Morning: 2 slices of whole wheat bread or a slice of whole wheat bread, an egg, a cup of skim milk and a sausage.
Noon: Half-cooked chicken, 5 boiled prawns, a small pot of chrysanthemum lettuce, mixed with Thousand Island sauce.
Evening: a boiled sweet potato
Of course, during this period, I can't help eating some fried or puffed snacks in my mouth, and sometimes I can't get rid of meals at night, so in this case, I will eat a tablet of Shuerjia orlistat after meals. Its mechanism of action is very healthy, it inhibits the absorption of lipase in gastrointestinal tract, does not act on the central nervous system, the purity reaches 99%, and the effect is very good.
Fitness is not the first choice to lose weight. It is neither reasonable nor scientific to talk about losing weight without controlling diet. The reason for obesity is neither too little exercise nor not enough exercise. Most of them are caused by unreasonable diet.
Eating too much, the calorie intake is much higher than the calories consumed, the nutrition is unbalanced, the fat intake is too high, and the intake of protein and dietary fiber is seriously insufficient. Eating more refined carbohydrates leads to unstable blood sugar, which not only increases weight, but also has a certain impact on health. So for weight loss, diet control is the best way.
It is not a low-calorie diet, and the daily dietary calories are not lower than its basal metabolic calories. Only by accumulating a certain calorie gap can we lose weight effectively. It takes 7700 kilocalories to lose one kilogram of fat. When the calorie gap is not less than 500 kilocalories, one kilogram of fat can be effectively lost in one month.
Walking for an hour consumes 240 kilocalories, jogging for 350 kilocalories and swimming for 550 kilocalories. 100 gram of potato chips has a calorie of not less than 500 kcal. Walk for 2 hours, jog 1.5 hours, swim 1 hour. Choose low-calorie, high-protein and high-fiber foods, and it is impossible to consume 500 kilocalories in a meal. What is more effective than diet control to lose weight?
The significance of fitness is to increase calorie consumption, lean body mass and muscle content. But we should also ensure adequate intake of protein and sufficient intensity.
Diet control is the best way to reduce fat, gain muscle and lose weight.
The hottest topic for girls now is to lose weight. Only by using healthy and reasonable methods can we have better results. Fitness has been sought after by many slimming parties. Recently, yoga has become popular. Simple, convenient and slim, especially suitable for girls to practice. Fairies must try!
1. One-handed pigeon king variety
For some girls, losing weight is equal to plastic surgery, so it is necessary to lose weight and make you beautiful!
Key points of posture: sit on the ground, bend your knees and extend your legs to the right side of your body. Two thighs in a straight line. The left calf clings to the left thigh, and the right calf is perpendicular to the ground. Upper body upright, head back. Your head is close to the center of your right foot. Hold the toe of your right foot with your right hand and put your left hand on your left knee.
2. Anti-tilting plate variant
Yoga can increase the beauty of appearance, and practicing yoga can also cultivate elegant temperament and help you become a better self!
Key points of posture: sit on the ground, bend your knees, keep your heels close to your hips, hold your hands and fingers on the ground, keep your arms straight and perpendicular to the ground, press your hands and waist, keep your hips off the ground, keep your chest level, stand on tiptoe, keep your legs perpendicular to the ground, and tilt your head back.
3. One-handed wheel variant
Fitness and yoga are not in conflict. You can practice at the same time, and the slimming effect is more obvious!
Key points of posture: lie on your back, bend your knees, put your palms on both sides of your head, put your fingertips toward your body, exert force on your hands and legs, straighten your arms, raise your hips, keep your abdomen level, stand on tiptoe, extend your right calf backwards, and hold your right knee with your right hand.
There are many ways to lose weight. The most important thing is to be healthy and effective. Little fairies can try more and then choose their favorite sports, so that they will have the motivation to stick to it and lose weight just around the corner. Lose weight healthily, become a sexy goddess, and act as soon as you are excited!
Interactive topic: How did you lose weight?
Don't trust any weight loss products. As long as you eat less, you will definitely lose weight. Exercise is to ensure good health and make yourself more graceful and beautiful after losing weight.
Don't eat any high-calorie food, try it, look at the refugees, look at the photos of previous famine years, do you need to lose weight? If you don't move, you will grow fat.
Personal opinion, don't spray if you don't like it.
Today, the weight loss coach will share a weight loss tip with you.
Many people think it is difficult to lose weight. In fact, there are two prime times in a day to lose weight. If you can do something right during this time, you may lose weight soon.
For the first time, 6 am to 7 am is a very good time for people who lose weight, because 6 am to 7 am is the best time to detoxify. If you can do some aerobic exercise at this time, it will help burn body fat and achieve the effect of losing weight. But everyone should be careful not to exercise on an empty stomach, otherwise it will be bad for gastrointestinal health. You can have some breakfast and then exercise.
The second time is from 3 pm to 5 pm, because around 3 pm, it is the peak of body metabolism. If you can control your mouth and do some exercise at this time, you can also achieve good results. In addition to the above two times, you should pay attention not to eat before going to bed, and you can also do some exercise that suits you, which is also very helpful for losing weight and helping you sleep.
In fact, losing weight sometimes requires skill, and you should lose weight according to your own health. Don't blindly diet or eat fruit to lose weight. None of this is desirable. I wish you all a happy weight loss here! ! !
Fitness and weight loss may come slowly, the sweat of exercise is sticky, and dieting is too painful. After giving birth, my weight 120 Jin is really unbearable. My husband laughed at me as soon as he saw the fat on my stomach, and my mother-in-law also said that I was fat and didn't look good in clothes. I was very confident. I complained to my good friend that she told me to lose weight, and I couldn't make up my mind. I was too lazy to move and liked to eat. After eating according to her method for a month, I lost 17 kg, and my heart was full of joy, and my husband stopped laughing at me. Also gave me a red envelope to buy me new clothes to dress up, happy that I am still losing weight!
Fitness, as its name implies, is to exercise, such as running, skipping, gymnastics and so on. To make the body consume calories, but it doesn't mean losing weight. Some people, such as dieting and drinking slimming tea, are actually not desirable and may even hurt their health. Another way to lose weight is to promote "posture exercise", which can also be called "pulp washing exercise", a safe, efficient, healthy and happy way to lose weight without dieting.
One-week plan:
1, Day 1: When practicing all chest movements, remember to hold out your chest and learn to use your chest muscles instead of arching your back. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms.
Chest and back bench press 1 2 group warm-up dumbbell bench press 20RM 3 dumbbell flying bird 20RM 3 butterfly swimming machine (or cross chest clip) 20RM 3 Roman chair standing (or hard pulling) 20RM 3 barbell rowing 30RM 3 sitting rowing (or one-arm dumbbell rowing) 20RM 3.
2, the next day: legs, hips, aerobic squats 30 warm-up squats 30RM 3 lunges 25RM 3 heels 20RM 3 double bends 25RM 3 back legs 25RM 3 running 30 40 minutes points: Don't use heavy weight, don't use explosive force. After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should also be tightened (boys use quadriceps to exercise their legs). Keep the waist, back, legs and hips tense, and move slowly to prevent injury. Pay attention to stretching exercises between groups and after training, and pull the line apart.
3. Day 3: Abdominal and aerobic warm-up leg sit-ups (or bench legs) 30RM 3 Support leg lifts (or sitting leg lifts) 25RM 3 Support leg lifts and turns (or sitting leg lifts and turns) 25RM 6 (left and right groups) Load turns 50RM 3 Run for 30 40 minutes. Key points: move as slowly as possible, use abdominal muscles to exert strength (group), and don't borrow. Don't rest too long between groups, and do relaxation and stretching exercises after training.
4. Day 4: Chest-arm bench press 1 2 group hot body bench press 20RM 3 upward inclined bird 20RM 3 butterfly swimming machine (or cross chest clip) 20RM 3 push shoulder 25RM 3 double-headed bending 25RM 3 single-arm neck and back arm flexion and extension 20RM 3 Key points: Do more stretching of arm muscles after training to prevent lumps.
5. Day 5: Aerobics+Equipment Exercise. Aerobics also belongs to aerobic exercise, and its exercise intensity and fat burning effect are no less than running. If you think running is too boring, you can use aerobics instead. Aerobics generally refers to mass sports such as boxing, barbell and aerobics in the gym, which is suitable for practice at all ages.
6, the sixth day: running+equipment exercise. This is the most routine way to lose weight in the gym. Running is to make fat burn and fundamentally achieve the goal of losing weight. Generally speaking, it is best to control the running time between 45 and 60 minutes. The equipment movement is aimed at a certain part of the body to lose weight, such as thin thighs.
7. Day 7: Aerobic exercise. You can swim, jog, do aerobics, dance, play tennis and badminton. These are all safe and effective ways to lose weight. Generally speaking, the more you exercise, the longer you exercise, and the more sugar and fat you consume.
Weight loss benefits
1, promote metabolism: Exercise can restore the regulation of metabolism, stimulate body functions, consume excess fat, and then promote fat metabolism.
2. Prevention of fat formation: muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells contract and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.
Eat less and exercise more, at least for the same! Eat less if you don't want to exercise. Eating less does not refer to quantity, but to reasonably plan the proportion of calorie intake and various nutrients! For example, if you eat a cake, you feel small, but the calories are higher than three corns! ! It is easy to lose weight and reduce calories, but if you want to lose weight and become beautiful, you need exercise! ! Anyway, the most important thing is to lose weight, and the most difficult word is (persistence)