1, how to lose weight in spring
First, know your body and diet.
In order to reach your ideal weight, you must first understand how your body works, and deeply understand how many calories you really need or what kind of healthy food you eat. The daily calorie required to maintain the current weight is 30 calories × current weight =C calories. For example, if your current weight is 50 kg, then the algorithm to maintain your current weight is: 30 kcal× 50 kg = 1500 kcal. If you want to lose 0.5 kg a week, 2000 kcal -500 kcal = 1500 kcal, then you only need 1500 kcal every day. Remember that the principle of losing weight every week is 0.5 to 1 kg. Too fast may be the result of dehydration, which is not conducive to weight loss.
Second, pay attention to your daily drinks.
Improper diet can lead to obesity, but the latest research confirms that sugary drinks are more likely to make people fat than solid foods. Studies have shown that reducing the intake of sugary soft drinks is closely related to weight loss. MM who wants to lose weight can't ignore the link of drinking drinks! The best way is to drink water, not high-calorie drinks. Eating more fruits and drinking less juice is also a good choice.
Third, don't eat and drink like boys.
Men and women in love, if they don't meet for a day, are they just like Sanqiu? Almost every night, you and your boyfriend will be bored to eat in various restaurants together, in order to leave a good memory. Because boys are tall and muscular, they can consume much more calories than you, so they eat more and have less chance of getting fat! If you want to keep fit, don't eat as much as your boyfriend, or you will get fat gradually before long!
In addition, pay attention to maintaining a good image when eating. Whether you are really hungry or not, remember not to gobble up. Slow down eating, drink a little soup before eating and insist on eating less. This way of eating makes you more ladylike and attractive.
Fourth, a high fiber diet.
Food cellulose contains no calories and is bulky. It takes a long time to digest after eating, which makes people feel full and reduces calorie intake. At the same time, cellulose will attract the fat in the intestine and excrete it, which will help reduce the accumulation of fat. Foods rich in high fiber include corn, soybeans, oats, fungi, fruits and so on. Eating more of these high-fiber foods will help you lose weight.
Fifth, the first course should be healthy and low in fat.
The ideal time to eat salad is the first course of dinner. All vegetables that can be eaten raw can be made into salads, such as cucumbers, tomatoes, carrots and Chinese cabbage. Cut these vegetables into pieces and mix them with some seasoning oil as the first course, which can not only increase satiety, but also avoid eating too much.
Sixth, eat foods with low calorie density.
Eating food with low calorie density is beneficial to lose weight. Low calorie density food refers to foods with high water content and low calories, such as fruits, vegetables, lean meat and dairy products. Because food with low calorie density contains a lot of water, it is not easy to feel hungry when eating this kind of food, so the actual intake of calories is less.
Seven, the habit of healthy eating
Some people always think that they can return to their original eating habits immediately after losing weight successfully. If so, you will immediately face the problem of rebound. People's weight is stable. When you lose weight, the inherent inertia of your body will bring you back to your previous weight. Therefore, only by adhering to healthy eating habits can we stay thin for a long time without rebounding.
Eight, learn self-control.
When eating, put down the knife and fork as long as the food is delivered to the mouth, so that the stomach has enough time to confirm whether it is full. Once you are full, you should take the leftovers out of your eyes immediately. Eating a little low-calorie food before meals will be of great help to suppress appetite. In addition, if you can't stand the temptation of dessert, it is recommended to choose some low-calorie fruits and vegetables as your dessert.
Step 2 lose weight in spring
(1) Go!
In spring, walking is a good choice. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
Tip: Prepare cold-proof clothes and comfortable shoes, do moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours, which can be completed in stages, and it takes at least 30 minutes to walk each time.
(2) Riding a bike
Riding this kind of physical bicycle and crossing the surrounding beautiful scenery like a picture scroll, I can't help but feel relaxed and happy, and suddenly feel that this is not only a fitness exercise, but also a pleasure of spiritual exile. There are many corresponding acupoints on human hands and feet. When you hold the handlebar tightly and pedal your bike hard, you have actually started acupoint massage unconsciously. Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue.
Tip: Free riding refers to unlimited time and intensity, mainly to relieve physical and mental fatigue caused by life pressure; The intensity riding method can specify the riding speed of how many kilometers per hour, which can effectively strengthen the stimulation of the heart and lungs and exercise the cardiovascular system of people; Intermittent riding method can alternate fast and slow riding, such as riding slowly for 5 minutes, riding fast for 5 minutes, and then repeating this cycle several times; Aerobic cycling is mainly at medium speed, which generally takes 45-60 minutes, which is beneficial to lose weight and improve cardiopulmonary function.
(3) Mountaineering
Mountaineering is an excellent aerobic exercise, and the air in the mountains is extremely fresh, which is conducive to improving lung ventilation, increasing vital capacity, improving lung function and enhancing the contractility of the heart. Rugged mountain roads are conducive to improving the balance function of human body and enhancing the coordination ability of limbs, especially walking on non-stepped sections without artificial modification, which can make human muscle fibers thicker and muscular and enhance the flexibility of limbs. In addition, overlooking from the top of the mountain can relieve the fatigue of eye muscles and relax the nervous brain.
Tip: Mountain climbing is usually carried out in the early morning, but the intensity should not be too high. The heart rate should be kept at 120- 140 beats/min. Rock climbing should be done step by step, first do some simple warm-up exercises, and then gradually increase the intensity according to a certain breathing frequency. At the end of the exercise, relax and let the blood flow back from the limbs to the heart. Pay attention to replenish water during exercise to reduce fatigue and restore physical strength as soon as possible.
(4) Flying kites
Flying kites in spring can breathe fresh air, clear your head and promote metabolism. When flying a kite, you can move your whole body joints, stretch your muscles and promote blood circulation; Metabolism, improve blood circulation, look up and see far when flying kites, regulate eye muscles and nerves, and eliminate eye fatigue.
Tip: When flying a kite, you should pay attention to protecting your neck. Don't lean back your head and neck for a long time, lean back and look up alternately, mainly looking up. It is best for two or three people to fly kites together, and it is advisable to choose a flat and empty venue.
(5) Playing golf
The hitting action of golf requires the use of all muscles and joints, especially the waist, shoulders and arms, which is beneficial to exercise the flexibility of the body and correct bad posture. Golf is a good and gentle sport. Playing golf for 75 minutes consumes about 445 calories, which is equivalent to riding at the speed of 16 km per hour for 65 minutes. Playing golf requires great endurance. Walking outdoors for an hour or two can not only exercise the heart, but also not increase the burden on the heart.
Tip: It is easy to get hurt when playing golf. If the swing posture is incorrect, such as improper joint movements, uncoordinated movements, improper exertion and other reasons, it will cause tendinitis, muscle strain, ankle sprain and so on. Be sure to warm up for 5 minutes before exercise, especially to fully exercise the waist, shoulders, wrists and ankles.
(6) Do yoga
In the afternoon with mild sunshine, away from the noisy city, it is a very pleasant enjoyment to do a set of yoga quietly on the green lawn to make your body sweat slightly. Yoga postures of various postures massage the internal organs of the body, which can not only promote blood circulation, stretch stiff muscles and make joints flexible, but also balance gland secretion, strengthen nerves and eliminate physical tension and fatigue. Yoga breathing, through conscious breathing, can eliminate waste gas and virtual fire in the body and eliminate tension and fatigue.
Tip: Yoga breathing is different from general breathing. It expands the upper abdomen and chest through inhalation, and then exhausts the air more thoroughly through abdominal muscle movement. The purpose of yoga breathing is to concentrate your thoughts by consciously controlling your breathing.