1, how do lazy people lose weight in summer
1, drink a glass of water before each meal.
Especially when attending a luxurious dinner or eating out. Because you may be attracted by delicious food and overeat, drinking water before meals can increase satiety, thus naturally suppressing appetite. Besides, you should make sure to drink 8 glasses of water every day. Proper drinking water is the key to success in losing weight.
2. Eat wisely, but not less.
Starving yourself to lose weight doesn't actually help you lose weight. Because once you eat less, the speed of metabolism will also decrease, so the number of calories burned in the body will decrease, leading to weight loss failure. The correct weight loss plan should be to change the diet structure and eat more fruits and vegetables, so that although your calorie intake is reduced, your metabolic rate has not changed, so that you can lose weight successfully. Besides eating more fruits and vegetables, you should also eat a lot of food rich in fiber until you are full. This is conducive to intestinal peristalsis. Fiber is a low-calorie food, which can fill the stomach. In addition, most fibers are also very helpful to lower your cholesterol content.
3. adopt a diet plan of eating less and eating more meals.
Try to eat four or six meals a day. But I eat very little every time. Taking a "eat less and eat more" diet can keep blood sugar stable and keep your appetite from being too strong. You can avoid overeating because of hunger.
4. Prepare a diary of diet and exercise.
Write down what food you eat every day, how much you eat, and some information about fitness. Don't forget to write down the drinks you drink. In this way, you can find the bad habits of your eating habits from your diary so that you can correct them in the future.
2, summer weight loss exercise
First of all, swimming
Swimming is one of the best exercises to lose weight in summer. The thermal conductivity of water is 26 times higher than that of air. At the same temperature, heat dissipation in water is more than 20 times faster than that in air, which effectively consumes human heat. Swimming in the water 100 meters consumes 100 kilocalories, which is equivalent to running 400 meters on land, riding a bike 1000 meters or skating 65438. People swim in the water, paddle with two arms, kick with two legs at the same time, and all the muscles of the whole body participate in sports, which can make the muscles of the whole body get a good exercise. In addition, when swimming, because the density (in other words, resistance) and heat transfer performance of water are greater than that of air (the heat transfer coefficient of water is 26 times greater than that of air, that is, at the same temperature, the human body can dissipate heat in water more than 20 times faster than in air, which can effectively consume heat), so the human body consumes more energy in water than on land. These energy supplies are supplemented by consuming sugar and fat in the body. Regular swimming can gradually remove excess fat from the body without getting fat.
Second, climb mountains.
In summer, mountain climbing is the best aerobic exercise. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to eliminate fat is aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat.
Third, jogging.
The best way to exercise in summer is jogging or brisk walking, which lasts for more than half an hour, so that the fat cells in the whole body can exercise fully. Aerobic breathing can oxidize the fat in the body and achieve the effect of losing weight. If you run hard and are out of breath, your body will be in a certain degree of hypoxia, but it can effectively oxidize fat.
Fourth, play badminton, table tennis or tennis.
Ball games can tighten the muscles of arms, legs, chest, etc. , so that excess fat can not accumulate and consume energy. Sticking to ball games is also a good way to lose weight.
3. Summer diet
1, coarse grain fruit detoxification method, promote intestinal peristalsis and prevent constipation.
Rich dietary fiber in coarse grains and rich cellulose in fruits can promote fat decomposition and accelerate metabolism. Both of them have the characteristics of delicious taste and low calorie, and are beneficial assistants for healthy weight loss. Eating more coarse grains and fruits in daily life can better promote intestinal peristalsis, prevent constipation, and let us discharge waste and toxins. When our hearts are rejuvenated, we will look beautiful!
2, appetite control master: brown rice
Many people don't like brown rice because it tastes terrible, but brown rice is an excellent diet food. In addition to its powerful intestine-clearing effect, brown rice has a low glycemic index, which is easy to produce satiety and helps to suppress appetite. And people who don't like brown rice don't have to worry. There are many delicious ways to cook with rice, or stir-fry brown rice and brown rice tea with vegetables, all of which are delicious.
3. The most delicious coarse grains: sweet potato.
Unlike brown rice, sweet potato is the favorite of many girls. Soft in taste, instant in mouth, sweet and delicious. In addition to helping gastrointestinal activities, it contains only as much calories as steamed bread. What you need to pay attention to is that you can't eat too much and don't underestimate sweet potatoes. Eating too much will lead to indigestion. In addition, the editor saw that friends around him like to use sweet potatoes as afternoon tea. In fact, the best time to lose weight by eating sweet potatoes is after getting up in the morning. You can eat it steamed or boiled, but remember not to add extra sugar, it will get fat!
4, the trump card of weight loss coarse grains: corn
Corn is the most common coarse grain. Its crude fiber content is 4- 10 times that of polished rice and refined powder. Eating more can help you speed up the discharge of waste. Moreover, corn is a treasure all over the body, and even the stigma of corn has the function of diuresis and metabolism. Unlike sweet potatoes, corn is also rich in nutrients such as calcium, selenium and vitamin E. As for the practice of corn, you can do it yourself. Whether it's breakfast, side dishes, desserts or snacks, it's ok. If it is paired with fruits and vegetables, it is a better choice.
When eating fruit to lose weight, just remember to pick the fruit with low sugar content. Kiwi, apples, lemons and tomatoes are all good fruits to lose weight. In contrast, fruits such as watermelon, mango and litchi have little weight loss effect. In addition, you must not just eat fruit to lose weight. The editor has repeated this point too many times. For your own health, stay away from these unreliable weight loss methods!
Note: in the usual diet, pay attention to the collocation of coarse grains and fruits, and pay attention to the nutritional collocation of food, such as steamed brown rice+bananas+eggs in the morning and corn+apples+vegetables+meat at noon.
4. Precautions for losing weight in summer
1, don't stop adding water.
There is more water loss during exercise in summer, so it is not necessary to insist on supplementing after exercise. You can have a rest and drink some water before continuing. If you really sweat too much in a short time, you can supplement warm salt water and sports drinks to balance the electrolytes in your body.
2. Don't use cold drinks to cool down.
Some people are used to eating cold drinks after exercise. In fact, eating cold drinks when your body temperature is high will hurt your stomach. This is because a large amount of blood rushes to muscles and body surface during exercise, while the digestive system is in a state of relative anemia. Eating a lot of cold drinks at this time will not only lower the temperature of the stomach, but also dilute the gastric juice and damage the physiological function of the stomach. Warm and light salt water is the best drink after exercise.
3. sunscreen is very important
Because the temperature is high in summer and the body temperature rises rapidly, it is suggested to choose light-colored clothes that are breathable and sweat-releasing during exercise, which will help speed up the heat dissipation.
Important sun protection work is also essential. Anti-ultraviolet hat and thin long-sleeved sunscreen are the first choice. You can also choose sunscreen products with sufficient coefficient and apply them on time to avoid sunburn pain and skin discomfort.
Girls don't forget to remind their partners that boys also need sun protection. It is handsome to go shirtless on the basketball court, but the damage caused by excessive ultraviolet rays should not be underestimated. If you get sunburned, it will be even more painful.
Choose the right time, don't try to be brave.
Although there is no time limit for exercise, in hot summer, in order to avoid heatstroke or dehydration, it is suggested to avoid noon (11:00 ~14: 00), such as choosing cooler morning and evening for exercise.
5. Choose temperature instead of cold for the shower.
After exercise, the whole body is hot. If you take a cold bath or a bottle of ice water to cool down, it looks leisurely, but it is not.
This kind of behavior that intends to cool down instantly will not only bring too much stimulation to the body, but also cause discomfort such as nausea, vomiting and diarrhea.
The correct way is to dry the sweat with a towel first, and then take a bath with warm water when the heartbeat returns to normal and the skin feels less hot.
6. It's not boring to go for a ride and swim
For people who hate sweating, the high temperature in summer may be one of the reasons that hinder exercise, but in fact, exercise does not have to be sticky to be effective.
Take swimming as an example. If you soak your body in a swimming pool with low water temperature, even if you swim back and forth several times, your body will still be cool and not very hot. It can be said that it is the most summer exercise, which can consume a lot of calories.
Those who are not good at swimming can also consider riding a bike. They can choose to go out cycling when the sun goes down and it is not completely dark, and enjoy the oncoming breeze and street view. Very cool and comfortable!
People often ask: Can you exercise in an air-conditioned room? The answer is yes. Sweat glands of human body metabolize waste and water, but do not excrete fat. Sweating a lot does not mean losing a lot of fat. It is more important to observe the heartbeat!
7. Indoor exercise will also burn fat.
In summer, ultraviolet rays are relatively strong, so choosing indoor exercise can protect the skin from injury, and it is also helpful for the purpose of fitness if there is a professional coach. When the sun is not very strong in the morning and evening, it is also very healthy to do some moderate aerobic exercise, such as running, walking, tennis and cycling. Exercise in the morning helps to promote blood circulation, and fitness at night helps to sleep.
8. Do not exercise on an empty stomach.
If you think it's too hot to eat anyway, it's definitely better to exercise directly on an empty stomach, then you are wrong. Doing exercise on an empty stomach is like driving a car without oil on the road. Your body needs a certain amount of calories to ensure normal operation (you should know that sitting still consumes calories), and a proper amount of healthy snacks (such as oatmeal or bananas) can be digested on the way to exercise, which can provide extra calories for the next exercise. It is especially important to do exercise in the morning. After a whole night, my stomach was empty and my calories were exhausted. You need to refuel your body to restart it.