decades later the unfortunate outcome of this is the ordinary people had not thought of The. The long-term malnutrition is one of the factors of cancer. ★ copy taken from the site please indicate Ya Kou nutrition, weight-loss network and add link

count what you need to maintain our current weight daily intake of calories:

age of male (weight in kilograms) and females (weight unit To kg)
10-17 years (17.5 × weight +651) × activity coefficient (12.2 × weight +746) × activity coefficient
18-29 years (15.3 × weight +679) × activity coefficient (14.7 × weight +496 ) × activity coefficient
30-59 years (11.6 × weight +879) × activity coefficient (8.7 × weight +829) × activity coefficient
60-year-old - (13.5 × weight +487) × activity coefficient (10.5 × weight + 596) × activity coefficient

coefficient of women s labor-intensive activities, the activities of men with mild 1.55 1.56
factor
moderate 1.78 1.64
Severe 2.10 1.82

such as: a weight of 47 kg, age 25-year-old woman, work is of a clerical (light work), her body weight to maintain the current intake of calories a day

(14.7 × 47 Gongjin +496) × 1.56 = 1852 kcal

as some people often use unhealthy weight-loss products or regular diet His metabolic levels may be lower than the common people, that is, he does not have so many calories intake you can maintain the current weight, so please do not casually use unhealthy weight loss methods.

aerobics to lose weight

ladies doing aerobics, we often hear the advice of actions in place, time, full training four times a week, pay attention to adjust their diets, they will receive a very good weight-loss results . However, many people try to do in accordance with this request, the result is not very satisfactory. Why? They had ignored the most basic aerobics to lose weight 1.1 power.

force mentioned here refers to an aerobics every action must take the initiative to force to do. Aerobics every movement has a certain direction and routes, but in different directions and routes force the muscles are different. Thus, for exercise must be made to master the different action force method. If the aerobics movement does not know how, when hair strength, I know that hair is not forced to do power moves, then, no matter how you move in place, the length of time, are difficult to produce alkali fertilizer effect. Because aerobics to lose weight not by the action route, magnitude, and training time decision, but by the degree of muscle force. Force of the muscles in motion, muscle movement consumes the body s energy, take along the body s energy consumption to achieve weight loss results. Therefore, correctly grasp the aerobics movement of each hair force method, and take the initiative forced to do every movement, aerobics is the key to weight loss.

to find a hair force method for each action, we must first understand how the muscle force, and then in training experience the feeling of muscular strength fitness instructors should be careful not to blindly focus on action patterns or frequent replacement of action, but should be emphasize that each action location and method of hair strength, focusing on the teaching force action, so that each participant can be found in every action in the sense of muscle in the only way to achieve good weight loss results, in order to improve student fitness fun

abdominal exercises to lose weight

1: horizontal supine leg raise exercise, the hand on the head or placed under the side of the body, Gaotai legs as far as possible to narrow the angle with the trunk and take off fast from slow approach, each to do 20 -40 times to 30 times per minute, about the frequency of consumption of 6-7 cards per minute of energy.

Exercise 2: level sit-up exercises, hands on the head, the legs alternating flexion with the straight, upper body as close to the thigh, each 20-40 times, frequency constant, the energy consumed by the same Exercise 1.

Exercise 3: Do sit-ups the level of practice, will head downward-sloping 17 degrees or so, each doing 20-30 times, the frequency constant, every minute is about the energy consumption of 8-9 cards.

Exercise 4: inclined to take practice law, will be a bench against a wall or other objects, slope of about 20 degrees -30 degrees, two-handed grip bench on both sides of his head, and then doing leg raise exercise, each 15-20 times, frequency of 20 times per minute about 7-8 cards per minute consumes energy.

Exercise 5: horizontal supine, to the hip as a fulcrum to do folding movement exercises, arms stretched hand corner and back, each 10-20 times, the frequency is about 30 times per minute, per minute, about the energy consumption of 10-11 cards .

Exercise 6: hanging leg raise exercises, legs as far as possible Gaotai take the principle of distinction, able to fulfill that can give help, each doing 5-10 times per minute, about the energy consumption of 4-5 cards.

hip slimming exercises

hips too big or sag make your body has become bloated, the following set of simple and easy to do aerobics will completely help you get rid of this embarrassing situation.

rolling hip

1, flat body supine, with knees to the chest, shoulders and hands Ping Shen close to the ground, slowly turned to the right hip, knees close to the ground as far as possible, taking the first turn left. Breath, back to the original position. And then after breathing in the opposite direction to repeat the above movements. The next day repeated 10 times, slowly increase the number of times, in 30 days, increased to 25 times.

2, inhale, hips slowly off the ground to let the muscle contraction. The back of the lower, middle and upper have to straighten up to date with the scapula supported by the body. Hold the position for the same 10 seconds. Breath, slowly down the body. You will find each section of the spine in relaxing. Repeat 2 times, gradually increasing to 5 times.

back leg raise

1, prone position, hands flat side, palm down. The side of the cheek looked on mat. Until the feet apart at about 15 cm. Breathing, contraction buttocks muscles.

2, toe-reach, lift right leg to about 15 cm off the ground. Hold the position for the same 1 second, and then put down his right leg, doing the hip must always rely on mat - This is the height of leg raise than you is more important. Right leg, repeat 10 times, and then left leg and repeat 10 times, gradually increasing to 50 times.

leg kicking action

1, prone position, bending the arms, hands placed shoulder-phase Qi. Palms and buttocks to the mat at the same time, under pressure, so that legs 15 cm off the ground at the same time.

2, continue to breathe. Contraction in the hip muscles, legs kicking like a swim move. About 50 times each leg, gradually increased to 100 times.

kneeling kick

1, hands and knees, hands the same distance and shoulders. knees distance of 20 ~ 30 cm. right leg straight, lift to 30 centimeters off the ground.

2, continued to breathe will be raised right foot 25 times. Left to repeat the same action. The left foot 25 times, and gradually increased to 50 times.

bent over kneeling legs

1, hands and knees. Inhale, bend over, so that the forehead towards the knees. The right knee closer to the forehead.

2, breath, contraction in the hip muscles; arch the body, try to raise your head, right leg straight towards the ceiling (knee peg-leg, in order to avoid muscle tension). Breathing, the right knee and forehead, retracted its original position. Then repeat the same action. Then look at what action should be done quickly, not intermittently, when got up arch hip muscle contraction. Repeat about 10 times each leg, gradually increasing to 25 times.

Compression hip

1, knelt down, his hands hang down, palms softly touching the thighs.

2, inhale. To keep body and legs into a straight line, forced to use hand compression hip muscles, the body bends backwards to maintain the same posture for 5 seconds. Breath, to restore the original position. Repeat five times, gradually increasing to 25 times.

weight-loss diet recipes on the 1st meal

Weight Loss Recipes - Mushroom Lianggua pairs of wire
material: Lianggua (ie, bitter) 150 grams, 100 grams mushrooms, Flammulina 100 grams, soy sauce, ginger, sugar, sesame oil appropriate.
Production Methods: (1) Lianggua Shun cut wire into a filament, ginger cut into filaments; (2) mushrooms soaked soft shred, Flammulina truncated end of the wash; (3) post-fried with shredded ginger adding Lianggua silk, silk mushrooms and salt, fry a moment; (4) Flammulina join the fry, add seasonings can be eaten stir well.
Effects: mushrooms, Flammulina can lower cholesterol; Lianggua rich in cellulose, can reduce fat absorption.

balanced nutrition diet weight loss methods:

mainly through the selection of healthy, nutritious low-calorie food, develop healthy eating habits. This is a way to lifelong benefits. Weight loss is a lifestyle change process, and only changed the living habits in order to lose weight. Did not fail to lose weight, only to give up.

quantitative eat regular meals a day! ! ! (Non-starvation)

do not eat supper with the Western-style fast food.

to drink at least 2 liters of water a day (a thermos flask or 10 cups).

to eat an apple a day and 400 grams of vegetables (except green beans, green soybeans, lily Tai-sheng is a toxin, the other the more health the better).

avoid eating fried, deep-fried foods, egg yolk (equivalent to 1 egg yolk 6 protein energy), animal fat, high-fat high-calorie foods.

vegetables, preferably cold, cold oil less, nutrition and good. Tang fact no nutrients, but also a lot of salt and oil, Do not eat.

to extend the feeding time can be reduced appetite, (stomach saturation reached after the saturation of information the brain needs 15 minutes)

order should first meal of vegetables, then add vegetables and grain, the final meat, this order will enable you to eat more vegetables, eating less food and meat.

do not eat with high-fat, high salt or high sugar snacks. Such as: seeds, nuts, jelly, candied fruit (this is the fruit rounding vitamins and moisture, leaving the residue of sugar and junk food).

high fat content of pork, containing the hormone can quickly flesh as far as eating choice mutton, rabbit meat, shellfish and so on.

less meat, they had better eat soy products every day, but also eat fish, used to supplement calcium and protein, generally marine fish better than freshwater fish, octopus very good, all wild freshwater fish in the grass carp is a very eat less feed.

seven thin soup recipe

thin soup made on the 7th methods:
soup diet of raw materials and production methods are as follows: to prepare six sort of a small onion, cut into triangles; 6 tomatoes, or 3 cans tomato sauce, a cabbage, 3 pepper, trees at the celery. Cuts the vegetables, add water, add a pinch of salt, pepper or other spices. The first large-heat and simmer 10 minutes, and then low heat continue to cook until the vegetables until Zhulan.

cooked ready to eat soup, but soup does not put other things. If you can not go home at noon for dinner, you can put soup into warm cups to carry the day consumption should ensure that no less than eight large bowl.

first day: soup and fruit, except bananas, other fruits can be eaten, but the melon or watermelon eating, because more calories than other fruits. If you drink tea, coffee and juice, do not add milk and sugar.

the next day: soup and vegetable soup in addition, you can eat all the vegetables, not limited, and the best choice for fresh vegetables. Do not eat beans and corn. At noon you can eat a baked potato. Remember: You can not eat any fruit, we should drink plenty of water.

Day: soup, fruit and vegetables this day can not eat baked potatoes. Soup, fruit and vegetables can be easily eat and drink plenty of water at the same time. If the first three days can strictly follow the dietary regulations, you can lose weight 2-3 kg.

fourth day: soup, fruit, vegetables and milk that day apart from soup, fruit and vegetables, can also eat a cup of milk, and three bananas. Remember: drink milk can not exceed the amount of soup.

fifth day: soup, beef and tomato soup, inter alia, you can eat tomatoes, beef. Not more than 200 grams of beef, tomatoes should be eaten raw, not limited. This is to drink 6-8 glasses of water a day, drink 1 can of soup.

Day Six: Beef and leafy vegetables, beef and vegetables to eat casually, you can also eat two steaks, but you can not eat baked potatoes. In addition to drink a soup outside, be sure to drink plenty of water.

seventh day: rice, fruit juice and vegetables this day you can eat rice and vegetables, drink unsweetened fruit juice, drink plenty of water. Vegetables can be eaten with fried onions.

within seven days to remember: do not eat pasta, thirsty wine and other beverages, and vegetables can not be placed where the oil was hungry, when to use slimming soup fill their stomachs.

thin soup for seven days seven copies of the recipes - with vegetable soup for the end of each day with different things (such as a small amount of fruit, potatoes, bananas and skim milk, a large number of beef, steak, and brown rice so made.)

Answer:
eat high-calorie Dongdong, over a moment, did not have time to digest by the stomach with a finger pull out, then water filling

Answer:
1.65 weight 130, the normal ah

Answer:
First of all, sit down and carefully analyze your current eating habits, the best way to lose weight is your daily intake of calories less than your body the required amount.

take a look at all the foods you eat and it is divided into 5-6 the number of copies, then be as many fried and processed food removed, try to consume some natural foods, including fruits and vegetables. Sure you eat enough protein. Fish, meat, milk and eggs contain a large number of proteins.

You need some carbohydrates, like rice, potatoes, etc., but to properly control its amount. Any kind of food will make you fat eating too much, try to eat every 3 hours or so a small amount of food.

before each meal to drink a large glass of water. This will ensure that your body has enough water and the desire to control your diet, so you will not eat too much.

the total quantity of food consumed must be less than the amount of food you usually eat. The best way is to eat vegetables and fruits, as far as possible Eat less processed sweets.

eat once a week you want to eat food. This is with any kind of diet methods are not contradictory, and never have to think that you can not eat some of your favorite foods - even though they make you fat.

diet based

1. is advisable to eat natural foods;

2. and avoid eating fried foods;

3. a high-fat foods to limit consumption;

4. every day, regularly drinking water, drinking a glass of water before a meal, will help you control the appetite;

5. eat enough food to eliminate hunger - and then stop;

6. to food as a source of fuel - do not waste;

7. Less is more food than a lot of food to have multi-use;

8. refuse to dessert! Control is the key. Do not completely do not eat sweets - the time when you want to eat sweets, fruit is the most valuable;

9. Do not eat too late! If you eat too close to the time and bedtime, food is easy to become fat;

10. Exercise (I know this, and food does not matter, but for long-term weight control, exercise is very important.)

Shaochiduocan would be more good?

Shaochiduocan can help you maintain a strong energy and keep your body weight. This method can be a meal to prevent overeating, which is the first step in weight control.

The following is a time-consuming cases sheet:

7:00 1st 11:00 2nd meal meal meal

16:00 3rd 13:00 4th 19:00 5th meal meal

section one, three, five meals be regarded as breakfast, lunch and dinner, but it really does not matter. Is important that you regularly meet your body s needs. This is very easy to maintain body weight, if you want to lose weight, you can also reduce the amount of food intake by meal.

l] Q: What is the aerobic training?

A: aerobic physical fitness training is one of the best sports, but unfortunately most of us do not know how to do aerobic training, we are never fully achieve our true potential.

You can put any kind of aerobic training as you breathe can accelerate the movement, including walking, jogging, cycling, of course, aerobics. In order to achieve the effect of aerobic training, the choice of movement must be able to raise your heart rate, shortness of breath, and so to maintain at least 20 minutes non-stop.

the benefits of aerobic training include increased cardiovascular system, reduce stress, lower blood pressure and so on. Of course, the most obvious benefit is to control weight, calories consumed. If there is a medicine can play a role in all of the above, then all of the people will eat, but now the only way to just exercise.

in most health clubs, we encourage everyone according to their goals, at least 2-5 times a week to participate in aerobic training.

If you want the benefits of aerobic training, then you must find the right training methods:

1. select a you like and suitable for your campaign to exercise.

2. First and foremost, 5-10 minutes for warm-up phase, we should start slowly, for example, you want to run, then go first 5 minutes, and then gradually speed up your speed.

3. choosing the right intensity, which is when people exercise frequent errors, you can check the strength of your breathing, you may feel shortness of breath, but the strength can not be too much so can not breathe.

if moderate-intensity, you should be able to speak in the training which, it is important that you be able to achieve this intensity, and can keep the 15-30 minutes of aerobic training, this is the best way, if you do, you feel that you The body is the state we want to change.

because each person s exercise intensity is different, so you must find a fit in their own exercise intensity, you d better appointment with the fitness coaches and ask them to help you find the right fit for your training intensity.

4. aerobic training would continue at least 20-30 minutes, as it does not matter how long you train, it is important that you remain the same during the training period the training intensity, if you feel too tired to slow down some, if you are feel easy to speed up some.

5. training 2-5 times per week, depending on your goals, and if you just want to do regular exercise, 2-3 times per week is enough, and if you want to lose weight, and received a significant effect, It is necessary to train 5-6 times a week, when you lose weight, you can put training times reduced by half.

as long as you follow the above guidance to the serious fitness exercises, you get benefits before you start training, the best consult the doctor and the appointment of a fitness trainer to help you start fitness program. This is easier than you imagined.

04-12-25