Refuse to eat on an empty stomach

Most women don't like exercise on an empty stomach, because people are in hypoglycemia on an empty stomach. If they exercise, they worry about dizziness, fatigue and other symptoms. In addition, it is difficult for people to concentrate on an empty stomach, let alone do exercise. However, some exercises can get better weight loss effect if they exercise on an empty stomach.

Studies in the United States believe that 65438+ 0-2 hours before meals, quantitative walking, dancing, jogging and cycling on an empty stomach are all helpful to lose weight. These exercises can effectively eliminate fat and consume less calories. Doing these exercises before meals is better than after meals, and it will not affect your health.

Reasonable exercise

Proper exercise consumes energy in the human body and helps to burn fat. So some women who lose weight insist on exercise or long-term exercise. But still can't achieve the goal of losing weight. Why is this? Losing weight can't be achieved by exercise alone.

If you want to lose weight successfully, you need to cooperate with a reasonable diet in addition to exercise. Otherwise, even if you exercise for a few hours, overeating will undermine your efforts, so how to lose weight effectively? Calculate your daily calorie intake, which is less than the sum of calories consumed by basal metabolism and exercise, so that there will be no excess fat accumulated in the body.

Long jogging

Increasing jogging time can reach aerobic exercise stage, thus burning fat. However, practice shows that aerobic exercise must last for more than 40 minutes to burn fat in the human body. Aerobic exercise is less than this time, fat consumption is not obvious, and the purpose of losing weight can be achieved.

strenuous exercise

The more intense the exercise, the better the weight loss effect, which is wrong. Continuous low-intensity aerobic exercise will make people consume excess fat. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100- 124 beats/min is most beneficial to lose weight.

Aerobic exercise is the best fat burning exercise. Whether the weight loss effect is effective should be defined as whether it helps you burn body fat. If it can't help you burn fat, even if the intensity of exercise is very intense, then this kind of exercise has no effect on losing weight. So if you want to lose weight, you must choose aerobic fat burning exercise!

Second, how to exercise to lose weight

First, swimming to lose weight

1, with massage effect

In the process of swimming, our body will be fully massaged by the current with the change of movement, and both buoyancy and resistance can relax muscles. Through this special massage, the lines of the body will be naturally and perfectly shaped.

2. The consumption of heat is very large.

Women who weigh 55kg and are about 20 years old, when walking 1 hour, consume about 120 ~ 150 calories. However, when swimming, the heat consumption of breaststroke 1 hour is 600kcal, and that of freestyle is 1 1,000 kcal, which shows that swimming can consume heat quickly.

3. Insist on fast short-distance swimming.

Many people are used to swimming slowly at a leisurely pace, because they think it can keep swimming for a longer time, thus making the weight loss effect more obvious. However, this is not the case. Only through fast and long-distance swimming can we stimulate the blood circulation of the whole body, thus speeding up the metabolism of the body, so that the accumulated fat in the body can be consumed quickly, thus achieving the goal of losing weight quickly.

Second, jogging to lose weight.

1. Do muscle strength exercise for about 10 minutes before running.

Giving muscle stimulation before running can improve the burning efficiency of fat. After muscle strength exercise, the body will secrete growth hormone, which can increase lipolytic enzymes in the body and make fat burning more efficient. Doing squats or abdominal exercises 10 minutes or so will be very effective.

Jog for 2 or 5 minutes.

After walking for 4 minutes, speed up the pace and gradually change from walking to running. At this time, you must not run too fast, and don't breathe in haste to avoid getting angry. Hand movements can be easily turned back to the sides of the body and then swung rhythmically. You can transfer your excitement to TV and turn running into an auxiliary exercise to watch TV, so that you will find yourself less tired.

3. Drink juice after running

Experts suggest drinking some fruit juice instead of white water or sports drinks after running, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients.

Third, scientific methods to lose weight

1, control the intake of staple food and sweets.

Many girls are fat because they love to eat, especially because they have a good appetite, strong digestive ability and a greedy mouth. They like to eat all kinds of delicious new foods. Now you don't have to give up all the delicious food at once, just take your time. For example, you liked to eat a large piece or several pieces of chocolate the day before, but now you can reduce one bite or one piece, and you can also use nuts instead of snacks when eating.

2. Drink more water and soup.

Drinking soup regularly can keep you healthy, full, detoxify and lose weight. Drinking more liquid food is very helpful to lose weight, except drinks. Usually, you can drink a bowl of soup or water before eating, which can reduce the intake of staple food. If you don't like drinking water or don't have time to make soup, you can also drink freshly squeezed juice or vegetable juice, which has a good and beautiful effect of accelerating metabolism!

Don't eat five hours before going to bed.

You can't eat anything for five hours before going to bed, because you can't exercise, digest food and burn fat when you sleep, and your metabolism will drop a lot at night. If you are really hungry, you can eat some fruit or vegetable salad.

Step 4 stand for half an hour after dinner

The main reason for being fat is lack of exercise. It doesn't matter if you don't have time to go to the gym You only need to stand for half an hour after three meals every day, mainly to promote gastrointestinal peristalsis and digestion!

Fourth, the most effective nutritional diet

Weight loss package 1 (egg milk+fruit vegetarian beauty method)

1, a boiled egg, a glass of milk, half an apple or some potatoes+ham+salad dressing for breakfast.

2, Chinese food, a bowl of rice+vegetables.

Eat dinner at seven o'clock, which is similar to Chinese food, but you can only eat seven or eight minutes full. After nine o'clock, you can't eat anything except fruit.

4. You can drink a glass of juice before going to bed (you can squeeze lemon juice+water+two sour plums). Remember not to add sugar.

5, moderate exercise

Highlight: This set meal is moderate and suitable for some MM with relatively weak system. This diet meal is also very nutritious.

Weight loss package 2 (yogurt diet)

1, after getting up: two glasses of water.

2. Breakfast: vegetable juice

3. Chinese food: 500g yogurt.

4. Dinner: vegetable juice

5. Before going to bed: 1-2 glasses of water

Highlight: Yogurt helps digestion, prevents constipation, helps beneficial bacteria to inhibit the growth of bad bacteria, thus increasing the proportion of intestinal flora and promoting normal gastrointestinal peristalsis. This package is suitable for MM who want to lose weight quickly and see the effect of losing weight in a short time. This set meal can't be eaten for a long time because of the small amount of food, which is easy to lead to malnutrition. MM should pay more attention to her health while losing weight.

Weight loss package 3 (apple meal)

Breakfast: a bottle of milk (or unsweetened coffee)+a boiled egg (or tea egg).

2. Apple: From noon 12: 00, eat an apple every two hours until eight o'clock in the evening, and it is enough to skip the apple meal for one day after eating.