Autumn is a season of autumn fat, for women who are losing weight, fat loss battle, is imminent. For this big battle, we have to pay attention tactically, defy strategically and think long term. First, recognize the current situation and set strategic goals. If you don’t set a goal of “becoming a star figure” at the beginning of fat loss according to your own situation, you may gradually lose confidence as time passes because of the slim hope and distant goal; if you lose fat within a few days, you may want to gain muscle and become a gourmet because of work or other reasons, and such a changeable goal may never be achieved. The correct fat loss goal is to reduce the fat content by a certain margin within a certain period of time, and the body becomes healthier and more beautiful than before. Second, develop reasonable tactics. Bad fat loss, such as eating diet pills, drinking diet tea, herbal medicine may cause organ lesions, which is more than worth the loss, health is most important. And excessive dieting, poor diet structure may cause massive muscle loss, sagging skin and body shape after weight loss, seriously affecting the aesthetics. After correct fat loss, many people’s health standards will improve, and even muscle have increased to varying degrees. After making adequate preparations, the implementation of the fat loss battle tactics begins. The first step in the strategy is to limit fats and oils. 1 gram of fats and oils can produce 9 kilocalories, which is more than twice as much as carbohydrates and proteins. Fats and oils in food can easily be converted into body fat, while the process of converting protein into fat requires a certain amount of calories to be consumed. In addition to not eating or eating less obvious fatty meat, oil soup, but also to improve the way of cooking, try to use steam, boiling, baking instead of frying, stir-frying, frying method of making food; to dinner can also use hot water to shake off the grease in the dish. The second step in the strategy: limit the staple food A major feature of the Chinese diet is that carbohydrates account for a large proportion of all food, almost all three meals a day are rice, noodles, mainly. In terms of energy supply, carbohydrates are indispensable, but too much of them will be converted into fat. After limiting fats, simple sugars and processed foods, if you can further limit the intake of carbohydrates, then you are not far from the goal of successful fat loss. For professional athletes, during fat loss to strictly calculate the intake of carbohydrates based on the body’s basal metabolic rate and exercise; while ordinary people on the basis of your original food intake, the amount of staple foods will be reduced by half. The original eat two bowls, now eat a bowl, the original eat three buns, now eat a half. If you can adapt to this amount, and after a period of time the rate of fat loss is not obvious, you can further restrict. As long as you limit the intake of staple foods will have hunger, in order to prevent “hungry faint”, you can use fiber to make people feel full. For example, eat more steamed vegetables, especially radishes, celery and other high-fiber vegetables. You can also take the approach of eating less and more meals, distributing the ration of food evenly throughout the day and dividing it into multiple intakes. This will keep you from being so overly hungry that you lose your mind and eat a lot. It should be noted that although foods such as potatoes, taro and squash are considered vegetables, they have more carbohydrates than leafy vegetables; if you eat these foods, you have to eat even less of the main food again. Tactic step three: limit snacks snacks mostly sugary drinks and processed foods. Commercially available carbonated drinks, tea drinks, dairy drinks, etc. There is a slight bitter taste in soda, which is caused by the carbonic acid dissolved inside, so carbonated drinks will add more sugar than ordinary drinks to keep masking the bitter taste. Sugary drinks are also often accompanied by pseudo-health claims. For example, added vitamins, low sugar, dairy products, etc. In fact, vitamin supplementation can be done by ordinary food or vitamins produced by pharmaceutical companies. The so-called “low sugar” may only be a little less sugar than similar drinks, but the sugar content of the drink is still over the limit. Processed snacks are often eaten unconsciously when we watch movies, play games, and chat. These snacks contain a lot of sugar and fat, and are more easily absorbed by the body because of the refined process. If you can’t overcome your appetite, you can substitute healthy foods, such as sliced white radish. It is worth noting that fruit also contains a lot of sugar, so used as a snack can not let go of eating. The fourth step in the tactic: aerobic, strength exercise Scientific diet can protect health, and exercise is the key to protect muscle. Our muscles are made up of a large number of muscle fibers, and each skeletal muscle movement will have a very small amount of muscle fibers are pulled and broken, and then grow new muscle fibers that are thicker than the original. Therefore, proper strength training can protect the muscle in the process of fat loss without loss or less loss, and may even increase. The large muscles on a man’s body can only grow with the help of androgens, and girls basically do not have that condition, so there is no need to worry about becoming strong and lanky after adding muscle. The girl’s muscles are slender, adding some muscle instead will make the body look tighter, upright, slim. And, even if the muscle is stationary is also to consume calories, after adding some muscle, the body’s basal metabolic rate will increase, can further strengthen the effect of fat loss, but also to prevent the rebound after fat loss. While strength training, in order to protect the muscle can be in the original diet based on a little more protein intake. For example, one cup of skim milk, two hard-boiled egg whites or half a cup of chicken breast is enough. It is generally considered that the best time to supplement is before and after training. First of all, exercise should be based on their own situation, starting with a small load of practice, and gradually let the muscles adapt, so that the pain after exercise will not be excessively strong. Secondly, the body can be divided into several parts, such as upper limbs, lower limbs and waist and abdomen, respectively, arranged in three days of practice, the muscles practiced can have rest time. Otherwise, when the muscles have not yet recovered when forced to train, not only may be pain on pain, but also improve the risk of injury. Finally, you also have to set a rest day for your training, such as six days a week to practice, rest day. There is tension and relaxation, in order to stick to the end. Aerobic exercise is more direct and more energy-consuming. Many people fail because of the persistence and tedium of aerobic exercise. Actually not, the choice of aerobic exercise is very broad, in addition to running, cycling, but also swimming, climbing, playing basketball, soccer, dancing, playing tai chi. Diversifying the forms of exercise you do during training sessions not only strengthens the effect of fat loss, but also develops various hobbies and improves your mood, and to a certain extent reduces the feeling of fatigue. The time of exercise is recommended to choose an hour after breakfast or dinner. Exercise program can be brisk walking, jogging, cycling, playing Tai Chi, swimming, playing badminton. Exercise to ensure that there is “quality”, the “quality” of exercise is to achieve the “effective heart rate range” (exercise pulse rate = 170 – age); exercise The “quantity” refers to the cumulative time required to exercise to achieve an effective heart rate of 20-30 minutes to be effective. The frequency of exercise is not less than 5 times a week with quality exercise, of course, can be replaced with different forms of exercise, partnered exercise is easier to do consistently, mutual supervision, mutual care, more secure. Tips: For patients with acute infections, liver and kidney failure, cardiac insufficiency, acute cerebrovascular accidents, severe pulmonary heart disease, it is contraindicated to go out alone to exercise, to be measured, if necessary, consult a professional physician.