1, lose weight after meals
1 yoga
Speaking of yoga, many people know that yoga is too difficult and most people can't do it. In fact, yoga is a very good exercise to lose weight. You don't need to be a coach, just do as much as you can. If you can bend your waist 40 degrees, you can bend your waist 40 degrees and lift your legs 20 degrees. As long as you persist in doing it, you can change the muscle lines and achieve the effect of losing weight by twisting and stretching your limbs.
Step 2 swing
Many weight-loss exercises are too difficult, such as pole dancing and belly dancing. Although the effect is good, many people don't adapt. A popular swing exercise to reduce stomach is very effective and easy to do. Jump. This kind of exercise may be a little more difficult than a comfortable walk, but it is much more comfortable than running and other exercises. Stand up straight, legs shoulder-height, pull your upper body forward, shake your upper body from side to side, shake your abdomen when shaking, raise your hands above your head and swing with your body. In the process of doing this, you can raise your left leg and raise your hips, and then repeatedly raise your hips with your right leg. This action is done 50 times a day, and you can choose to do it after meals, and the effect is still very good.
Among the ways to lose weight, it is a good way to lose weight after meals, but when you do it, you should pay attention to the time. Generally, weight-loss exercises should be done three times a day, with the best effect after breakfast, lunch and dinner every day. Especially after dinner, do 10 minutes of warm-up exercise before exercise, and do not lose weight for more than 40 minutes after meals. Weight loss exercises after meals are mainly persistence. Don't worry about the slow effect, stick to it for a while and the weight loss effect will come out.
2. How to lose weight in winter?
1, basking in the sun
Sunlight can prevent the precipitation of serotonin in the blood. Serotonin is a brain chemical that can sting happiness, and it is also part of the reason for expressing "satiety". Even bathing in strong artificial light, especially in the morning, will have the same effect. Therefore, more close contact with the sun can help you resist the desire for food and the urge to overeat.
2. Eat more foods with high water content.
Foods with high moisture content include soup (80%-95% moisture), fruits and vegetables (80%-95%) and hot cereals (85%). Moisture will increase the weight and quantity of food, but it will not increase the calories.
3. Increase the intake ratio of protein.
Generally speaking, 15% of the calories in the daily diet should come from protein. A study by the University of Washington shows that if this ratio is increased to 30%, the total daily calorie intake can be reduced by 440 calories, which is about 1 pound per week, and you will not feel hungry. Because a high-protein diet can cleverly fool the brain into thinking that you eat more than you actually do, thus sending a signal of fullness.
When choosing foods rich in protein, we should also pay attention to distinguish between "fat" and "thin" in protein, and don't choose meat and dairy products with high fat content and easy to block arteries. At breakfast, you can make cereal with skim milk and add some nuts to it. You can also make an omelet with whole eggs or three egg whites. Eat more beans, fish and skinless chicken breasts.
4. Do it yourself and eat healthily
There is no shortage of information about healthy recipes and diets. You can find your favorite low-calorie and low-fat dishes in health magazines, diet magazines, books that teach cooking and all-inclusive Internet information. Breakfast, lunch, dinner, afternoon tea and snacks can be arranged in a colorful and healthy way. So get rid of your unhealthy and fattening junk food inventory. Dieting is not always difficult, you can always have fun.
Step 5 Seek the help of a professional coach
Winter is always the season when people lack willpower to lose weight. If you also feel that you are weak-willed and can't persist, then don't try to "rent" a professional fitness instructor or get an expensive gym VIP card. If you don't spend money, you will waste it, which is also the motivation to keep exercising. Or you can be braver. Going out for a walk can make you energetic.