1. The most effective exercise to lose weight
1. Skipping rope to lose weight
When it comes to skipping rope, many people are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
2. Jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes. Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.
Step 3 swim to lose weight
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
Climb stairs to lose weight
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight. Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
Step 5 dance to lose weight
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.
6. Do housework to lose weight
Washing clothes, buying vegetables, cooking and sweeping the floor are simple to say, but they are actually very tiring to do, but they have to be done. However, when doing these little tricks, don't ignore their effects on body muscles. Doing housework is a good exercise to lose weight. Often rolling up your sleeves and doing housework can burn more calories. Although doing housework is a trivial matter, many a mickle makes a mickle. As long as you persevere, you can achieve a good slimming effect.
2. Effective lazy diet
1. Sleep to lose weight
Yes, sleeping is also a way to lose weight. Scientific experiments have proved that when people lack sleep, a growth hormone called auxin will surge in the body, which will greatly increase people's appetite; At the same time, the level of a "leptin" in the body will drop. This "leptin" is responsible for sending a signal to people that they are full. Its reduction means that your perception of whether you are full or not will be reduced, and it is easy to overeat. In addition, when you lack sleep, you not only want to eat, but also crave simple carbohydrate foods, such as chocolate, pasta and candy, because they can be converted into energy faster. In this way, how can you not be fat if you sleep less and eat more? Moreover, keeping enough sleep contributes to the body's metabolism, making it easy for you to develop a lean physique and make your skin better.
Step 2 breathe and eat
Scientists at the University of New South Wales in Australia found that the process of oxidation can reduce weight by tracking the path of each atom in the body. Breathing is an oxidation process. In other words, fat can be excreted as carbon dioxide through lung oxidation. Therefore, between your breath and your breath, you will lose fat. The method of breathing can be abdominal breathing in yoga. This way of breathing is an excellent way to strengthen the lungs. The specific method is to expand the abdomen to the maximum extent when inhaling and keep the chest still. When exhaling, try to contract your abdomen inward and keep your chest still.
3. Eat less and eat more to lose weight
Eating less and eating more is the best way to lose weight. Even if you eat all day, you won't get fat. The specific way to eat less and eat more meals is to divide the daily diet into 5~6 meals. As for how much you eat every day, it depends on your personal situation and the time of eating. Generally speaking, you can eat more at dinner time until you are full at six. Eat less outside of dinner, mainly fruits and vegetables, and eat less staple food. The most important thing to lose weight is to control the total calorie intake in a day.
Step 4 take a bath to lose weight
When bathing with hot water, hot water will wash away the dirt in the cortex, and the residual waste and excess water accumulated in the body will also be discharged with sweat, which can eliminate edema on the one hand and promote metabolism on the other. It would be better to add some ginger slices or bath salt to the water when taking a bath. After bathing, a simple massage with massage oil can also help you sleep.
Step 5 stretch to lose weight
Stretching to lose weight was put forward by Dr. Wancheng Sato, a famous Japanese doctor of medicine. He believes that as long as it is 70 seconds three times a day, it can effectively help to lose weight. Stretching can suppress appetite and reduce calorie intake; Can exercise muscles, enhance metabolism and promote fat burning; It can also improve constipation. However, stretching cannot replace full-body exercise. In order to lose weight effectively, we should combine a variety of sports, such as swimming, running, cycling and other aerobic sports, as well as some anaerobic sports.