Everyone has a different definition of beauty, but a good figure, a healthy body and a strong body are all worth pursuing. Today, Bian Xiao will share with you several seemingly simple fat burning techniques that can't be ignored. Simple 4 o'clock can make you go to fat and burn fat!
1, junk food says goodbye, healthy food bowl.
As the saying goes, what is the essence of losing weight? Shut up and pick up your legs. ? The first step to lose weight is to get rid of unhealthy eating habits, such as potato chips, pizza, fried chicken, popcorn and other fried puffed foods, chocolate, cake dessert, ice cream, candy and carbonated drinks, inferior fruit drinks, milk tea and other high-sugar and high-calorie foods.
There are even pickled ham and bacon, which are not easy to pay attention to at ordinary times, as pickles and small pickles. These are unhealthy foods with high oil, high salt and high fever, which are not conducive to health. Next, if you want to further shape and lose weight, you need to choose low-calorie and low-pollution ingredients, use light and low-oil cooking methods, and cook at home.
At first, you can imitate the online fitness meal recipes, and take the daily calorie of 1600 calories as a reference, and choose low-fat chicken breast, green and healthy broccoli, lettuce, carrots, tomatoes, cucumbers, kale with high vitamin content, high-quality protein eggs and salmon as daily ingredients. The staple food can be replaced by coarse grains such as sweet potato, brown rice, yam, potato and corn. When eating, you should also remember to mix it reasonably, not only to ensure adequate nutrition, but also to control the intake of each calorie.
2. Aerobic exercise should go ahead and keep up after strength training.
Here, Bian Xiao suggested that people in the early stage of losing weight should adopt aerobic exercise combined with brisk walking and jogging. According to your own situation, you should keep exercising every day 1 hour or so. At the beginning, they will sweat profusely and their hearts will beat faster after exercising for less than 20 minutes, which makes people want to give up.
However, in order to get rid of the image of obesity in the past, you should encourage yourself to stick to it. You can record the changes of figure, weight and body fat rate synchronously every week, and give yourself enough motivation with accurate data. Tell yourself that as long as you work hard, you will get something, and persistence in the end is victory.
With the increase of the number of exercises, our physical fitness is gradually enhanced, and our sports ability has also been greatly improved. We can find that we can gradually adapt to the whole jogging training. After the improvement of physical fitness in the later period, you can gradually follow the example of some exercise methods of network fitness experts, such as regularly and systematically increasing strength training to prevent skin relaxation, which not only improves body metabolism, but also helps to burn fat and shape.
It is best to do iron pulling training three times a week and do strength training such as squat, push-ups, rowing, hip and leg, push-ups and so on. After strength training, we can compare it. Even if the weight is the same, people who have been trained by systematic strength will have more beautiful lines and more prominent bones in vision. What will the whole person look like? Energetic? .
3. Reduce calories and drink water.
Drinking water is a very important part of reducing fat. Because water has no calories, it won't get fat. Drinking more water will help to enhance satiety and speed up body circulation.
In the past, Bian Xiao was gluttonous and liked to drink all kinds of drinks and milk tea. Later, in order to lose weight, I quit these high-sugar and high-calorie drinks. Drink plenty of water when you are hungry, relieve hunger and replenish body water. At the same time of losing weight, the skin becomes delicate and white and visible to the naked eye. According to scientific research, drinking more than 10 glass of water every day can effectively promote the circulatory metabolism of the human body and discharge the waste in the body.
If you are in a good mood every day, you won't gain weight.
During weight loss, you need to be physically and mentally integrated. In addition to maintaining good exercise and eating habits, the most taboo is anxiety and impatience, easy to get frustrated, produce negative emotions of self-abandonment, and even lead to weight loss failure. Many people have persisted for a long time, but for various reasons, such as the bottleneck period of weight loss, their weight has not dropped significantly and they have lost the motivation to lose weight. Or too eager for success, leading to too much pressure on yourself. These overly depressed or radical emotions are not conducive to healthy weight loss.
Everyone is eager to lose weight successfully, but we should also understand that haste makes waste. In the process of reducing fat, we always need to keep a good mood and ensure our positive attitude. Believe in yourself, not only physical exercise, but also mental experience.
Learn to adjust your emotions, so that you have enough patience and perseverance to implement the weight loss plan. Only talk about not practicing fake tricks, but also have strong execution, and time will witness your own changes.
Conclusion: Losing weight is never achieved overnight. If you lose weight quickly in a short time, you will lose most of the water in your body, which will easily lead to rebound and reduce the metabolic rate, thus affecting your health.
Losing weight is a bit by bit accumulation. Through fitness and healthy diet, we can reduce excessive accumulated fat and adjust the body fat rate to a relatively healthy and stable state. In this process, forming thinning can only change from quantitative change to qualitative change.