1. Aerobic weight-loss training camp
Aerobic training camp is a popular way to lose weight at present. This kind of training camp usually focuses on aerobic exercise such as running and doing exercises, and achieves the purpose of burning fat by improving the metabolic rate of the body. At the same time, some strength training and stretching exercises will be added to this kind of training camp to help shape up.
2. Pilates Weight Loss Training Camp
Pilates is a popular exercise mode all over the world, which is characterized by emphasizing the core strength of the body and posture control. Pilates weight-loss training camp usually uses a series of complex and delicate movements to exercise all parts of the body, and at the same time relieves stress and anxiety through deep breathing and concentration training.
3. Yoga Weight Loss Training Camp
Yoga is an ancient traditional exercise in India, with posture control, breathing regulation and meditation as its core content. Yoga weight-loss training camps usually adopt a series of slow and gentle movements to help the body relax, and at the same time relieve stress and anxiety through deep breathing and meditation.
4. Gym Weight Loss Training Camp
Fitness training camp is a popular way to lose weight at present. This kind of training camp usually focuses on equipment exercise and free weight training, and achieves the purpose of burning fat by improving the metabolic rate of the body. At the same time, some aerobic exercises and stretching exercises will be added to this kind of training camp to help keep fit.
5. Food control weight loss training camp
Diet-controlled weight loss training camp is a training method to achieve weight loss by controlling diet. This kind of training camp usually has a professional dietitian to make a reasonable diet plan for the participants, and help them better master the knowledge of healthy eating by teaching some cooking skills and cooking methods.
Two? When you choose to go on a diet and lose weight on an empty stomach, it is doomed that you will not succeed in losing weight, and you can lose weight without dieting. Dieting to lose weight will reduce the metabolic rate of the body, and it is easy to double the rebound after resuming dieting. Dieting to lose weight will make you lose a lot of water and muscle. Well, because the body is not nutritious enough, he needs to keep the internal organs running, so he needs to shrink all other external nutrients back to the internal organs and brain, so in this case, muscles will be lost and the metabolic rate of the body will be reduced. Then, after you resume dieting, it is easy to double your rebound, and then do it again, which will easily lead to our.
Therefore, dieting to lose weight is a stupid way to treat the symptoms rather than the root cause. At the beginning, you will see some effect. If you persist for a long time, it will cause serious harm to your body. Don't feel like an exception. Generally speaking, you feel good about yourself and are different.
The third is not to be thin, or to eat enough to be healthy and thin. This is science, not nonsense. I will send you a systematic slimming plan imported from America. No exercise, no diet, no counting calories. Some people say this is nonsense because you don't understand its scientific logic. When you understand, this is the real science. How can you say that?
Take the whole slimming plan as an example: a brand-new life manual for reducing fat and controlling sugar, an e-book, a full video tutorial, a national open class twice a month, and hundreds of edible YES food lists and NO food lists. At home, you can simply operate, starve, and be idle and bored. Friends in need can go to Min Jie's WeChat (homophonic) to get it: The group at the beginning is: m6? The latter group is: sksk can combine these two sets of data in order, which is very simple. Note: I know.
We only do things that are in line with human nature, and things that are against human nature are unnecessary. Eating enough is in line with human nature, and starving is against human nature.
Four world-recognized six "fattening habits+slimming habits"! What is the best way to lose weight? The best way to lose weight must be to change the habit of gaining weight and form the habit of losing weight, so that the habit of losing weight will accompany you all your life, and your weight will continue to decrease, and you can keep it for a long time after you lose your ideal weight! There is no possibility for this slimming method to rebound, because every bit of your life is helping you keep fit! So, what kind of habits will gain weight and what kind of habits will lose weight?
1. Love pure carbon water VS balanced diet
People who lose weight know that the root cause of obesity is mainly "sugar", which is what we call carbohydrates. Careful observation shows that the fat people around us generally like to eat foods with pure carbon water, such as Lamian Noodles, fried rice, fried rice noodles and so on. In addition to high carbohydrate content, these foods also contain a lot of oil and fat, and the heat is bursting.
Moreover, if you often eat foods with pure carbon water, your intake of protein, vitamins and dietary fiber will be insufficient, your body's nutritional needs will not be met, your metabolism level will slow down, and your fat burning rate will also slow down, and you will gradually become a "fat-prone body". On the other hand, thin people, excluding people with gastrointestinal problems, mostly like a balanced diet. Every meal must have dishes, just a small bowl of rice is enough. This diet is not fat at all! It is necessary for fat people to get rid of the habit of eating pure carbon water food and develop a balanced diet!
2. Taste VS light diet
The so-called heavy taste, mainly like to eat food with high oil, high salt and high sugar. 100 grams of vegetable oil contains 908 calories, and many people eat 30 grams at a meal; Although salt has no heat, it will hinder the blood circulation of the body and cause edema and obesity; Sugar is not only high in calories, but also leads to an increase in blood sugar and an increase in the efficiency of fat conversion.
Eating heavy-flavored food often will also cause dull taste, the taste will get heavier and heavier, and the vicious circle will only get fatter and fatter! Light diet, low in oil, salt and sugar, will not have the above problems. Moreover, after adhering to a light diet for a period of time, the taste will become more and more sensitive, the taste will become lighter and lighter, and the body will slowly change in a better direction. Get rid of the heavy eating habits and develop the light eating habits, and you will be the next skinny person!
3. wolf down VS chew slowly
Research shows that people who gobble are 4.4 times more likely to get fat than those who chew slowly. With the same amount of food, people who chew slowly will consume more energy after meals. After food enters the body, blood sugar will rise to a certain extent, and the stomach will begin to feel full. At this time, the brain center will send a signal to stop eating and let the body stop eating.
However, there is a certain time delay from the time when the brain sends out the signal to the time when the body executes the "instruction". At this time, if you continue to eat, it will easily lead to excessive calories. On the other hand, if you insist on chewing slowly, it will not only be more conducive to gastrointestinal absorption, but also receive the signal of "shut up" in time before eating too much, which is even more difficult. In addition, chewing slowly helps to improve metabolism, accelerate fat burning and make it easier to lose weight! Get rid of the eating habit of wolfing down, develop the eating habit of chewing slowly and lose weight, and it will become simple from now on.
4. Drink drinks VS drink white water
Fat people generally don't like drinking water, but they prefer drinking when they are thirsty! First of all, when drinking water is insufficient, the body's metabolic level will be lower, the fat burning rate will slow down, and it is easier to overeat; Secondly, most drinks contain more sugar and calories, and drinking drinks is about equal to getting fat. On the other hand, many thin people always put their hands on the cup and drink water anytime and anywhere, preferring boiled water and some sugar-free drinks.
In this way, it not only improves the metabolic level of the body, but also accelerates the burning speed of fat, and it is not easy to overeat. You can also use water to suppress appetite, reduce dietary intake, and naturally it is easier to lose weight! Getting rid of the bad habit of drinking drinks and developing the habit of drinking boiled water and sugar-free drinks will not only make you thinner and thinner, but also make your skin better and better.
I like this house, but I can't do nothing.
Observe the fat people around you. "Otaku/Woman" is almost a word designed for them. They lie down after work and stay at home at weekends. Apart from playing mobile phones, they have almost no other activities and are unwilling to exercise. Naturally, I am fat!
On the other hand, many thin people around me don't like staying at home. They often go out with their partners and take a walk in the evening. Even at home, they always clean and cook, which consumes a lot of money in daily life, and some even go to exercise. Get rid of the bad habit of liking the house and form the good habit of idling about. You gain not only your figure, but also your mental outlook.
6. For example, staying up late VS going to bed early and getting up early
Staying up late will increase one's chances of eating at night. Going to bed early 1 hour may lead to less midnight snack. Staying up late will inevitably lead to lack of sleep, decreased leptin secretion and increased cortisol hormone levels, making it easier for people to overeat and eat high-calorie foods. Staying up late will also affect the basic metabolism of the body. In the case of lack of sleep, the body's basal metabolism is reduced, the ability to burn fat is weakened, and people are more likely to get fat! Get rid of the bad habit of staying up late, get into the good habit of going to bed early and getting up early, and get in good shape. This is not nonsense!
Five? Why are some people not fat? These six points are the key to developing lean physique, and you can't be wrong at all! The so-called thin physique is actually an extension of thin habits. When the habit of being thin is formed, you are thin! Don't always say that others won't get fat if they eat too much. Is it genetic? Do you really stare at others for 24 hours, and others have been eating too much?
Even if others can overeat and not get fat, what's the use except making excuses for being lazy? Instead of obsessing over other people's genes, it is better to develop some thin habits and help yourself develop "the acquired version of thinness"!
Habit 1 staple food+meat, eggs and milk bean products = vegetables
In the diet of each meal, ensure that the weight of staple food+meat, eggs, milk and bean products is roughly equal to the weight of vegetables, which not only has more balanced nutrition, but also limits calorie intake. In this way, it is not necessary to calculate the heat, and it is difficult to exceed the standard. After all, low-calorie vegetables account for about 50% of the weight. These vegetables take up the stomach, so the part you can eat is limited! However, we should pay attention to three points here: 1, and every meal is at most 8 minutes full; 2. High starch vegetables such as potatoes should be listed as staple food; Don't eat meat with high fat content.
Habit 2: Light taste, less oil, less salt and less sugar.
Any ingredients, even if the calories are particularly low, are not conducive to slimming as long as too much oil, salt and sugar are added. On the basis of habit one, control the amount of cooking oil, salt and sugar, so you don't have to care about the calories of a meal. Anyway, even if you eat occasionally, the calories are still controllable and won't make you suddenly fat! You need oil, salt and sugar to lose weight. It is suggested that the oil should not exceed 30g (3 porcelain spoons) and the salt should not exceed 6g (the amount of beer bottle caps). Don't eat sugar.
Habit three? Eat less, eat less.
The above two habits are mainly restricting everyone's own cooking, which leads to excessive calorie intake. But if you make an appointment or eat out, the above methods will not be very useful, so try to make fewer appointments and eat out. In order to ensure the taste and speed of the food, the dishes in the restaurant basically need high-oil cooking, and a lot of spices are added, and many dishes will be sweetened, and the collocation of ingredients is beyond our control, so the calorie intake is difficult to estimate! If you must eat, I recommend you to eat seafood buffet, hot pot and mala Tang.
Seafood is generally low in calories. As long as you don't eat too much, the calories will basically not exceed the standard. For hot pot and mala Tang, you can choose the bottom of the clear soup pot and rinse it according to the ingredients in the habit 1 Don't put sesame sauce and other high-oil seasonings, it won't gain weight. Of course, if you really want to make an appointment, or if you really can't help eating out, eat food other than seafood, hot pot and mala Tang, you should also control it at 1 time for more than 2 weeks.
Habit 4: Drink more water and less alcohol.
If you don't like drinking water at ordinary times, you will probably be a fat man! In slimming, the importance of drinking water is definitely in the top three. If drinking water is insufficient for a long time, nutrients cannot be fully absorbed by the body, and the metabolic rate will slow down. Coupled with the "fake hunger" and strong appetite caused by lack of water in the body, it is easier to eat more. In addition, research shows that if you drink 300 ml of boiled water before lunch and dinner, you will lose 3 kilograms more than people who don't have this habit in 2 months.
Dietary Guidelines for China Residents suggest that adults should drink at least 1.500- 1.700 ml per day. However, if you want to lose weight, it is recommended that your drinking amount be kept at 2,000-3,000 ml, and you should drink slowly in small sips for many times to avoid water poisoning. However, it is recommended to drink more water to lose weight, but you can't use drinks instead of water. After all, drinks contain calories and sugar.
Accustomed to drinking less and drinking less.
People who like drinking are basically not fat! This is because 1 g alcohol contains 7 calories, a can of 330ml beer can reach 120 calories, and a bottle of 500ml white wine can directly exceed 1500 calories! In addition, if you keep eating vegetables while drinking, and accidentally eat too much when chatting, it is easier to increase your calorie intake! After alcohol enters the body, it will not only gain weight, but also be decomposed and metabolized by the liver. Regular drinking will increase the burden on the liver, leading to the inability to metabolize toxins in the body in time, which not only increases the efficiency of fat synthesis, but also causes diseases such as fatty liver!
Habit 6: Go to bed before 23 o'clock and sleep for 8 hours every day.
Studies have shown that people who sleep less than 5 hours are 2.5 times more likely to get fat than ordinary people. First of all, staying up late will increase your chances of eating. The later you go to bed, the easier it is to eat. Secondly, if you don't get enough sleep, your appetite will be stronger the next day, your basal metabolism will be lower, you won't have the spirit to exercise, and you will get fat more easily.
For many people who lose weight, it may not be that they can't control their mouths and walk, but just lack of sleep! As long as you fall asleep before 23 o'clock every night and sleep for 8 hours every day, you can eat less midnight snacks, control your appetite more easily the next day, and have more energy to exercise, so you can easily lose weight!
To tell you quietly, I personally tested it. If I can sleep at night 10 and sleep for 9 hours every day, I will lose 4 pounds after 1 month without deliberately changing my diet, exercise and other problems!