1, healthy weight loss methods
It is said that every fat person is a potential stock, which has been confirmed again. Recently, this post-90s girl appeared on the homepage of a local forum in Hangzhou, because it took her less than a year to successfully practice the vest line by persisting in square dancing, and completed the perfect turn from "fat girl" to "goddess".
It turns out that square dance is not only a sport for the elderly, but also a good way for young people to lose weight. Dr. Yang Renhua, from the Nutrition Department of the First People's Hospital of Hangzhou, said that this way of losing weight is actually as the saying goes, "Keep your mouth shut and open your legs."
When a person's daily intake is less than his consumption, he will lose weight accordingly. Breakfast and lunch are normally consumed in the diet, and only dinner can reduce the intake of rice accordingly, which is harmless to human health. At the same time, eating more fish, shrimp and vegetables and eating less red meat is beneficial to human health. "Changing the two-hour square dance to other sports can also achieve the effect of losing weight. Of course, persistence is the most important. "
But if you don't have such strong willpower to keep exercising in rain or shine, you will be lazy if you are not careful. Then don't be discouraged. We can also choose some foods that are easy to fill our stomachs to "cheat" our stomachs and achieve the goal of losing weight.
Australian researchers have developed a satiety rating scale called "satiety index". The results show that foods with high dietary fiber and protein content, large volume, high water content and low fat have high satiety index, which makes it easier to "cheat" the stomach, thus keeping your mouth shut and helping to control your weight.
These foods include cereals such as oats, millet, barley and buckwheat, beans and bean products such as soybeans, black beans, red beans and kidney beans, and fruits and vegetables such as apples, tomatoes and cucumbers. These foods are large in size, low in calories, zero in fat and rich in dietary fiber, which can fill the whole stomach after eating, so they are also excellent food choices that dieters can carry with them.
Either shut up or spread your legs and stick to it, and you can also be the goddess of vest line!
2. Pay attention to fitness in spring
1. It is not advisable to go out for exercise too early.
The temperature is low and the humidity is high in spring morning. Due to the large temperature difference between indoor and outdoor, the human body suddenly gets cold and is easy to catch a cold. Moreover, before the sun comes out, the oxygen content in the air is low, and middle-aged and elderly people are prone to cardiovascular diseases. It is more dangerous for middle-aged and elderly people with chronic diseases such as hypertension and diabetes to get up early and do morning exercises. In addition, the air pollution in the morning is more serious, which will aggravate asthma, "chronic bronchitis" and pulmonary heart disease, so outdoor exercise should be carried out after the sun rises in spring. The idea of smelling chickens dancing is not suitable for spring. The research shows that a lot of oxygen is accumulated in the afternoon and evening under the shade of flowers and trees, and the air is relatively clean at this time, so it is more appropriate to choose the exercise time at 14:00-20:00. Choose places with fresh outdoor air for exercise, such as parks, hillsides, forests, rivers and other places to avoid air pollution.
2. Choose the right exercise.
In spring, we mainly do exercises to enhance the heart and lung function, such as walking, climbing mountains, skipping rope, flying kites, jogging, spring outing, Tai Ji Chuan and so on. Among them, walking is simple and easy, which is the first choice. The amount of exercise can be adjusted by yourself, which is suitable for any age group.
It is not advisable to do sports suddenly and unprepared.
Middle-aged and elderly people have flabby muscles, stiff joints and ligaments and uncoordinated limbs. Therefore, before exercise, you should gently move your body, waist, muscles and joints, and rub your hands, face and ears to promote local blood circulation, improve the excitement of exercise and prevent accidental injuries such as sprains caused by sudden exercise.
4. Pay attention to the intensity of exercise
The purpose of spring training is to strengthen the body through exercise, without high-intensity strenuous exercise, to avoid adverse effects on the human body due to excessive activity and loss. Generally, it is reasonable for the exercise intensity to return to normal after one hour of exercise. Spring Festival travel rush should not sweat too much, just sweat. After the exercise, dry your sweat immediately and put on clean clothes to prevent you from catching cold.
Fog is not suitable for exercise.
Fog droplets contain a lot of harmful substances such as dust and pathogenic microorganisms. When you exercise in fog, people's breathing will be accelerated and deepened with the increase of exercise. A large number of harmful substances in fog will be inhaled into the body, but exercise will become an invisible killer, making harmful substances harm the respiratory system, causing dyspnea, chest tightness, palpitations and other adverse symptoms, and pathogens will also take advantage of it and endanger human health.
6. Don't open your mouth and breathe.
Learn to breathe through the nose, and get into the habit of breathing through the nose during exercise, because the nose can filter the air, so that the trachea and lungs are not harmed by dust and germs.