1, the healthiest way to lose weight
1, drink water properly.
Drinking water properly, rather than drinking more water blindly, is more conducive to health and weight loss. Drinking water is good. According to scientific research, if you drink 1.5 liters of water every day, you can burn 17400 calories every year, which is equivalent to losing weight by about 4.5 kilograms! But don't drink too much, because drinking too much water is easy to accumulate in the body and cause edema.
2. Diversified sports
Why does weight loss encounter a platform period? When you do the same exercise every day, your body will gradually adapt to your exercise intensity and pattern, and at the same time, with the weight loss, the calories consumed by the same exercise will also decrease. Then you entered the platform period. Therefore, it is best to arrange 2-3 kinds of exercise during weight loss, and then it is best to do it alternately.
3. Appropriate iron supplementation
To tell the truth, fat people are malnourished. Because fat people eat more, but have less nutrition. Such as iron deficiency. If there is insufficient iron in the body, cells will not get enough oxygen, thus reducing metabolism! Therefore, in daily life, you can eat more iron-supplemented foods in moderation, such as grains and bean products.
4, indispensable dairy products
According to the dietary guidelines of China, we encourage people to eat all kinds of dairy products every day, with a total amount of about 300g liquid milk. It has long been confirmed by scientists that calcium is one of the important elements to promote fat burning. So it is very important to eat dairy products every day.
Step 5 get enough sleep
For people who want to improve their metabolism, besides eating and exercising, there is another link that cannot be ignored, that is, adequate sleep. If you want to keep your metabolism at the best level, you should sleep for 6-8 hours every day. Lack of sleep will lead to slow metabolism and easy to get fat ~
6. Stick to strength exercises
Compared with aerobic exercise, the biggest advantage of strength exercise is the halo effect. Within 48 hours after you finish your exercise, your metabolism and fat burning will always be at a high level, which is very beneficial to lose weight. Therefore, during weight loss, we must arrange a certain amount of strength exercises to cooperate with aerobic exercise.
2. prescribed
1, oatmeal
Heat: 132l/ cup.
Many foreign diet menus will take oats as the main course of breakfast. Oats are low in calories, rich in nutrients, and contain vitamin B, E, iron and other ingredients, which is very effective in promoting the digestive system.
2. Whole wheat bread
Heat: 65/ tablet.
Whole wheat bread is the lowest calorie in bread. If you are unhappy, I suggest you eat a whole wheat bread for breakfast or afternoon tea to fill your stomach!
3. Cauliflower
Heat: 40/ cup.
Broccoli is rich in fiber and can be cooked into thin soup with tomatoes, onions, green peppers and other materials. It is very useful when you are hungry, and it is low in calories and full.
4.eggplant
Heat: 19/ half bowl.
Scientific research points out that eggplant can prevent fat absorption in a dinner, and contains vitamins A, B and C, which is a good and beneficial food for dieters.
5.asparagus
Calories: 66/ lb.
Asparagus is rich in vitamins A and C, so making salad is a good choice, or cooking a cup of asparagus when you have time, and eating it as a snack while watching TV and listening to songs is healthy and not fat.
6.chicken
Heat: 134/ 100g.
Chicken is a designated dish in many diet recipes. Of course, eating without skin is lower in calories. 3 Angus chicken has only 4. 1g fat, which is less than half of the calories of beef and pork.
3, the correct action of yoga to lose weight
The first section, abdominal breathing
Operation:
Lie in bed, loosen your belt, relax your body and get rid of other thoughts.
Inhale slowly through the nose and bulge your abdomen at the same time. Each breath lasts 10- 15 seconds, and then exhale slowly, breathing 4 times per minute. This is very beneficial for conditioning viscera and strengthening the body.
In the second quarter, the foot is twisted.
Twist one's feet is a yoga movement that is very suitable for winter practice. On the one hand, it is very simple to operate, on the other hand, it can help us warm up quickly and promote blood circulation.
There are three yang meridians and three yin meridians on the feet and legs. Foot-binding exercise can accelerate the circulation of qi and blood in these six meridians, and the qi and blood in feet and legs will be smooth, and the turbidity will decrease, which is very beneficial to the treatment of diseases such as hypertension.
Not only that, after doing enough exercise at night, blood pressure will be much more stable and sleep state will be improved; Get up with enough exercise in the morning, your blood pressure is stable and your mind is clearer.
After persisting for half a month, it is best to increase the number of foot movements. It should be noted that this method has obvious antihypertensive effect and is not suitable for people with low blood pressure and weak constitution.
Exercise:
After practicing abdominal breathing, close our feet, press your toes down slowly and lift them up slowly. Relax and practice about 25 times.
Then, the feet are slightly separated, and the wrists of both feet are outward and inward 30-50 times at the same time; Take a break, and then do it 30-50 times inside and outside.
After all, your ankles and calves are sore and comfortable, and your legs and feet are particularly warm.
The third quarter hand twisting action
Hands and arms also have six meridians, and moving wrists can promote their operation.
Sticking to hand twisting for about 3 months can improve the function of corresponding organs, and symptoms such as cardiovascular and cerebrovascular diseases, respiratory diseases, constipation, gastrointestinal discomfort, etc. will be improved, especially for people with insomnia, who can fall asleep quickly after doing it once before going to bed at night.
Exercise:
After abdominal breathing and foot movement, straighten your arms up, slowly open your hands as far as possible, and then slowly loosen your fists. Repeat this 10-20 times.
Hands and arms will feel sore and swollen; Then, both wrists do outward, inward and downward 30-50 times at the same time, and the rotation speed should be slow and powerful; Have a rest, and then do both wrists inward, downward and outward for 30-50 times.
After all, hands and arms will feel very hot and have obvious soreness. With these methods, you no longer have to worry about lying in bed without exercise.