If you are a racer who is fighting against the weight, you can now energetic enough to blame your genes. That's right, it's related to prehistoric genes. Thousands of years ago—and even in recent decades—mankind spent most of their time laboriously and consumed a lot of energy. The food produced by ancestors through physical labor is rich in natural fibers, nutrients, and active bacteria (not manufactured by humans nowadays). When food (and calories) is scarce, the ancestors' body adapts to new ways of living by slowing down metabolism, storing fat with fat, improving basal metabolism and increasing physical activity. Every change they make is preventing them from losing weight because they have to survive. Unfortunately, the body of modern people remains the same: When you lose weight through diet (which is also the way many runners lose weight), your body will quickly adapt to this rhythm and reduce calorie consumption. In a nutshell, our physiological function is to ensure the survival of energy, not to lose it.
What should the runners do to lose weight? More and more research, including a review of the 2013 American Endocrinology report, shows that the key to losing weight is to burn calories through a lot of daily exercise and sports, and to support the energy of physical activity through a scientific and healthy diet. In general, minimally processed foods provide the energy you need to help you control your appetite regularly, reduce hunger, and promote weight loss. Researchers targeting obese people call this method "high-energy circulation." The scientific term means that the runner should aim at the consumption and absorption, and at the same time burn the calories and take in the beneficial and necessary high energy. How to choose "high energy circulation" food? Do not be puzzled, the suggestion is below.
Natural food
Natural foods (such as vegetables, fruits, beans, and whole grains) are rich in cellulose. High-fiber foods have a strong sense of fullness and can help you stay hungry for long periods of time. Water-soluble cellulose (high in beans and fruits) staying in the stomach for longer can delay hunger and stabilize blood sugar levels. High-fiber foods also contain probiotic fiber - a diet of probiotics that stimulate the growth of probiotics, thereby inhibiting harmful bacteria and helping to maintain intestinal health.
Eat at least 3 cups of vegetables and 3 pieces of fruit each day, along with several kinds of foods rich in cellulose, such as sweet potatoes, beans, and whole grains.
Food containing probiotics
There are thousands of bacterial strains in the intestine (such as the probiotics mentioned above). A study published in 2013 showed that some strains have an effect on obesity. Some bacteria affect the body's energy intake from food and send signals to affect metabolism. A special strain, Bifidobacterium, helps in weight loss and obesity-related symptoms. Like some fermented dairy products (such as yogurt, yogurt, cheese, etc.) are rich in bifidobacteria.
Eat at least one fermented dairy product per day (can be paired with other probiotic foods such as miso, Indonesian bean drums and even kimchi).
Calorie-burning food
Studies have shown that capsaicin, a compound found in peppers, may help promote calorie burn, reduce appetite, and control weight. Eating fresh peppers, dried peppers, peppers, and paprika properly will benefit your body and your diet. Green tea, which contains a special polyphenol, catechins, may also help promote calorie burn and delay hunger.
Replace your second cup of coffee with green tea; add a scoop of paprika to the soup or sauce.
Use a small plate
A new study from Cornell University shows that 92% of people eat food when they eat. If you are eating salad, there is no harm, but if you eat ice cream, cookies, chips or other high-calorie foods, it may cause excessive heat. Do not force yourself not to eat, just by changing the food you see in front of your eyes.
Use small bowls (rather than large bowls), small plates, and small tableware to hold the chips. This will help you control your appetite.
Change the form of exercise
Maintain the running mileage on the premise of doing some new forms of exercise. These exercises will train the muscles you rarely exercise during running (such as reconstructing muscle protein and cell compartments) and make changes, even if they are small, which can help you burn calories.
Does winter feel trapped in the room? This is the best time for indoor training. You can try fitness, yoga and even indoor swimming.
Alternative "sports"
Exercise is not the only way to burn calories. Walking, standing, and cleaning every day can help you burn calories. Look at the surroundings of your life and work and you will be able to open up new venues for your "sports".
Do not sit for more than 30 minutes - you can remind yourself to stand up. If it is during office hours, you can climb stairs, in addition to standing upright. You can fold clothes or stand while watching TV.
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