abstract

The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish each exercise continuously, without stopping in the middle, and the heat consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise will lead to a faster heartbeat, or the degree of sweating will increase the metabolic rate of the human body, but the effect will only last for two days at most, so the most important thing is to persevere. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle joint injury!

Small secret recipe of exercise to lose weight

Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out.

Experience of losing weight by exercise

The first move, exercise is expensive to lose weight. Have persistent attitude and spirit;

The second measure is a glass of water before and after exercise. Drink a cup of boiled water before exercise in the morning or evening (scientific analysis shows that exercise at night is more scientific and effective);

Third, exercise should be regular. The law mentioned here does not refer to the time of movement, but to the events of movement. This should be planned according to its own conditions and conditions, and constantly summarized and improved.

If the basal metabolism is improved through exercise, and the total consumption of behavioral consumption before exercise is slightly less than the usual dietary intake. Then there is the rebound phenomenon. This is what personal trainers usually call a rebound point.

swim

The data shows that the thermal conductivity of water is 26 times that of air.

Skipping rope to lose weight

If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft."

climb mountains

The effect of climbing mountains to lose weight in summer is remarkable. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to eliminate fat is "aerobic exercise", and mountain climbing is the best 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 the exercise has achieved the effect of burning fat.

go for a walk

Suitable for all kinds of people: swordsman, gun dancer, Tai Ji Chuan player, Mulan fan; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home. Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence".

go for a walk

Here are some exercises that can consume 300 kilocalories:

Jog for 30 to 50 minutes. Must persist for more than 30 minutes, because after 30 minutes, the body's energy gradually begins to consume fat from consuming sugar (blood sugar, glycogen, etc.). ).

Cycling 1 hour ~75 minutes.

Walk 1 hour ~ 1.5 hours.

Swim for 30 to 40 minutes.

Play tennis for 45 minutes ~ 1 hour.

Jump rope for 30~40 minutes.

Fitness running

Fitness running is very popular with middle-aged and elderly people because it doesn't need special sports equipment. Fitness running is widely carried out at home and abroad, with moderate intensity, and is suitable for middle-aged and elderly healthy people and obese patients with good exercise foundation. The intensity of exercise is greater than walking, and the amount of exercise can be determined according to the physical quality of the participants. Speed can be fast or slow, distance can be long or short.

gymnastics

It is mainly to exercise the large muscle groups of trunk and limbs, with emphasis on abdominal muscle exercise. The following are common exercise methods.

1. Flexion and extension of lower limbs: supine position, arms straight at both sides of the body, legs straight. Exercise: ① Bend the left hip and knee joint to make the knee close to the abdomen as much as possible. ② Straighten the left lower limb and resume the preparation posture. ③ ~ ④ Flex and extend the right lower limb according to the above method. The left and right lower limbs are alternately repeated 6 ~ 8 times each.

prescribe a diet

Basic overview

Weight loss tips: Weight loss tips, whether you are fat above, below or all over, the suggestions are:

1) soak natural plants to eliminate fat, take more baths or foot baths at least three times a week, promote blood circulation and strengthen metabolism.

2) Never go on a diet at will, or use improper methods to lose weight, such as "apple therapy" and "seven-day fasting".

3) Drink plenty of warm water and drinks, and never drink extremely cold drinks. Otherwise, the success rate of weight loss will be greatly reduced.

4) Eat some spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and improving metabolic function.

5) Don't eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate.

Wenkaishui lose weight

1) Drinking warm boiled water can raise the body temperature, increase the basal metabolic rate of the body and help fat burning!

2) Zero-calorie warm water will produce satiety and stay away from overeating!

3) Warm boiled water can warm the stomach, activate the small intestine, improve physical fitness and become an easy-to-lose beauty!

4) Warm boiled water can beautify muscles and completely improve dry and sensitive skin!

5) Enhance immunity, inhibit active enzymes in the body, keep blood flowing, and resist aging!

Based on the wonderful use of warm water, we can see that warm water is the best partner of magnet meridian method. After external application of Lemei Bodybuilding Beauty Sticker, the endocrine system is conditioned, and the basal metabolic rate of human body increases, which inevitably requires more water. Through the supplement of warm water, you can achieve a good weight loss effect, which is unmatched by drinks such as juice.

Weight loss principle

1, scientifically arrange three meals a day

Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.

2. Control staple food and limit sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

3. Eat more and eat less

In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.

4. Edible fiber

Dietary fiber can reduce weight: fiber can hinder the absorption of food, and it can absorb water and expand in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.

5. Drink water or soup in moderation.

Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.

Step 6 drink less

The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.

7. Eat less lean meat

100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a food with high protein and low fat. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.

8. Eat more foods rich in cellulose.

Proper intake of cellulose is not only helpful to reduce the direct intake of fat in human digestive tract. At the same time, cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed of sugar molecules entering the blood, and help reduce the release of insulin, which will be very beneficial to prevent obesity, because high insulin is a signal for cells to store fat.

3-day diet

The Quaker's name for Sunday

Breakfast: half a grapefruit or orange, a slice of bread and two teaspoons of peanut butter.

Lunch: half a cup of tuna or half a steamed fish (any fish will do), a piece of bread and a cup of coffee or tea.

Dinner: two pieces of meat (any meat can be used, weighing 85g), a cup of boiled beans, a cup of boiled cabbage, an apple and half a cup of ice cream.

the next day

Breakfast: an egg, a piece of bread and half a banana.

Lunch: a cup of yogurt and five biscuits.

Dinner: two hot dog sausages, a cup of boiled broccoli, half a cup of boiled carrots, half a banana and half an ice cream.

the third day

Breakfast: five biscuits, a glass of milk and an apple.

Lunch: a boiled egg and a piece of bread.

Dinner: a cup of swallowed fish or a steamed fish (any fish will do), a cup of boiled cabbage, a glass of boiled cauliflower, half a banana and half a cup of ice cream.

prescriptive

Chinese yam

1, yam

Yam contains a lot of starch, protein, B vitamins, vitamin C, vitamin E, glucose, crude protein amino acids, choline, allantoin and so on. As a highly nutritious food, Chinese yam soap is the precursor of synthesizing female hormones, which has the functions of nourishing yin, strengthening yang and enhancing metabolism. Dopamine in yam can dilate blood vessels and improve blood circulation. Improve human digestive function, enhance physical fitness, and improve skin's moisturizing feeling and color. Yam is MM's natural slimming food, which contains enough fiber to make you feel full after eating, thus controlling your appetite. Secondly, yam itself is a kind of food with high nutrition and low calorie, so you can eat more without worrying about getting fat.

2, high protein

Processed carbohydrate foods can lead to obesity, uncontrollable hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing a lot of high-protein foods can reduce weight and keep slim. The cycle of this diet is two weeks. In the 14-day slimming plan, patients can only eat proper amount of vegetables, but they can eat enough milk, eggs, meat and fish. This puts the body into a state of relying on fat instead of carbohydrates to provide energy.

3. Soy milk

Soybean saponin contained in soybean milk can reduce cholesterol and neutral fat in blood. The increase of neutral fat in human body will cause obesity. Drinking fresh soybean milk regularly can balance nutrition, regulate endocrine and fat metabolism system, stimulate the activity of various enzymes in human body, decompose excess fat and enhance muscle vitality, which not only ensures adequate nutrition for human body, but also achieves the function of healthy weight loss.

4. vinegar

Vinegar fever is rising at home and abroad. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking 15~20 ml of vinegar every day can play a certain role in losing weight. A kind of health vinegar made in Shanghai is also very good. In daily life, there are many ways to eat vinegar. You can dip it in, mix it with raw food, or put a little vinegar in the soup to adjust your appetite.

Common fruit calorimeter:

name

heat quantity

name

heat quantity

name

heat quantity

coconut

7000.0 calories/kg

banana

1542.4 calories/kg

longan

1400.0 calories/kg

lychee

958.9 calories/kg

pomegranate

1 105.3 calories/kg

lychee

958.9 calories/kg

persimmon

8 16. 1 card/kg

Kiwi or Kiwi?

674.7 calories/kg

Sugar cane juice

640.0 calories/kg

orange

635. 1 card/kg

loquat

629.0 calories/kg

Chinese olive

6 12.5 calories/kg

shaddock

594.2 calories/kg

fig

590.0 calories/kg

watermelon

576.3 calories/kg

cherry

575.0 calories/kg

tangerine

558.4 calories/kg

tangerine

552.6 calories/kg

kumquat

550.0 calories/kg

mango

533.3 calories/kg

lemon

530.3 calories/kg

apple

529.4 calories/kg

A pear growing in Hebei Province

524.4 calories/kg

Apple pear

5 10.6 calories/kg

mulberry

490.0 calories/kg

Grape color (purple)

488.6 calories/kg

hami melon

478.9 calories/kg

Nectarine

465.9 calories/kg

Maypeach

45 1.6 calories/kg

guava

422.7 calories/kg

apricot tree

395.6 calories/kg

plum

395.6 calories/kg

red bayberry

34 1.5 calories/kg

muskmelon

333.3 calories/kg

carambola

329.5 calories/kg

strawberry

309.3 calories/kg

Description: Lemon 530.3 calories/kg refers to the edible part (except the inedible part such as peel) of each kilogram of lemon fruit, and its calorie content is 530.3 calories.

Red dates and black rice porridge

5. Black rice

Experiments show that the pigment in black rice is the strongest among all kinds of rice. This pigment is also rich in flavonoids active substances, which is five times that of white rice, and is very effective in preventing arteriosclerosis. Remember to soak rice in water and cook it with rice, so that you can eat all the nutrients of black rice. You can have some milk and eggs for breakfast. Breakfast and lunch are full, and dinner is only seven points full.

6. Beef sauce

The effect of gastric lavage is good, and some soda biscuits are added. This kind of beef soup is usually cooked with cow hind legs, onions, carrots, egg whites and some red wine.

7.potatoes

Potato is a kind of food rich in dietary fiber, which is rare and contains a lot of vitamins and minerals. Every148g of potato produces only 100 calories, the real starch content is less than 2%, and it contains no fat, which can effectively control the total fat intake in people's daily diet.

operate

Surgical weight loss can be divided into weight loss surgery to improve the systemic symptoms of obese patients, such as overweight, hypertension, hyperlipidemia, diabetes and other symptoms, such as gastric reduction, gastric bypass, gastric banding, intragastric water polo therapy and so on. And liposuction and local body shaping.

I hope I can help you.