Spring is the right time to lose weight, but how can you effectively reduce excess fat in your body?

With the end of winter, many people are planning to lose weight. The fat accumulated from the excessive eating and drinking during the Spring Festival and the excessive eating and drinking during the winter are now "shivering" in the light and beautiful spring. Many people agree that changing seasons can help you lose weight. So how can we lose weight in a healthy and effective way in spring?

Losing weight in spring is indeed a good choice. In winter, due to less sweating and increased secretion of digestive juices, the calorie intake is 1.5 times more than usual, and the excess calories will naturally be converted into fat and accumulated in the body. Therefore, in spring, when people's physical and mental functions gradually enter the peak of activity, it is also a favorable period for exercising muscles, losing weight and reducing fat, and keeping fit.

There are many benefits to losing weight in spring

1. The temperature in spring is suitable and the body loses less water. Losing weight will not put too much burden on the metabolism of various organs of the human body. It is also beneficial to restore skin elasticity.

2. As the temperature rises, people's appetite will decrease compared to winter, and they will tend to choose light foods with low fat content.

3. In spring, the days are long and the nights are short, so people spend more time outdoors, which increases the body's energy consumption.

4. Spring is a good time to go out and do outdoor sports. Mountain climbing, walking, jogging, cycling, dancing, etc. are all suitable for exercise. However, you should also pay attention to reasonable exercise, adhere to the principle of gradual progress, gradually increase the amount of exercise, and do a good job of pre-exercise preparation. This can avoid serious damage to the body, and will not cause physical discomfort due to excessive exercise at the beginning, which will make you afraid of losing weight.

5. In spring, there are more fresh fruits and vegetables, providing more choices for people's weight loss diet. For example, bamboo shoots, a seasonal vegetable in spring, are said to "eat one meal of bamboo shoots and lose fat for three days." It contains protein, fat, carbohydrates, carotene B1, B2, C and other ingredients, as well as glutamic acid, which plays an important role in protein metabolism, and cystine, which plays a role in maintaining protein configuration. High protein, low fat, low starch, and high fiber are the rare advantages of bamboo shoots. Regular consumption can limit energy intake, reduce fat accumulation in the body, promote food fermentation, and help digestion and excretion.

How to lose weight in spring

As a common topic, the method of losing weight can always be summarized in a simple sentence: you need to move your legs and control your mouth. In other words, a reasonable and balanced diet and sufficient exercise are the main means to prevent obesity and control weight. In a fundamental sense, losing weight is not just a simple reduction in the number on the scale or a reduction in weight, but it should be about reducing excess fat in the body. This also means that in order to achieve the real purpose of losing weight, you must reduce energy intake and increase energy consumption.

The first step is to keep in mind "eat enough in the morning, eat well at noon, and eat less at night" and have a balanced and healthy diet. When choosing food, reduce fat intake and eat more foods rich in protein and fiber. Increasing protein intake can not only improve human immunity, but also increase human metabolism. Fiber can promote gastrointestinal motility and reduce the accumulation of fat in the body. In spring, increase the intake of vegetables. At the same time, try to use less animal oil with high fat content to cook food.

In short, on the basis of ensuring the various nutrients necessary for the human body every day, try to choose low-energy foods, such as milk, yogurt, fish, seafood, vegetables, fruits, beans and their products, whole grains, etc. To control the total calorie intake, 400 to 500 kcal should be reduced from the original calorie intake every day. While ensuring good health, the goal of weight loss can be achieved. The most important thing is to reduce fat intake, because the calories generated by each gram of fat are equivalent to more than twice the calories generated by 1 gram of protein and carbohydrates. At the same time, it is wrong to eat only vegetables and fruits to lose weight, and it will also cause harm to the body. Fat intake must not be less than 20% of the total calories, while carbohydrates should account for 60%-70% of the total calories, and protein accounts for 12%-15% of the total calories.

The second step is to make drinking water a daily necessity and take in enough water. Water can promote fat metabolism in the body, and at the same time, it can also give you a certain sense of fullness and suppress excessive appetite.

The third step is to keep exercising.

Some experts pointed out that there are many sports suitable for spring, but you should choose the ones that suit your own situation according to your age and gender. If you want to lose weight quickly, you should do long-lasting aerobic exercise of small to medium intensity, such as running, swimming, brisk walking, etc. Healthy adults should exercise for 30 minutes to 1 hour each time, and persistence will be effective. Middle-aged and elderly people are best to choose sports with relatively low intensity, such as brisk walking, swimming, ballroom dancing, Tai Chi, etc. As the temperature rises in spring, swimming in a constant temperature swimming pool is an excellent exercise for fat loss. Swimming can exercise muscles all over the body. Mountaineering is also a good choice. While enjoying the natural scenery, the amount of exercise is relatively large, and the buttocks and legs are exercised to achieve the purpose of fat loss.

In spring, everything blooms. We also look forward to exercising, losing fat and weight through healthier diet and more reasonable exercise. But before exercising, don't forget to warm up thoroughly.