1, autumn weight loss exercise
One: Skipping rope to lose weight
When it comes to skipping rope, many people are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
Two: jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes. Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.
Three: swimming to lose weight
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
Four: climb stairs to lose weight
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight. Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
Five: dancing to lose weight
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.
Six: Do housework to lose weight.
Washing clothes, buying vegetables, cooking and sweeping the floor are simple to say, but they are actually very tiring to do, but they have to be done. However, when doing these little tricks, don't ignore their effects on body muscles. Doing housework is a good exercise to lose weight. Often rolling up your sleeves and doing housework can burn more calories. Although doing housework is a trivial matter, many a mickle makes a mickle. As long as you persevere, you can achieve a good slimming effect.
Exercise is the most scientific and green way to lose weight. When losing weight, obese people consume excess fat in the body through certain aerobic exercise, promote metabolism, and achieve the purpose of losing weight through exercise. Generally speaking, the more you exercise, the longer you exercise, and the more sugar and fat you consume.
2. Autumn diet food
1 pumpkin
It tastes sweet and warm, warms the body, nourishes the spleen and stomach, moistens the lungs and promotes diuresis. You can eat it in autumn to lose weight. Shrimp, mushrooms and chicken can be used to make pumpkin salty rice or pumpkin porridge, which is often eaten.
2. Mutton
Tonifying the middle energizer, benefiting qi, sweet and hot, has diuretic effect, and is a food suitable for warming up, health care and weight loss in autumn and winter.
3. Autumn pears
To lose weight in autumn, how can autumn pears be less! Autumn pear contains a variety of nutrients, and its vitamin B family can lower blood pressure and help to eliminate autumn fatigue. Autumn pears, like apples, contain pectin, which is helpful for defecation. In autumn, due to the influence of climate, the body will change accordingly. It is common to get angry and hot. Losing weight and eating autumn pears in autumn can just improve this situation. Autumn pear has a good effect of moistening lung and dryness!
4. Porphyra
Besides being rich in vitamins A, B 1 and B2, the most important thing is that it is rich in cellulose and minerals, which can help to discharge waste and accumulated water in the body, thus reducing the effect of stovepipe.
5.bananas
Although high in calories, but low in fat, rich in potassium, full and low in fat, it can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.
6. Apple
Malic acid can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema.
7.papaya
Contains a unique proteolytic enzyme, which can remove the fat accumulated in the lower body due to eating meat; Pectin contained in papaya meat is an excellent intestinal lavage agent, which can reduce the waste accumulation in the lower body.
8. eggs
Vitamin B2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin B 1, which can remove fat from the lower body.
9.sesame
Sesame is rich in vitamins, vitamins and other nutrients. Sesame also contains egg yolk, which can prevent the body from getting fat, so eat more sesame seeds during weight loss. In addition, sesame is rich in vitamin E, which can beautify the skin. Lose weight in autumn, but don't forget to take care of your skin. Sesame is the best choice, and there are many sesame combinations to choose from. It is very simple to recommend black sesame porridge to everyone. Stir-fry black sesame seeds and cook them with rice. Black sesame porridge not only has the effect of losing weight, but also can maintain beauty and health. MM can give it a try!
10, grape
Grape, grape juice and wine contain resveratrol, which is a natural substance that can lower cholesterol. It can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia.