1: Develop regular exercise time.
Whether you choose to exercise in the morning, noon, afternoon or evening, you must have a scientific and regular exercise time and habit. There are several points to pay attention to when choosing exercise time: First, don't exercise on an empty stomach in the morning. The effect is good, but it is harmful to the body; Second, exercise at noon should be carried out after meals 1-2 hours; Third, if the afternoon exercise is between 16:00- 19:00, pay attention to supplementing appropriate carbohydrates; Fourth, if you choose to exercise in the evening, the time after meals should not exceed 2 1: 00, but after 1-2 hours, and the exercise should not be too intense, so as not to affect sleep.
2. Anaerobic exercise combined with aerobic exercise.
Aerobic exercise and anaerobic exercise are not antagonistic. However, the weight loss effects of these two kinds of exercises are different, but in order to get the best weight loss effect, aerobic exercise and anaerobic exercise must be carried out at the same time. Aerobic exercise can consume body fat and exercise basic physical strength. Anaerobic exercise can increase skin elasticity and enhance muscle strength, so losing weight has become an important focus of exercise. In addition, anaerobic exercise can transform our body into a constitution that is not easy to gain weight, which is very helpful to lose weight.
3. Warm-up before exercise is especially important.
Warm-up is a very important part of various sports courses, aiming at getting the body into motion. Warm-up exercises can gradually raise body temperature and strengthen muscle strength. Increasing the speed of blood delivery to muscles and joints is helpful to increase the oxygen content in blood; Let the cardiopulmonary function prepare for exercise, and let you do more intense exercise in aerobic exercise; Warm-up exercises should include some stretching exercises, stretching various muscle groups, especially the big muscles used in aerobic exercise courses and muscle training courses. After warm-up exercise, muscles will be stretched better, and muscle fatigue and injuries, such as sprains and muscle lacerations, will be avoided. Don't think that warm-up is a waste of time or energy, that is, you can't omit warm-up exercise when time is insufficient. Usually warm-up exercises include rhythmic activities, which can gradually increase the intensity, and the intensity is enough to cause slight sweating. This is the result after finishing the warm-up exercise.
4. Fat people need waist protection when exercising.
For fat people, because the lumbar spine is wrapped in thick fat, the adaptability will be worse. If you suddenly exercise a lot, you will put too much pressure on the "tired" waist in a short time, which will make the lumbar spine unbearable and may cause symptoms such as lumbar disc herniation. Fat people should be especially careful when doing stretching exercises, which will cause waist muscle damage. In particular, it is best not to bend over and touch your toes. Fat people should also be especially careful when doing strength training. One is not to try too much weight, and the other is to make sure that your posture is correct when exercising. It is suggested that the belt should be used in strength training to achieve the purpose of fixing the lumbar spine.
5. Exercise must pay attention to the knee joint.
Some obese people like to keep fit and run in order to lose weight. Recently, experts in the United States found that obese people are prone to injury, ankle swelling and pain, knee inflammatory pain and so on. Because they are very heavy, and their knees and ankles are under too much pressure during fitness running. If knee pain is found, it is best to choose swimming, strength cycling, aerobic exercise in water and other sports that can better protect the knee joint. Paying attention to strengthening thigh strength during exercise can effectively reduce knee joint injury.
Some obese people like to keep fit and run in order to lose weight. Recently, experts in the United States found that obese people are prone to injury, ankle swelling and pain, knee inflammatory pain and so on. Because they are very heavy, and their knees and ankles are under too much pressure during fitness running. If knee pain is found, it is best to choose swimming, strength cycling, aerobic exercise in water and other sports that can better protect the knee joint. Paying attention to strengthening thigh strength during exercise can effectively reduce knee joint injury.
6. Overload exercise is not advisable.
Some people increase the intensity of exercise from the beginning in order to speed up, which may not be good. In order to lose weight successfully, we must adjust the exercise time and intensity according to our health, physical strength and exercise proficiency. In the first few weeks of exercise, beginners or people who don't exercise for a long time should relax their stiff muscles through simple exercise. Generally speaking, it is more appropriate as long as you don't feel tired the next day.
7. Control the exercise time at 60-90 minutes each time.
Only doing 5- 10 minutes of exercise in your spare time can bring results? Of course, this kind of exercise can also bring a certain weight loss effect, but in order to effectively eliminate fat, it takes at least 40 to 60 minutes to exercise every time. When doing aerobic exercise, you can only consume body fat after the first 20 minutes. When doing anaerobic muscle strength exercise, it takes 20-40 minutes to complete the prescribed action, so light exercise can not effectively burn body fat and exercise muscle endurance. In order to get the best weight loss effect, it is best to do exercise five times a week, and each time it is best to last about 1 hour.
8. Choose your favorite sport and stick to it.
Whenever you start a new exercise, someone will always ask, "Are these exercises the best exercise to lose weight?" In fact, these people have a higher probability of giving up halfway. The effect of exercise diet is slower than that of diet diet diet. If you just want to lose weight as soon as possible, it's easy to be exhausted if you haven't received the weight loss effect. In the process of exercise, we must take pleasure as the first goal, so it is easier to stick to the perfect weight loss effect. And with the skill and love of sports, you will consciously find the deficiency, so it is easier to get the effect of losing weight.
9: Don't forget to stretch after exercise.
Stretching before exercise can warm the body, relax joints and muscles and prevent injuries. Moderate exercise after exercise can sort out the fatigue substances accumulated around the muscles and stimulate the muscles that are not used often. In addition, moderate exercise can restore heart and lung function and make the body change from exercise state to daily life state. In order to prevent injury and improve exercise effect, don't forget to do warm-up exercises before exercise.
10: Exercise is necessary to lose weight, and the cycle is healthy and effective for 3 months.
If you want to lose weight through exercise, you must insist on exercising for at least 3 months to be effective.
1. Buy a digital scale
It seems simple to do so. I suggest buying a digital scale accurate to 0.2 (that is, 2% pounds) before starting to lose weight. I will explain the reasons below. I also suggest that you either buy an electronic scale to record your weight every day, or start recording your weight every day.
I bought such an electronic scale, which can be accurate to 0.2 (that is, 2%) and will record my weight. It only cost me $22 in Sam Member Store (a large supermarket in the United States). This is a successful investment.
2. Insist on weighing every day
You will find that almost every dieter will tell you that you only need to weigh yourself once a week. I suggest the opposite. Because of success, I am happy to see the result every day. I recommend buying an electronic scale accurate to 0.2, because if your weight is 170.8 kg the day before and 170.0 kg the next day, there is a big difference between them. It would be great to lose 0.8 Jin a day.
However, if your scale is not so accurate, after eating healthy food all day and exercising hard, you will feel quite discouraged if the next day's display is still 170 kg. Accurate weighing scale can make you more active in losing weight. More good grades and clear weight loss figures every day make it easier to lose weight.
3. Drink 8 glasses of water every day
This suggestion is familiar to everyone, but it is for this reason that I recommend it for different reasons. Drinking 8 glasses of water a day can help you "reduce hunger". I can't prove this by scientific means, but when I am at work, I usually drink 4 cups in the morning and 4 cups in the evening. I always feel hungry soon when I don't drink water. Moreover, I was sleepy very early in those days when I didn't drink water. Don't be intimidated by the number of 8 glasses of water. Try my method: I have a pint (about 568 ml, equivalent to a bottle of mineral water) glass at work. All I have to do is drink two cups in the morning and two cups in the afternoon.
4. Let others know that you are losing weight
Tell everyone that you are losing weight. There is no need to be ashamed of losing weight. I find it more difficult to keep the secret of losing weight than to tell others. In fact, telling colleagues, girlfriends, family and so on about losing weight will increase your sense of responsibility. It always reminds me that my colleagues and family know that I am losing weight and I don't want to let them down. I also selected some representative "weight trend charts" and posted them on my refrigerator, room and wall. I hope that the change of weight can constantly remind myself. I know it's a cliche, but it's important for me to remind myself to achieve my ultimate goal.
I think I should also remind everyone to remember this. When I was 50 kg overweight, I told people that I was on a diet, but they all told me, "You don't need to lose weight at all." This surprised me because I was obviously overweight. Please note that you may hear similar comments. I find it much easier to accept their compliments than to try to prove that I am on a diet. Remember, you are losing weight for yourself, so you don't need to prove anything to others.
5. Don't go on a diet on weekends.
This is another unconventional suggestion. Even without a big weekend diet, I can lose 50 pounds. I find that if I go on a diet until the weekend, I will feel tired, depressed and even listless. I think Friday and Saturday (my way of working and sleeping) are used to celebrate the success of dieting in the first five days.
You may think this is unnecessary, especially in the first few weeks of losing weight. However, just like the past few weeks, the weekend has become my weekly success celebration day, and I am mentally prepared for losing weight next week. I think this is a kind of spiritual charging.
6. Don't sacrifice your life for dieting.
Sometimes, you will find that you can't meet the standard of healthy eating. Whether it's a working lunch with a team, a birthday, or a special occasion, there are always some things that hinder your healthy eating. Even if you have to make sacrifices for something in life, losing weight must be the top priority. My response to this is to trade a day on the weekend for not dieting. In other words, if I don't go on a diet on Tuesday, I can use Saturday instead.
7. Always make small changes
This is a very common secret, but mine is a new skill. You don't have to give up what most dieters advise you to give up (soda, coffee, beer, caffeine, etc.). ), as long as you have healthier resolution.
I don't want to give up anything, so I decided to use some changes instead. The first change is that I drink diet soda now. Don't worry, you'll get used to the smell soon. A few days before I started to lose weight, I vowed never to drink diet soda again. Now, thanks to my girlfriend, diet soda has become the only carbonated drink I drink. The second change I made is to drink black coffee from now on.
Without cream and sugar, you will feel good, because there is no heat. The last big change is that I switched to "healthy" beer. I often drink Miller's refreshing beer, but occasionally drinking Baker's pure beer (60 calories per bottle) can still enjoy a healthy social life while maintaining my weight loss plan.
In addition to making some small changes in the weight loss plan, make some small changes in life: park your car farther, walk to the end of the platform, take the last car, and swear not to take the elevator for a whole week. I also found the benefits of wearing a pedometer and tried to challenge myself whether I could walk all day. I walked 6.5 miles on the farthest day. I also take the initiative to walk to work twice a week.
8. Multi-angle understanding
Your weight loss process is only an incredible small part of your life. Suppose you live to be 80 years old, it only takes you four months to lose weight, which is 0.42% of your life. In other words, the four months of dieting and losing weight only account for less than half of your life 1%. On the other hand, think about the huge benefits you have gained with this life of only 0.42%. If this can help you keep your enthusiasm for losing weight, then start the countdown of 120 days now.
9. Exercise reasonably
It's still very troublesome to take time to go to the gym. But doing half an hour's exercise only accounts for 2% of your day, assuming 24 hours a day (nonsense). For me, the most inspiring idea is to compare the time spent on sports with the time spent on soap operas. As a big fan of Everyone Loves Raymond (a movie about children's pranks), every time I want to sit down and watch an episode, I will remind myself whether I should sit around for half an hour or finish my daily exercises.
10. Set the dangerous weight
Once you have successfully lost your predetermined weight, you need to maintain your current weight. So you set a dangerous weight. You must choose a weight and swear never to exceed it again. It is normal for the weight to fluctuate between 5 and 10 pounds. I suggest you choose a weight that is about ten Jin higher than your "normal" weight, and don't exceed this weight. Set a dangerous weight so that I can never exceed it.