As we all know, the key to losing weight is to keep your mouth shut and your legs open. However, some people go to extremes in terms of diet and lose weight through excessive dieting, eating only vegetables and fruits, and completely refusing staple foods. This behavior will cause a lack of nutrition in the body and affect the weight loss process.
What nutrients do I need to supplement when losing weight?
1. B vitamins
Enhancing the body's energy metabolism can improve the effect of exercise and weight loss, so B vitamins should be supplemented, especially vitamin B1 and vitamin B2, which can be obtained from beans, soy products, and whole grains.
2. Necessary sugars
The body lacks the necessary glucose, and the fat stored in the body needs to be burned. The fat is decomposed into ketone bodies, which are difficult to be completely burned, thus threatening one's health. Therefore, sugar cannot be lacking during weight loss, and it can be obtained from five grains, potatoes, and beans.
3. Vitamin C
Too many active oxygen free radicals will be produced during exercise. Vitamin C is an antioxidant that can remove active oxygen free radicals and reduce damage to the body. Vitamin C can be obtained from green leafy vegetables, kiwi fruit, citrus, and fresh dates.
4. Zinc element
Sufficient zinc supplementation can ensure smooth energy and substance metabolism during exercise, and nutrients can be obtained from oysters and pumpkin seeds.
5. Iron element
Iron is involved in oxygen transport and is involved in the process of tissue respiration. Enough oxygen is needed for energy metabolism and fat burning during exercise, which can be obtained from red meat, animal blood, and animal liver.
6. Chromium
The role of chromium is to participate in the utilization of energy substances by muscles, especially glucose, which can promote muscle formation and accelerate fat burning. This nutrient can be obtained from whole grains.
7. High-quality protein
Providing enough high-quality protein can speed up fat burning during exercise, increase the proportion of muscle, and make exercise lose weight with twice the result with half the effort. Lean meat, eggs, and fish contain high-quality protein.
Which exercises are good for weight loss?
1. Aerobic exercise
Maintaining regular aerobic exercise can effectively reduce abdominal fat. The aerobic exercise should be more than 3 times a week, each time should not be less than 30 minutes, for at least three months, and the heart rate should reach 140-150 beats per minute during exercise, such as Rope skipping, swimming and playing basketball, etc.
2. High-intensity interval training
High-intensity interval training burns fat quickly, making the muscles of the whole body involved, increasing the basal metabolic rate, and maintaining efficient fat-burning even during low-intensity relaxation.
Kind Tips
In addition to aerobic exercise and high-intensity interval training, you can also choose stretching exercises, that is, static force exercises, which can increase abdominal muscle movement, increase the rate of fat burning during exercise, and prevent muscle strain. Weight training is also a good choice, which can increase muscle strength and ensure more energy consumption during exercise.