How to use military training to lose weight

During military training, weight loss can be assisted through scientific dietary management, regular physical training, adjusting sleep schedules, replenishing fluids, and avoiding high calorie snacks. The high-intensity training of military training itself can burn a lot of calories, and with a reasonable diet and lifestyle habits, it can achieve the effect of weight loss.

1. Scientific Dietary Management

During military training, it is necessary to ensure protein and dietary fiber intake, choose low-fat and high protein foods such as chicken breast and broccoli, and avoid fried foods and refined carbohydrates. Control the amount of staple food per meal, increase the proportion of vegetables, and replace some white rice with coarse grains. Pay attention to eating high-quality protein and a small amount of carbon water for breakfast, such as eggs with oatmeal Congee, to avoid hypoglycemia during training.

2. Regular Physical Fitness Training

In addition to the training required by military training, additional aerobic exercises such as jogging or skipping rope for 20-30 minutes can be performed in the morning and evening. Be careful to avoid muscle damage caused by overtraining and stretch before and after exercise. At night, anaerobic exercises such as plank support and squats can be performed to strengthen the core muscle group and increase basal metabolic rate.

3. Adjust your sleep schedule

Ensure 7-8 hours of sleep per day to avoid staying up late and affecting leptin secretion. Taking a 20 minute break at noon can help restore physical strength. Regular sleep can stabilize cortisol levels, reduce the probability of stressful eating, and promote muscle repair after training.

4. Supplement Water

Drink 2000-2500 milliliters of water daily, and supplement 100-150 milliliters of diluted salt water every 15 minutes during training. Adequate hydration can accelerate the elimination of metabolic waste and avoid the false hunger caused by dehydration. Sugar free green tea or lemon water can be consumed, but it is prohibited to use sugary drinks as a substitute for drinking water.

5. Avoid high calorie snacks

Refuse to immediately supplement high sugar snacks such as chocolate and cookies after training, and choose low sugar fruits such as apples and pears. When hungry outside of meals, a small amount of nuts or yogurt can be consumed, but daily nut intake should not exceed 15 grams. Pay attention to the herd mentality when purchasing snacks collectively, and prepare healthy alternatives in advance. During military training, weight loss should be gradually reduced, and the daily weight fluctuation should not exceed 0.5 kilograms. Avoid extreme dieting that can cause hypoglycemia or fainting. If you experience discomfort such as palpitations or fatigue, immediately stop training and replenish energy. It is recommended to record daily diet and training, and maintain exercise habits after military training to prevent weight rebound. Pay attention to sun protection and heatstroke prevention, change to damp clothes in a timely manner after training, and prevent skin problems from affecting the weight loss plan.