Losing weight is a lifelong task for many people. How to lose weight after losing weight is a more important thing. Nutritionist Song Minghua said that the 168 intermittent fasting method has become quite popular recently, dividing 24 hours a day into 16 hours of fasting, not eating any calorie or sugary food, only drinking water or sugar-free tea; eating normally for 8 hours, with The light fasting method allows the body to fast for 16 hours to further break down fat and achieve the effect of weight loss.
Insulin is maintained at a low point, reducing fat synthesis
168 Why can intermittent fasting help to lose weight? Song Minghua pointed out that if you don't eat at all for 16 hours, insulin will show a stable state of "not very secreted". By stabilizing hormones, you can achieve weight control. In addition, when eating, the blood sugar rises due to heat, and the pancreas will secrete a large amount of insulin. Insulin will bring the sugar in the blood to the cells to burn to generate heat, thereby providing physical strength, maintaining the heartbeat and body temperature, etc.; are synthetic fats. Therefore, it is very important to stabilize insulin secretion when controlling weight and losing body fat. Therefore, through a 16-hour fast, insulin is not secreted, and of course there is no synthetic fat.
6 Objects are not suitable for the 168 intermittent fasting method
But not everyone is suitable for the 168 intermittent fasting method. Song Minghua said that preschool children, developing adolescents, pregnant women, suffering from special diseases, etc. are not recommended to use 168 Intermittent fasting method; people taking chronic drugs and those with gastrointestinal discomfort should also discuss with their doctor before proceeding.
168 Intermittent fasting method eats mainly 2 main meals + 1 snack
Song Minghua also suggested that when implementing 168 intermittent fasting method, you should eat a normal diet for 8 hours when you can eat. You can refer to "2 main meals + 1 snack", eat main meals at the beginning and the end; since you have fasted for 16 hours, you may feel hungry in the morning, you can eat better to survive the hardship of fasting, and your metabolism will be poor at night, so start with the first meal The body works, then the snack replaces the second meal, and the last meal is eaten normally to cope with the subsequent fasting.
Perform 168 with exercise for better results! Song Minghua said that it is recommended that people should use low-intensity exercise to develop exercise habits when they first start to perform 168 weight loss. She also reminded that you should avoid exercising before the first meal after fasting to avoid the danger of hypoglycemia. If possible, it is recommended that exercise time be performed about 1 hour after the first meal. It is recommended to exercise 2 to 3 times a week with 168, and the weight loss effect will be better.
Low-Intensity Exercise with Max
What about low-intensity exercise? Sports coach Max suggested that the public can warm up first and then perform low-intensity training. Lunge forward with one leg, one foot forward, knees aligned with toes, and bent at a right angle. When exhaling, use the foot plate of the front foot to push the floor back, and the back foot Lift the heels quickly and use the hips and legs to exert force; extend the hands up to increase the stability of the body.
Max said, you can then perform a hand-crawling exercise, separating the fingers of both hands, slowly climbing to the floor and taking four steps forward, feeling that the body is level, and then taking four steps back. This training focuses on strengthening the handArm muscles that drive core strength.
168 exclusive menus for foreign eaters, convenience supermarkets, and self-cooking people! It is more effective to pair with the demonstration exercise
I really want to lose weight successfully, but what should food eaters and self-cooking people do when they perform 168 fasting? Can you eat convenience supermarkets at 168? What is the nutritionist's exclusive menu? Which sports are more effective with 168? What is the best way to meet the weight loss stagnation period? Want to know the answer, Song Minghua and Max have an exclusive course for members of the Health 2.0 YouTube channel "My Weight Loss Diary - 168 Fasting", which comprehensively explains weight loss matters. Give you the basic knowledge of 168, understand the principles and benefits of 168, and learn to see the nutritional value of food. Afraid of trouble? Directly help you design a week's menu, follow and eat to lose weight! You can also follow the sports coach to move, 168 slimming is more effective.
Hurry up and join the "Health 2.0 YouTube Channel Membership". Experts will give lectures in 8 classes per month, and health videos of different themes will be given to you when you join the membership. During membership, you will receive nutritional supplements with extra code, as well as irregular live broadcasts and online message answers. , chat with experts at zero distance! The super value vitality class is 300 yuan per month, and the honorable health care class is 900 yuan per month. You can watch exclusive courses online, and there are gifts waiting for you!
◎ Consultation expert / nutritionist Song Minghua, sports coach Max
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