1, exercise detoxification method to lose weight
Special effects sit-ups
People with obese abdomen can do special sit-ups, which is ideal for reducing abdominal fat. At the beginning of the movement, the athlete needs to lie on his back at the end of the bed and lean out of the bed below his hips. After lying down, bend your knees gradually and put your thighs above your abdomen. Open your hands horizontally at your sides, and then put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10. Note that the toes must be up and the body must be in a straight line. When finished, pause at the top, then bend your knees at the speed of counting to 5 and return your thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, and the main strength should be the abdomen. The number of times you do it every day depends on your physical condition.
Abdominal contraction walking
Abdominal obese people can also use abdominal breathing to do abdominal contraction walking. The key point of this method is that the abdomen should be fully expanded when inhaling, and contracted when exhaling, and tightened as much as possible. Helps stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, and increase vital capacity. Abdominal walk should be carried out in the following ways: when walking and standing daily, the abdomen should be reduced by force, combined with abdominal breathing, so that the muscles of the lower abdomen become strong. I was not used to this method at first, but as long as I remind myself to walk with my stomach closed at any time, I can achieve the goal of losing weight well. After a few weeks, this will not only flatten the lower abdomen, but also make the walking posture more beautiful.
Seat weight loss training
Seat weight loss training suitable for office crowd. Sitting on the edge of an armchair, holding the back of the chair with both hands behind your back, feels as if you are going to slide down from the chair. At this time, try to relax your body, bend your back as much as possible, and try to stick your waist on the chair surface. Then take turns pedaling with your feet. At this time, we must pay attention to relaxing the leg muscles. When exercising, you need one foot to extend downward, the lower the better. As long as you don't touch the ground, the other foot bends upward, and the higher the better. You can also bend your legs up at the same time and then extend them down at the same time. When doing movements, your waist should be as close to the chair surface as possible. These movements need to be practiced in one or two groups every day, and each group should be no less than 20 times.
massage
Besides exercise, massage is also a common and simple way to lose weight. Mainly use kneading and other actions, with massage cream with weight loss effect, to improve the body fat content. Because massage can increase the temperature of the skin to consume a lot of energy, and can promote intestinal peristalsis, promote blood circulation, so that excess water is excreted. The basic method of massage: Take navel as the center to draw a question mark, massage the right side first and then the left side. Massage every day 1 time, about 30 ~ 50 times each time.
coarse salt
Crude salt anti-fat method. Crude salt has the function of sweating, so it can discharge waste and excess water from the body. In addition, crude salt can also promote skin metabolism, soften dirt, supplement salt and minerals needed by human body, and make skin delicate and firm. The method of losing weight is as follows: First, buy several bags of coarse salt, and take a cup with a little hot water before each bath to make a paste and apply it to the abdomen. /kloc-Wash the coarse salt with hot water after 0/0 minutes, or wash it after massage and bathing. Another method is to sprinkle a spoonful of coarse salt on the palm of your hand for abdominal massage after taking a shower. Don't push too hard when massaging, so as not to rub the skin more coarsely. Compared with sensitive person, refined salt can be used instead of crude salt.
Mental labor fat reduction method
Physiologists point out that the greater the intensity of mental work, the more nutrients are consumed in the body, so people can achieve the goal of losing weight in this way. People who want to lose weight can make their brains nervous for a certain period of time every day by reading, drawing, practicing calligraphy, writing, doing math and learning skills. This method can not only achieve the purpose of reducing fat, but also accumulate knowledge and improve self-cultivation.
Plastic wrap diet
The correct way to lose weight is to apply thin and even white vaseline to the fat-attached parts, and then wrap the vaseline-coated parts with plastic wrap. When dressing, be sure to wrap your body tightly and fix it with transparent tape. Then soak in a bathtub with a water temperature of 40 to 42 degrees Celsius. Only the part wrapped with plastic wrap needs to be soaked for about 15 minutes at a time. After soaking, you need to peel off the plastic wrap, wipe off vaseline with a hot towel, and then wash it with soap. In addition, when washing cold water, you need to beat your abdomen rhythmically with your palm.
Eating and drinking can lose weight.
As the name implies, this diet is to lose weight during eating and drinking. Eating is to add a diet meal before dinner, which can control the food intake well on the basis of ensuring adequate nutrition for the human body, thus reducing the excess calorie and fat intake in dinner. There are various recipes for diet meals, and dieters can pay attention to related products on the market. Drinking is drinking tea with slimming effect after meals.
2, the wrong understanding of weight loss
Error 1: Try to hold back your favorite food.
Completely forcing yourself to give up favorite foods, such as chocolate and braised pork, often makes them more attractive. Once frustrated or in a bad mood, you will indulge yourself. In this way, your weight will pick up.
Suggestion: moderately but not forcibly control your desires. Do you really want ice cream? Give yourself a spoonful of chocolate? Give yourself a small piece. However, don't indulge your desires.
Mistake 2: "insulation" from fat
Fat is the twin brother of obesity, but in the process of losing weight, fat is not always negative. Fatty foods are resistant to digestion and hunger, and can reduce the intake of starchy foods and snacks after eating.
Suggestion: Corn oil and olive oil containing monounsaturated fatty acids can reduce the low-density protein and are ideal edible oils for dieters.
Mistake 3: Always pay attention to your weight.
Taking the change of weight as the only criterion to judge the success of losing weight will bring great mental pressure to yourself. You know, during the day, people's weight will change a little because of the different water content. If you weigh yourself from time to time, your mood will be sad and happy with the ups and downs of your weight, which will easily lead you into a strange circle of emotional eating.
Suggestion: When the weight is invisible, it is enough to weigh yourself once a week. So how soon can you lose weight? Experts believe that it is good to lose 200 grams to 500 grams a week.
Mistake 4: Pursue the goal blindly and don't give yourself any reward.
It is not easy to change long-standing living habits. When you reach some stage goals, such as losing 2 kilograms, you can celebrate yourself, go to a movie, get a facial or buy some jewelry, but don't eat a big meal to celebrate.
Suggestion: Don't aim at losing weight 10% or more, otherwise it will bring you great pressure. The phased weight loss goal is generally 5%~8% of the body weight, which is easier to achieve and makes you more confident.
Mistake 5: drastically reduce calorie intake.
Dieters consume too few calories, which will reduce the metabolic rate of Xincheng and consume not much calories. The result is that you are starving, and you may only consume 700 kilocalories a day, which is far lower than your original calorie consumption of several kilocalories a day.
Suggestion: you can reduce your calorie intake a little every day, such as 100 calories, so that you will basically maintain normal metabolism and gradually lose weight in new cities.
Mistake 6: Don't eat nutritious food
The reason why some people are obese is not the accumulation of single nutrition, but the lack of nutrients that can convert fat into energy, such as vitamin B2, vitamin B6 and some trace elements. Foods rich in these nutrients are often milk, bean products, peanuts, eggs, animal livers and meat that dieters don't want to care about.
Suggestion: If you don't eat a lot of high-fat and high-sugar foods, but you are still overweight, then you should monitor whether your diet lacks some vitamins and trace elements, which can convert food into energy, and make corresponding supplements and food structure adjustments.
Mistake 7: Too much faith in healthy food.
Just because food is low in sugar or sugar-free doesn't mean it doesn't contain calories. Low-fat products usually have a high sugar content. As far as calories are concerned, low-fat foods are the same as the same amount of high-fat foods. Sugar-free foods can contain no sucrose, but other sugars, such as sugar, honey, syrup and other high-calorie substances.
Suggestion: Pay attention to baked goods, such as biscuits, which are usually claimed to be low-calorie foods, but often contain more calories than those indicated on the label. Even low-calorie healthy food does not mean that you can enjoy it at will.
Mistake 8: Be sure to eat after exercise.
After general exercise, there is a kind of compensation in my heart, thinking that I have just ingested so many calories, even if I eat too much, it's nothing, but in fact you are not Russian.
Suggestion: Drink a glass of orange juice and eat some soda cookies before exercise, which can not only replenish physical strength, but also avoid hypoglycemia during exercise. Colleagues' orange juice is rich in potassium, which can prevent low potassium during exercise. In addition, you can choose to drink sports drinks after exercise, because sports drinks can not only replenish calories properly, but also replenish water and electrolytes lost during exercise, so that we can recover our physical strength as soon as possible.