1, keep exercising
If you want to lose weight, there is no doubt that most people think of exercise first. As we all know, insisting on exercise is the only way to lose weight healthily. So if you want to lose weight quickly in summer, how to arrange exercise reasonably?
2. Insist on aerobic exercise
Because fat metabolism can only be carried out with the participation of oxygen, aerobic exercise is the best way to lose weight. There are three conditions for effective aerobic exercise: adequate oxygen participation; Most muscle groups in the whole body participate in sports; Keep it for 20 ~ 40 minutes. There are many forms of aerobic exercise, mainly brisk walking, jogging, swimming, mountain climbing, cycling, aerobics and so on.
3. Achieve moderate exercise intensity
Exercise prescription to control obesity must reach a moderate intensity, too small will have no effect, too large will also endanger health. The intensity of self-test exercise can be determined by pulse (heart rate). The pulse immediately after exercise is 170 beats/min minus age (for example, at the age of 60, the pulse is 1 10 beats/min), indicating that the exercise intensity is appropriate. If it is lower than this value, "the face does not change color and the heart does not jump", indicating that the amount of exercise is insufficient; If it exceeds this value, it means that the exercise intensity is too high.
4. Consume 300 kilocalories each time.
This is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. The weight loss exercise should be gradual, and the calorie consumption can be gradually increased from 240 calories per day to 320 ~ 400 calories per day until 640 calories per day is appropriate.
5. Make plans for different people.
Exercise prescription is best formulated by a professional weight loss institution. Through treadmill, power bike and other equipment, measure the level of aerobic exercise ability, and make a weight loss plan according to the obtained data and the physique of obese people. In the exercise control process of obese people, it is also necessary to constantly adjust the exercise prescription, so that you can neither exercise without a prescription nor use the prescription at the end.
Step 6 swim
Swimming can be described as a seasonal weight loss exercise in summer. The thermal conductivity of water is 26 times greater than that of air. At the same temperature, heat dissipation in water is more than 20 times faster than that in air, which effectively consumes human heat. Swimming in water 100 meters consumes 100 kcal of heat energy, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, due to the action of water waves, the skin is constantly rubbed against the human epidermis, so that the skin can be relaxed and rested, so the skin of people who often swim is smooth and soft. Here, please do a good job of sun protection for beauty lovers. Swimming indoors is more resistant to ultraviolet rays.
Step 7 climb the mountain
Go to the suburbs, where the temperature is at least two degrees lower or even higher, plus rich vegetation, fresh air and pleasant mood. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to eliminate fat is aerobic exercise. In summer, mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat.
8. Take a walk after supper
Go for a walk in the nearby park. Under the high-temperature bath with heavy exhaust emissions in the city, there are water and trees in the park, which will bring a little coolness. Aside from impetuous mood, walking to lose weight in summer can be described as an excellent psychological weight loss package.
9, conditioning diet
The so-called obesity, in addition to genetic and other congenital factors, is mostly eating, so a reasonable diet is also the key to losing weight quickly. How to reasonably control diet and lose weight quickly?
10, black tea Jiang Shui fast food method
Studies have shown that appropriate short-term fasting not only helps to lose weight, but also contributes to gastrointestinal health. Here, we recommend a black tea recipe that Jiang Shui fasted for three days. It should be noted that Jiang Shui, a kind of brown sugar, has a strong detoxification effect. Everyone must follow the following recipes, and don't increase the number of brown sugar Jiang Shui meals without authorization.
Day 1 preparation stage: morning: eat as usual in the morning; Noon: Eat as usual at noon; Evening: Eat as usual at night.
The next day: morning: carrot juice
Ginger black tea; Noon: carrot juice
Ginger black tea; Evening: Something that is not greasy (such as Japanese food or porridge).
Day 3: morning: 2 cups of ginger black tea; Noon: As usual; Evening: Same as usual.
1 1, 3 days yogurt diet.
Early morning:
Get up every morning, drink a cup of boiled water first, and then a cup of honey water. Then drink a yogurt (about 200ml) and eat a whole wheat bread/a bowl of oatmeal. Try to buy low-sugar yogurt or low-fat yogurt (fat content 1.0─ 1.5%).
Noon: If you feel hungry, drink a bowl of soup, eat a few mouthfuls of rice or some biscuits first. Then drink a portion of yogurt (about 200ml). Then eat 100g chicken/beef and mutton/fish/viscera/blood. These things are mainly iron supplements. Plus a plate of vegetables, you can eat small tomatoes/big tomatoes/lettuce without cooked vegetables. Drink two cups of oolong tea after meals to help digestion.
4 pm: You can have another cup of yogurt if you are hungry.
Evening: drink a glass of water or soup before meals, and then eat a plate of green leafy vegetables (add chicken essence to the soup, or add a few drops of sesame oil to cool it). Then drink a cup of yogurt like noon. You can eat some fruit when you are hungry.
Fresh fruit is the best snack.
If you are a greedy cat, change your snack into fruit! Fresh fruit is an ideal diet food. They are rich in cellulose, vitamins, minerals and other nutrients that are very beneficial to lose weight. They can not only satisfy your appetite for sweets, but also help you control your appetite and reduce your calorie intake.
Have vegetable salad for dinner.
If you eat too much dinner and exercise too little, it will lead to the accumulation of calories and easily lead to obesity. But if you eat too little, you will overeat or stay awake at night because of hunger, which is also very unfavorable for losing weight. Therefore, low-fat vegetable salad is the best choice for dinner. Vegetables are high-fiber and low-calorie foods, which can not only greatly increase your satiety, but also cause the problem of excessive calorie intake!
12, other points
In addition to exercise and diet, if you want to lose weight quickly, you must master the key points of losing weight. There are the following points to lose weight quickly in summer:
1, regular work and rest to promote weight loss
Good sleep habits are also one of the guarantees to lose weight quickly. If you don't have healthy sleep habits, it will hinder the road to losing weight. This is because staying up late for a long time will lead to hormone secretion disorder. On the one hand, it will lead to the decline of people's self-control ability, and they can't insist on exercise and reasonable diet. On the other hand, often staying up late will lead to an increase in the secretion of hunger hormones, which will make people have a stronger desire to eat, thus making it easy to overeat.
Patience helps to lose weight.
Patience is a virtue, but it is always absent from the weight loss plan. Losing weight quickly is everyone's pursuit, but if you choose an unhealthy way to lose weight, it will only make you fall into a nightmare of losing weight. It takes time to lose weight, just as you won't gain weight in a day. Let yourself be more patient, this is the key to lose weight this summer.
3. Everything in moderation will make you thinner.
If you want to lose weight healthily, you must be "moderate in everything". Moderation in everything is a rational way to lose weight. Don't over-diet or exercise in order to lose weight quickly. You know, excessive dieting will not only lead to your health problems, but also make you gain weight in the life of restoring your eating habits. Excessive exercise can easily lead to overeating after exercise, which is very unfavorable for weight loss.
13, precautions for losing weight in summer
1. Do not eat ice products to relieve summer heat.
It is hot in summer and sunny in August. At this time, you will crave for a cold drink, but be aware that drinking too many iced drinks will lead to obesity. If you want to lose weight, you must try your best to control it. Popsicles on the market have a high sugar content, and the heat is naturally amazing. If you have to eat, you should choose something with less sugar and too many calories, such as chocolate and peanuts. Choose low-fat, or you can see natural fruits and grains. Remember to read the calorie label on the package when you buy it The lower the better.
2. It is forbidden to stay in the air-conditioned room.
Many people like to stay in air-conditioned rooms in summer, so you should pay attention. Air conditioning and air conditioning are obstacles to losing weight. Air conditioning keeps us in a constant temperature environment, so we don't have to adjust the heat in our bodies. But if the temperature is very low, our body will automatically consume fat to keep warm. People who use air conditioners are more likely to be obese because their heat regulation mechanism is blocked.
It is forbidden to take fruit as dinner.
In hot August, appetite will drop. At this time, some people will start to choose to eat more fruits for dinner, which is wrong. Some fruits in summer have high sugar content. Once overdosed, it will definitely affect the weight loss plan in summer.
4. It is forbidden to use mineral water instead of boiled water.
The hot weather has set off a trend of drinking mineral water. Recently, however, Dutch scientists have analyzed bottled mineral water and found that mineral water is more susceptible to pollution by dangerous microorganisms and bacteria. Although these bacteria may not pose a great threat to the health of healthy people, for people with weak immunity, the bacteria in bottled mineral water may pose considerable danger, and for you who are losing weight, your health is even more unacceptable.
5. Don't stay up late
In summer, everyone has more activities at night, but remember to be moderate and don't sleep too late, otherwise you may get twice the result with half the effort.
6. No sweat
Many people think that sweating can help detoxify and help to lose weight, thus increasing sweating through exercise and other means. Summer is very hot, you will sweat a lot, but at the same time, you will lose a lot of salt in your body. If it is not replenished in time, symptoms such as dizziness, nausea and fatigue may occur. Drinking light salt water in summer, especially in hot weather, is of great benefit to human body. The amount of salt should not be too much, and it is generally appropriate to be around 0.2%-0.5%. Potassium is also excreted with sweat, so after sweating a lot, you can drink tea to supplement potassium.
7. The number of baths should not be too much
Sweat more in summer, and people who love cleanliness take baths more often, but pay attention. Frequent bathing will affect the self-purification function of the body, especially for partners who love to take cold showers in summer. In summer, the metabolism of the human body is relatively strong, so bathing with cold water is not conducive to the discharge of skin metabolites, so you will feel uncomfortable and even get sick.
8. No sedentary behavior
When summer comes, many people automatically block going out for a walk and choose to sit at home, but they can't afford to sit for a long time, you know? As long as you sit down, the electronic activity of leg muscles will be turned off immediately, and the burning of calories will drop to 1 calorie per minute. Because all the pressure on the upper body is borne by the buttocks, the blood circulation of the buttocks is blocked for a long time, which will cause swelling, a little numbness, and a feeling of sluggishness in the legs. So sedentary can easily lead to obesity. At the same time, sedentary can also lead to backache, spinal deformation, gastrointestinal discomfort and many other hazards.