First recognize the weight loss methods that can't be used:

Several "harmful" ways to lose weight

In fact, the healthiest and most effective way to lose weight is to control diet and exercise properly, but few people can consistently implement this well-known good method. All kinds of lazy people who don't need diet or exercise to lose weight, such as pushing fat, slimming tea, wrapping finger bands, plastic wrap and so on. , emerge in endlessly, and it seems that the more mysterious and effective method. Of course, it doesn't hurt to try some methods, but don't try these horrible and wrong ways to lose weight!

1 vomiting diet: the number one death penalty for weight loss

Degree of injury: ★★★★★★★

Japanese movie star Rihui Miyazawa used this method to lose weight that year, which led to anorexia and recovered after years of treatment.

Methods: According to the principle of "eating equals not eating", eat 90% to 100% full first, and then "dig" your throat to spit out what you just ate. If the food is not digested, the body naturally cannot absorb nutrients, so it will be thin.

Effect: Some people lost 5 kilograms a month, but stomach acid hurt their throats and teeth, making them uncomfortable and their skin rough.

Side effects: If you get into the habit of vomiting, it will probably lead to bulimia and anorexia, which is an extremely dangerous way to lose weight.

Related articles: diet slimming tips teach you four tricks to lose weight.

2 Diet without water: Losing weight is in danger of dehydration.

Degree of injury: ★★★★★★★

Methods: 1989, Japanese boxer Koichi Takashima published the theory that he lost five kilograms without drinking water for ten days, but he could not stand it and only drank grape juice and lemon juice.

Effect: Some people tried to lose 3 ~ 4 kilograms in 7- 10 days, and the effect was quick.

Side effects: insufficient drinking water will lead to water accumulation in the body as compensation, and it is easier to accumulate fat in the body. Insufficient drinking water may also cause the disorder of human metabolic function, leading to more energy absorption, less energy release, easier constipation, dry skin and so on. In severe cases, it is easier to dehydrate, so it is very dangerous. Women who lose weight must not forget that water is the source of life and 70% of the human body is water!

3 Eat spicy diet: stomach injury and skin loss.

Degree of injury: ★★★★★

Method: Some people think that eating spicy food can help them lose weight, so they should not leave spicy sauce and red oil. Investigating their "deep conviction", it turns out that Thailand, India and other countries rarely produce fat people, so it is inferred that this is related to their usual love of spicy food. Because eating spicy food is easy to sweat, and eating a little has made people feel full, so it has the effect of losing weight.

Effect: lose about 2 ~ 3 kilograms a month.

Side effects: eating spicy food to lose weight will affect gastrointestinal function for a long time, and there is a danger of stomach pain and even gastric bleeding. Some people eat spicy food, but they will eat more, and the more irritating food they eat, the rougher their skin will be, so acne will definitely outweigh the benefits!

Related articles: How to cross the forbidden line of diet and the reasons why dieting is ineffective.

4 smoking diet: weight loss that damages cardiopulmonary function.

Degree of injury: ★★★★★

Method: Smoking a cigarette before a meal or on an empty stomach will upset your stomach, make you lose your appetite and naturally lose weight. Because nicotine contained in tobacco will reduce the digestive function, the human body can not effectively absorb food nutrition, and naturally it is difficult to gain weight. It is also said that smoking will reduce the taste and inhibit the contraction of the stomach when you are hungry.

Effect: you can lose about 3 kilograms in two months.

Side effects: Smoking not only damages heart and lung function, but also makes stomach vasospasm and may cause gastritis. Moreover, smoking damages the skin and is the enemy of beautiful skin.

Is your "slimming menu" really safe?

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Time: 065438+1October 65438+February 2006

Having a slim figure is the dream of beauty, so losing weight has become one of the important things in many women's sexual lives, and dieting is a "good prescription" that many people believe in. There are many so-called "fast" diet menus circulating among the people and on the Internet, as well as "top secret" diet menus of many stars and so on. Some of these varied diet menus are extremely cruel, which requires the executors to have a strong ability to endure hunger, but what is the effect? How scientific is it?

Recently, some readers reported that in order to lose weight, beauty salons not only require customers to complete slimming treatment in beauty salons, but also strictly abide by the "nutritious meal list" formulated by them. Some people have dizziness, shaking hands and rapid heartbeat after eating the menu for a few days, so they doubt the scientific nature of these "menus". So, how to judge whether a diet menu is qualified? What conditions should a scientific and effective diet menu have? Listen to what nutritionists have to say-

Analysis of "Cruel" Diet

Menu 1: Eat fruit all day on the first day; Eat vegetables all day the next day; Eat fruits and vegetables on the third day; On the fourth day, 8 bananas were added with skim milk; The fifth day 12 ounce steak, 6 tomatoes (by any method), and drink 8 glasses of water all day; The sixth day, not limited to beef and vegetables; On the seventh day, brown rice, fruits and vegetables.

Expert's opinion: menu food is short of nutrition, and it is seriously short of carbohydrates, vitamins and minerals. Long-term consumption will lead to malnutrition. Drinking plenty of water can cause bloating and reduce appetite, but it only reduces water and muscles. Once you stop eating, you will gain weight.

Menu 2: Breakfast: Any fruit. Lunch: including fresh carrot juice, green vegetable salad, two pieces of slightly roasted whole wheat, plus tomato slices, cucumber slices or lettuce slices. Dinner: Any vegetable juice, cabbage soup, brine chicken.

Expert opinion: Although this menu is mainly about fruits and vegetables, eating a lot of high-sugar fruits will also make you fat, so you should also pay attention to the weight when eating according to the menu; Besides, this menu lacks meat, protein and vitamins, so it is not suitable for long-term consumption.

Three steps to identify diet meals

Professor Jiang Zhuoqin, director of the Department of Nutrition, School of Public Health, Sun Yat-sen University, pointed out that the speed of losing weight should not be too fast. It is best to lose weight 1 kg a month and 0.5 ~ 1 kg a week, which is within a reasonable range. It is not recommended to lose weight too fast. To see whether a diet menu is qualified and healthy, you can judge it by the following steps:

Step 1: Before choosing or making a diet menu, you must first determine whether you need to lose weight and what the goal is. The weight after losing weight should be within the normal weight range of the human body. There is a formula to follow: use the square of weight (kg) ÷ height (m) to get the index, and it is normal between 18.5 and 23.9. Take a person whose height is 1.6 meters as an example. His or her normal weight should be between 48 and 6 1 kg.

Step 2: Control the total intake. No matter what kind of menu you set, you should remember that 800 kilocalories is the lower limit of a person's daily energy intake. If the total calorie intake of food in a day does not exceed this figure, it is dangerous.

800 calories is the lower limit required by human body, and the calorie intake on a safe weight loss day should be slightly higher than this bottom line: generally speaking, women should consume 1000~ 1500 calories a day, and men should consume 1500~ 1800 calories a day.

Step 3: Calculate the proportion of food to eat and choose the collocation of food. The daily calorie intake should include protein, carbohydrate and fat. The correct proportion of these three parts should be: protein should account for 30%~35% of the total calories, carbohydrate should account for 50%~60% of the total calories, and fat should account for 10%~ 15% of the total calories.

The main sources of protein are meat and protein. Turkey, chicken, fish, lean meat and protein are all good sources of protein. Carbohydrates mainly include rice, cereals, cereals, brown rice, beans, vegetables, fruits, wheat, sweet potatoes and potatoes. A balanced and varied diet is very important.

Among the three parts of food intake, protein is particularly important. You should ensure a normal weight intake of about 1 g of protein per kilogram, and you also need to supplement enough vitamins and minerals. If a diet menu has a normal calorie intake and reasonable protein, carbohydrate and fat, it is a safe diet menu.

Eat and lose weight by time.

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Time: March 2006 16.

As we all know, obesity is a high-incidence disease at present. Phenomenologically, obesity is caused by overeating and overnutrition, and there is a causal relationship between them. In fact, eating too much does not mean that nutrition is bound to accumulate too much. According to nutritionists' research, modern people are more obese, which has a lot to do with the change of their lifestyle and pace of life. Professor Tang Ji, who worked in the research group of neurology and heat distribution of the National Institute of Science 17, confirmed that fat conversion is not completely equal in the cycle of day and night rotation, and it is first carried out at night. If a person eats 2000 calories of food once every morning, it has little effect on his weight, but if he eats the same amount of food at night, he will gain weight obviously. Therefore, without increasing or decreasing the calorie intake, people can have a good weight loss effect as long as they properly adjust the eating time and scientifically distribute the calories they consume every day.

According to the research results published in the second international symposium on obesity held in Tunisia, his experiments on mice to change their life rhythm proved that there were obvious differences in the operation of animal body organs during the day and at night. This situation also has the same performance in the human body. He chose 160 women with an average weight of 85 kg and a daily intake of 2,000 calories. The total calories are basically distributed according to breakfast, lunch and dinner 65, 438+00%, 45% and 45%. He asked these women to eat according to the new diet schedule and redistribute the total daily calories during the six-month experimental period. Eat 30% calories for breakfast, 7-9 am, 50% calories for lunch, 12- 14 pm, and have a snack at 4 pm to provide 20% calories for the whole day. Between this snack and breakfast the next morning, you can only drink tea, coffee and other unsweetened drinks. The total calories for a whole day are still 2000 calories.

The results showed that more than 70% obese women achieved a weight loss effect of 15% without changing their calorie intake. Among them, 37 women gave up the experiment halfway, mainly because the new diet rhythm conflicted with their social environment. Tang Ji pointed out that obesity is the most common in Mediterranean countries, with about 30% of women and 16% of men suffering from obesity, which is related to short days, short nights and relatively late breakfast and dinner. Eating dinner too late is a major cause of obesity. The mechanism is that the excitability of human vagus nerve is higher at night than during the day, which can promote the secretion of insulin in large quantities, and excess heat can synthesize fat in large quantities under the action of insulin, thus making people fat. Tang Ji concluded that scientific adjustment of meal time is more helpful to lose weight than strict dieting; If a person puts the required calories mainly in the morning, the weight loss effect will be more obvious, and this way of losing weight will not bring any side effects. However, he admits that changing the normal meal time has certain limitations, mainly because he "can't entertain guests at the banquet and doesn't fit in with society."

Strange: Why don't you lose weight after dieting?

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Time: March 2006 16.

The latest research shows that eating 500 calories a day is exactly the same as eating 1000 calories a day, and the degree and speed of losing weight are exactly the same. A dieter can have a full meal within the range of 1000 calories without feeling hungry.

Experts pointed out: in the first 1 ~ 2 weeks of dieting, the weight will drop rapidly, but with the regulatory function of the human body, the body will respond to the energy shortage caused by dieting: reduce the metabolic rate of cells to reduce energy consumption. Many dieters go on a "crazy" diet, which will reduce the cell metabolic rate and energy consumption. Later, even if you only eat a little every day, you can't lose weight, because the metabolic rate has become very slow at this time, and the body fat can't be burned quickly and effectively. In order to reduce fat and lose weight, we must rely on fast and effective metabolic rate to burn excess fat in the body. Therefore, for dieters, scholars advocate that the daily food calories should not be less than 1000 calories. Its purpose is twofold: to avoid growing new fat and maintain a fast and effective metabolic rate to burn old fat. If you do aerobic exercise (continuous exercise) more than three times a week during your diet, you can effectively maintain a rapid metabolic rate and your weight will definitely continue to drop.

People who diet to lose weight may wish to learn from this method of losing weight, and they can regain their slimness without being hungry. Why not?

Essentials of losing weight by metabolic diet

We all want to know why our best friend can eat a whole box of ice cream without gaining any weight, and we feel heavy on our hips after only tasting a teaspoon. In fact, the answer is simple, because the speed of metabolism in the body is different from person to person.

Metabolism is a small engine in our body, which burns calories for our body every day and keeps all parts of our body running normally. Due to genetic reasons, some women burn fat faster than others, but age, weight, diet and exercise habits are also factors that cannot be ignored.

With the increase of age, the speed of metabolism in the body will decrease. Generally speaking, during the ten years from the age of 25 to 35, if you don't do extra exercise, your body will consume 100 calories every day. But even so, we can still tap the potential of metabolism. Experts provide us with ways to maintain or even accelerate the metabolic rate in the body, so that you can easily lose more weight.

Maybe you will wonder: if you want to lose weight, why should you keep eating? This sounds really contradictory. But in fact, the metabolic rate of eating less than 5-6 times a day is 24 to 7 compared with three big meals a day. Doing so can prevent you from overeating after a long hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate. For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3-4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120-180g of chicken, fish or other types of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.

Eating an ultra-low calorie diet does more harm than good.

Our bodies have "programmed" calorie requirements to ensure our basic metabolism and daily weight. If you suddenly reduce 1000 calories from your diet, your "resting metabolic rate", that is, the number of calories your body needs to maintain normal breathing, heartbeat and other basic physiological functions, will automatically decrease, because your body will mistakenly think that you are starving, and you need to balance at this time. Not only can you not consume more calories, but it will affect the normal operation of your body functions.

So, how many calories should you consume? It depends on how much we exercise. Multiply your current weight by 1 1 to know the number of calories you need. For example, if you weigh 55 kilograms, you need about 1320 calories every day. Even if your height is less than 1.6m, your daily calorie intake should not be less than 1200 calories. The survey results show that when the daily calorie is lower than 1200 calories, the resting metabolic rate will decrease by 45%.

Enter your weight and you will immediately know how much basic nutrition you need on bodybuilding day.

Breakfast is the most important meal in a day's metabolism and weight loss plan. The survey shows that people who eat breakfast are more likely to lose weight than those who eat on an empty stomach. When we are sleeping, the metabolic rate in our body drops, and when we start eating again, the metabolic rate will increase with recovery. Therefore, if you miss breakfast, your body will wait until lunch to start burning calories and speed up metabolism, which is undoubtedly not conducive to weight loss. Therefore, it is wise to eat 300-400 calories breakfast in the morning to restore the metabolic rate in advance.

Eat a lot of high-fiber carbohydrates for breakfast.

In a comparative experiment of high-fat and high-fiber carbohydrate breakfasts, the University of Sydney, Australia, found that people who eat more fat will feel hungry faster. Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy.

Exquisite carbohydrate foods, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts advise us to eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains, because these foods will produce relatively less insulin."

Various food calorimeters

According to the survey, taking enough protein can improve the metabolic rate and make us consume 150-200 calories every day. Protein is mainly composed of amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and decompose in the human body, so you need to consume more energy to digest and absorb them.

Of course, this does not mean that we should only rely on a high-protein diet, as long as we ensure that 10%-35% of our daily calories come from protein. In other words, if you eat 1800 calories, 360-630 calories should be foods rich in protein, such as fish, chicken, low-fat cheese, yogurt and beans.

You might as well try high-intensity interval exercise to improve your metabolism faster.

The results show that people who do intermittent exercise twice a week can lose twice as much weight as those who only do cardiopulmonary training regularly. You can easily integrate interval training into your daily practice, that is, insert a 30-second full-speed sprint into your jogging every 5 minutes, or add a 1 minute diagonal walk into your monotonous practice. Because your body is exercising vigorously, you can burn more calories. You can also adjust your daily exercise to 40 minutes of cross training. The ideal training plan is a 20-40-minute interval twice a week and a 20-40-minute cross-training twice.

Activity heat consumption test

Add a little Chili powder to the soup for lunch or dinner.

Capsaicin mixed with pepper and pepper can temporarily stimulate the body and make the body release more hormones, such as adrenaline, thus accelerating metabolism and improving the ability to burn calories. Usually people who love Chili have a low appetite, because eating spicy food makes people feel full.

Experts believe that strength training is the best way to accelerate resting metabolic rate.

With the increase of age, the metabolic rate of human body decreases, but strength training can restore the metabolic rate to the past level. 0.5 kg of muscle consumes 9 times as many calories as the same amount of fat. A woman who weighs 60 kilograms consumes more calories than a woman who weighs 60 kilograms for the same height and does not exercise for a long time. Regular strength training will increase your metabolic rate from 6.8% to 7.8%. This means that if you weigh 55 kilograms, even if you are watching TV, even if you do nothing, you can consume about 100 more calories every day.

Ideal heart rate of aerobic exercise

Do you think you don't have time to go to the gym to exercise? In fact, you only need to lift weights twice a week 15 minutes, and you can get good results. Strength training can also promote your metabolic rate in the short term. When women lift weights, their metabolic rate is greatly improved and they can consume 100 calories.

Every month before the arrival of "old friends", my mood fluctuates, my face is swollen, and I even curl up on the sofa, feeling uncomfortable all over. A recent study by Adilaide University in Australia shows that if you exercise two weeks before menstruation, you can easily lose more weight. Lynn Readman, who participated in the survey, said: "From two weeks after ovulation to two days before menstruation, women will consume 30% more fat during this period." The reason is that the secretion of regenerative hormones estrogen and progesterone reaches the highest level at this time, which promotes the body to convert fat into energy. During this time, you will burn more fat through exercise.

Drink more low-fat dairy products

Women who eat milk, yogurt and cheese three or four times a day can lose at least 70% fat than women who don't eat any dairy products. The reason is the calcium contained in dairy products. Women who drink dairy products three times a day and consume1.200mg of calcium will consume calories to the maximum extent, which is beneficial to health and weight loss.

Lack of sleep can lead to metabolic disorder.

People who sleep for 4 hours or less every night will find it relatively difficult to deal with carbohydrates.

The way to improve the quality of sleep is simple. Planning our day's training time early and exercising within 2-3 hours before going to bed can keep our sleep stable. At the same time, taking a hot bath before going to bed is also good. The survey shows that people who have soaked in warm water will fall asleep more easily.

Top Ten Ways to Lose Weight Recommended by Experts

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Source: Dahe.com time: 2005.438+02.30.

The following 10 method is considered by experts to be the best way to lose weight. Based on an average intake of 2000 calories per day.

First, reduce calorie intake.

Nutritionists believe that whatever you control-protein, carbohydrates or fat-will eventually reduce your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

Second, eat less high-fat food.

Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food you eat every day with fresh vegetables, fruits and grains (such as cream). Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Third, reduce food intake.

If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kilocalories and lose weight in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Fourth, eat more liquid food.

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

lose weight

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

Sixth, exercise regularly.

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

Seven, strength training

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

Eight, reduce calorie intake combined with walking.

Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.

Nine, reduce fat intake combined with weightlifting

This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.

X. best choice

According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success.

Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.

Seven Skills of Accelerating Fat Burning

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Source: Xinmin Evening News Time: 2005 438+0438+0.24

The body curve of girls, here referred to as body lines, is an endless theme, close to taboo metaphysics. To stay slim, you can't just rely on dieting. It takes some skill and a little cleverness.

In order to make it easier for girls to follow the map, we summarize the information programs at home and abroad into a "numerology", hoping that sensitive girls will not be afraid.

Seven ways to burn fat quickly

1. Arrange the time for dessert before meals.

Eating a low-protein snack 90 minutes before exercise can make the exercise last longer, more intense and burn more calories than usual. This 90-minute scale is a key. If the eating time is too close to exercise, blood will rush into the stomach and weaken the exercise effect.

Step 2 breathe through your nose

When exercising, breathe in and out through your nose instead of your mouth, which can stabilize your heart rhythm, enhance your endurance and burn more calories. But you will feel uncomfortable at first, so don't be discouraged-it takes 6 to 8 times of practice to achieve it.

Finally, do exercise to stimulate the heart blood vessels.

Strength training should be carried out before stimulating cardiovascular exercise. Why? It takes about 15-20 minutes to warm up and start burning fat. So for a 30-minute cycling exercise, only the last 10- 15 minutes of training really burns fat. If you do some weight lifting at first, when you start cycling, your body has warmed up and you can burn fat during the whole cycling process.

4. Pay attention to diversity

Every time you go to the fitness center to do exactly the same exercise, your body will adapt quickly, and eventually a lot of calories in your body will stop burning. So if you choose jogging one day, you should try pedaling or swimming the next day; One day, do weight-bearing exercises on your shoulders, and the next time, start with lifting weights on your legs. The most important thing is to stay active!

5. Don't be lazy

The armrest of the fitness machine is to help keep balance, not to support it. Relying on the handrails of fitness equipment will inhibit the body from taking in enough oxygen, thus slowing down the process of fat burning. Don't be lazy!

6. Keep the training interval

The best way to burn fat is to do intensive exercise as much as possible and keep it as long as possible. However, if you just start practicing, interval training will be your stepping stone. Practice at 7 miles per hour for 2 minutes on a fitness bike, then practice at 5 miles per hour for 2 minutes, then return to 7 miles per hour (and so on), and do exercise for 20 to 45 minutes. You can lose a few pounds and improve your endurance.

Step 7 add some weight

It is a fact that the more muscles you have, the more calories you can burn. Therefore, if you don't have time to do weight-bearing exercises to stimulate heart movement, it is recommended to do biceps bending exercises with the weight of 1 kg when walking fast or going upstairs. This will tighten muscles and burn more fat.

Introduction of ideal weight control scheme

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Source: 39 Healthy Community Time: 2005. 1 1.5438+0.