It's almost the peak season to lose weight.

suggestion

First, the exercise time:

Put it between 6 pm and 9 pm.

Second, the duration:

What you need is aerobic exercise, so the time should be more than 45 minutes and less than one and a half hours.

Third, the amount of exercise:

Aerobic exercise consumes a lot of energy, but your blood pressure is high. Therefore, it is recommended that you exercise lightly at first and keep your heart rate around 100.

Third, sports:

Walking slowly, jogging, aerobics, etc! You can also choose to enter the gym.

Fourth, diet:

1, I suggest you give up fat and high-sugar things and eat more foods containing crude fiber, such as celery, leeks, fungus, tofu and other high-nutrient and low-fat things, and these can also lose weight! Celery: Celery contains a lot of colloidal calcium carbonate, which can supplement the calcium needed for straight legs, and is also rich in potassium, which can prevent lower body edema. Tomatoes: Tomatoes have diuretic and leg fatigue relieving effects. Beautiful women who stand for a long time can eat more tomatoes to ensure the strength of their legs. Sesame: Sesame provides vitamins E, b 1 and calcium needed by human body, especially its linseed oleic acid component, which can remove cholesterol attached to blood vessel wall.

Tofu: Eating tofu regularly can lower the cholesterol in the human body. Tofu is often used to cook celery leaves, which has the auxiliary effect of lowering blood pressure.

Celery: It has the functions of protecting blood vessels, lowering blood pressure and calming. Eating celery and shredded pork regularly can not only prevent hypertension, but also supplement nutrition. Celery is rich in protein, carotene, vitamins, amino acids and minerals such as calcium and phosphorus. It has high nutritional value and medicinal value, and has the effects of lowering blood pressure and blood lipid.

Onion: it has the function of lowering blood fat and preventing thrombosis; Regular diet can also lower blood pressure.

Onion: It can reduce the accumulation of cholesterol on the blood vessel wall. Eating onions and boiled tofu often has a synergistic effect on lowering blood pressure.

Leek: Leek can reduce cholesterol and triglycerides in the human body. Boiling soup with leek and lean meat can lower blood pressure.

Kelp: It can prevent fat from depositing on the arterial wall. Often eaten with kelp stewed tofu, it is good for lowering blood pressure.

Peanut: soak the peanut kernel (with red coat) in vinegar 1 week, add brown sugar, garlic and soy sauce as appropriate, and take it in moderation in the morning and evening. After 1-2 weeks, blood pressure generally drops.

Gourd is rich in sugar, vitamins B, C, fat and protein. It has the effects of clearing heat, diuresis and lowering blood pressure.

Water chestnut contains starch, protein, fat, calcium, phosphorus, iron and vitamins. Eleocharis tuberosa is crispy and delicious. It is not only raw food but also cooked food, and it is also a good fruit for treating hypertension.

Radish contains many vitamins, sugars and minerals such as calcium, phosphorus and iron. It has the functions of clearing away heat and diuresis, cooling blood and stopping bleeding, and is a good product for treating hypertension.

Garlic contains sugar, protein, fat, vitamins A, B, C and many trace elements. It has the functions of relieving cough and asthma, inducing resuscitation and diuresis, and is a common food for treating hypertension.

Tomato is rich in nutrition, which not only contains protein, fat, vitamins and trace elements, but also is a common food for treating hypertension, dizziness and hyperlipidemia.

Auricularia auricula contains sugar, fat, protein, vitamin B and trace elements such as calcium and phosphorus. The uterus has the functions of invigorating qi and blood, cooling blood to stop bleeding, lowering blood lipid and lowering blood pressure.

Watermelon: Watermelon juice contains almost all kinds of nutrients needed by human body except fat. Watermelon is not only a wonderful product to treat body fluid injury caused by high fever, but also a good product to treat hypertension.

Dry tea residue-Dry the discarded tea residue and put it into a small cloth bag as a pillow pad, which is not only soft and comfortable, but also has the effect of calming the liver and lowering blood pressure, and also has an auxiliary effect on migraine and other symptoms.

Vinegar-people with hypertension and arteriosclerosis can reduce the blockage of blood circulation by drinking proper amount of vinegar every day. If you lose weight with vinegar, you can lose 500 grams per week on average.

Apocynum venetum-One day in 3 yuan, boiling water is used as tea for half a month, which has special effects on treating hypertension.

Mung bean: Mung bean has a good dietotherapy effect on patients with hypertension, which not only helps to lower blood pressure, relieve symptoms, but also prevents blood lipid from rising.

Tofu pudding: 60 grams of fresh tofu pudding or 0/5 grams of dried flowers/kloc-can be decocted in water to treat hypertension and nosebleeds.

Lotus plumule: Lotus plumule has the function of lowering blood pressure and strengthening heart, and is suitable for hypertension, palpitation and insomnia. Usage: take lotus plumule 1 ~ 2g and brew it with boiling water instead of tea.

2. Do not drink and smoke less.

3. Refuse carbonated drinks.

Verb (abbreviation of verb) matters needing attention

1, exercise water should be replenished in time, but it is not advisable to replenish a lot of water before exercise, generally not exceeding 300ml. It is forbidden to replenish a lot of water during exercise. Generally, 150-200ml of water should be replenished every half hour, and normal drinking can be started slowly after 30 minutes of exercise.

2. In case of dizziness, nausea and other adverse reactions during exercise, you should immediately stop exercising and find a cool and ventilated place to rest. If the symptoms are not relieved, go to the hospital for help in time.

3. Losing weight is a long-term process. You should have considerable perseverance. What is important is persistence and gradual progress.

It is forbidden to exercise on an empty stomach, and you must eat breakfast. Eggs and skim milk are suitable for breakfast.

Don't exercise when you are full to avoid gastroptosis.

At the beginning, do aerobic exercise first, and when your physical strength is almost the same, you can start training! ! Avoid impetuousness!