Step 2 take a walk. Walking is highly respected abroad for the simple reason that it is not intense and easy to operate. The correct way to walk is to keep your upper body upright and stride, walking about 60-80 meters per minute. The intensity varies with the constitution, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect. Timely hydration after weight loss exercise plays an auxiliary role in weight loss. The absorption of water can help accelerate metabolism and balance electrolysis. Drink a proper amount of water after exercise, preferably mineral sports drinks. Vitamin supplementation can keep people healthy, and vitamins can accelerate the burning of fat to some extent.
3. Be sure to eat less dinner
A hearty dinner is almost a traditional habit of most families in China, and it is also the reason why many people are obese. Because usually at night, the metabolic rate of the human body will be reduced, the activity will be reduced accordingly, and the body needs to rest, which will make our body's heat not be well consumed. Eat less calories and digestible food for dinner, drink porridge and vegetables, and add some digestible fish and beans. 1. In summer, you can run in the house by yourself, lift your legs in place, squat and jump.
2. Hula hoop, sit-ups and push-ups.
3. Expand your chest, punch, take a deep breath, talk more, and laugh (not giggle).
When the weather is cool in the morning and evening, you can go out for a walk, jump rope, jog, play ball, ride a bike and swim. Jog for 30 to 50 minutes. 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.
5. Walk in a straight line at ordinary times and enlarge the steps appropriately, so the speed can be accelerated. Sit up straight when sitting. In autumn, the weather gets colder. Due to physiological reasons, people's appetite will get better, their appetite will be wide open, and they will get fat unconsciously. Especially those who are losing weight, their weight is most likely to rebound this season.
The food suitable for weight loss in autumn should be cellulose-rich food, which can warm the stomach, improve satiety and provide high-quality protein food.
Here are five autumn diet foods we recommend for you:
Mutton tonifies medium coke, is sweet, hot and diuretic, so it is a food suitable for warming in autumn and winter.
Pumpkin is sweet and warm, warms the body, nourishes the spleen and stomach, moistens the lungs and diuresis. Eating in autumn can not only preserve health but also lose weight. You can make pumpkin salty rice or pumpkin porridge with shrimp, mushrooms and chicken, and eat it often.
Bananas are high in calories, but low in fat, rich in potassium, full and low in fat, which can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.
Apple Autumn is the season when fresh apples come into the market. Malic acid can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema.
Vitamin B2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin B 1, which can remove fat from the lower body.
Five points to lose weight in autumn:
1. Don't eat for 3 hours before going to bed! The sugar you eat at night will all turn into fat and stay in your body, so eat dinner as soon as possible!
2. Don't eat carbohydrates for dinner! Although carbohydrate is one of the three nutrients needed by human body, eating too much is the root of obesity. Forget it at night. Carbohydrates can be added to breakfast to replenish energy for brain activity. Reference carbohydrate content per meal: sliced bread 1 slice: about 28g; Rice 1 bowl: about 55g 3. Keep eating now! Although it is said to eat and drink. But don't overeat, chew at least 30 times per bite to stimulate the brain to send a signal of fullness.
4. You can't eat only one kind of food every meal! Lamian Noodles and Gai Rice, a single food, are easy to eat faster and have unbalanced nutrition, which is not conducive to weight loss and needs to be corrected. You need to eat more vegetables to keep a balanced diet.
5. Be active in your daily life! If you want to lose 3KG in 2 weeks, exercise is essential. You don't need to do special exercise. You can exercise anytime and anywhere, and burning calories is king. 1. Beauty back exercises.
Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips. Hold the ball in your right hand, straighten your arm and pass it to your left hand over your head. Put down your arms, return to your hips and start passing up and down again. The movement of arms looks like a spinning windmill. Repeat the passing action 20 times. Move slowly, not by impulse.
2. Face-lifting massage.
In the place with the most cheek meat, stretch it from the inside out by pinching. Pull the dewlap vertically at the cheekbones and pull it outward. Then the position slowly moves down to the nose. An action lasts about 5 seconds, lasting 1 minute. Stick your hands on your cheeks, focus on smoothing the wrinkles in the nasolabial groove (fine lines on the nose wing), and open the skin horizontally. The palm is pushed out from the inside to the outside contour for about 2-3 seconds. Repeat 1 min. Along the orbit, tap your cheekbones with your fingertips. You will feel refreshed when you go to the temple. Apply honey+salt, wrap it with plastic wrap, and gently touch your face for 3 minutes.
Healthy weight loss method in winter: reasonable exercise
In winter, people's physical resistance is weak. If you do some too strenuous exercise, you will easily collapse or catch a cold. If you want to exercise to lose weight in winter, you can choose some mild exercise, such as cycling, jogging, swimming, race walking, yoga, dancing and so on. These are all good ways to burn fat in winter, but you must keep exercising for more than half an hour to have an effect.
Healthy weight loss method in winter: reasonable diet
The temperature in winter will affect the endocrine system of our body, accelerate the digestion and absorption of protein, fat and ammonia compounds, and make our body warm. If you eat more fish, bean products and other foods to supplement nutrition at this time, you can lose weight and fat very well.