2. Running 10 sprint every day, with a distance of about 90 meters each time, will burn 500 kilocalories.
3. Rest for 20 minutes between each run, and then do the next one.
4. Wear a hooded top before exercise. When the muscles warm up slowly, the body will burn more calories during exercise.
Use a small plate when eating, so that the dishes served each time are relatively reduced.
6. Use blue plates to control your appetite better than red and yellow.
7. Drink skim yogurt instead of yogurt and mayonnaise, which can reduce the calorie intake of 100 calories and 700 calories (the amount of each half cup) respectively.
8. Eating peanuts with shells instead of peanuts with shells, sitting on the sofa and peeling peanuts can reduce the food intake by 50%.
9. Chew sugar-free mint gum after meals. Studies have shown that the smell of mint can send a "I'm full" signal to the brain.
10. Choose pistachios instead of Oreo cookies as snacks, the former contains less calories.
1 1. If physical conditions permit, hot yoga practice can burn 344 kilocalories per class.
12. Doing fast exercise once a week can increase adrenaline secretion and lower blood sugar.
13. adopt interval exercise method, and sprint and jogging alternately.
14. For breakfast, a bowl of oatmeal and two boiled proteins were used to replace the previous bagels and juice.
15. Exercise with your partner. When couples exercise at the same time, the possibility of both parties insisting on exercise will increase by 34%.
16. Eat at the dining table instead of sitting on the sofa watching TV, so that you won't eat endlessly with the ups and downs of the plot.
17. Drink plenty of water, dehydration will make your body hungry.
18. Eggs, chicken and fish should be cooked with boiling water as much as possible, so the calorie intake is much less.
19. Swimming back and forth in the swimming pool. If the water in the swimming pool is shallow, you can walk fast in the water, and the resistance in the water is much greater than that in the air.
20. Posing in front of the mirror and observing yourself from multiple angles can make you make up your mind to control your diet.
2 1. Drinking a cup of skim milk instead of coffee with cream and sugar for breakfast can reduce the calorie intake by 100 calories.
22. Car owners can go to work by bike one day a week and burn 500 kilocalories per hour.
23. Choose an elliptical machine with a handle as fitness equipment, so that the arm muscles can be exercised at the same time, and the total burning heat can be increased.
24. Download a fitness program from the App Store to the iPhone 4s phone, such as a program to calculate the calorie intake of fast food, or a digital training video instructional short film.
25. When frying chicken chops or skinning chicken breasts, choose crumbs to stick to the surface instead of flour and eggs, because the former has lower calories.
26. Put strawberries in the milkshake. This super fruit rich in dietary fiber can make you feel full. 27. Eat more avocados. This kind of fruit is rich in a kind of fat which is beneficial to human health, and can prevent fat accumulation in the waist and abdomen.
28. Control the intake of potatoes and pasta, and the starch intake per meal should not exceed the size of a baseball.
29. Pay attention to the key words on the Chinese menu in the restaurant: barbecue, roasting, frying, frying, roasting, steaming, cold salad and cooking. Of course, the food cooked by the latter three methods contains relatively few calories.
30. Drink green tea, which contains antioxidants and can help fat burn.
3 1. It is enough to estimate the intake of protein per meal, which is equivalent to the size of a smart phone.
32. Covering a towel on the display screen of the treadmill will make you pay more attention to exercise and improve your strength.
33. Do more squats. Squat is the best exercise to reduce fat. This is because squat is suitable for large muscle groups of human body, including gluteus maximus, quadriceps femoris, rope muscle of Yueguo and erector spinae. As long as the posture is correct, the negative weight is moderate and the composition is reasonable, it will be effective.
34. Do more abdominal exercises, sit-ups and belly rolls. If you can also carry out weight-bearing exercises in several groups, the effect will be better.
35. Eat less sugar and don't exceed 72 grams a day.
36. It doesn't matter to eat snacks while watching movies, but choosing100g popcorn instead of fried cornflakes can reduce the calorie intake by 60 kilocalories.
37. Even climbing in an indoor gymnasium can burn more than 700 kilocalories per hour.
38. When encountering adversity, you should adjust your mood in time to cheer yourself up. Being too depressed can also make people dislike sports.
39. Keep a pet and take the dog for a walk for 20 minutes every day. You can lose about 7 pounds a year.
40. Eat more beans, which are the staple food rich in dietary fiber and protein, and can help the body burn fat. Boil beans into thick soup, or add olive oil and vinegar as a side dish after cooking.
4 1. Combine aerobic exercise with strength training, such as skipping rope between each strength training group.
42. Don't always sit on the sofa and watch TV. At the beginning of the advertisement, stand up and do push-ups, sit-ups or jumps.
43. Cleaning the kitchen often can not only keep fit, but also get rid of junk food, killing two birds with one stone.
44. If you can strictly control the intake of fat, sugar and starch in your diet within a week, then indulging in your diet once a week will not have much impact. Just do more exercise after meals.
45. Eat chicken feet in moderation, not chicken wings. The former contains more protein and is lower in fat, salt and calories.
46. 10 minutes skipping is equivalent to 15 minutes jogging, regardless of the venue.
47. Turkey is always lean meat, which is not only high in nutritional value, but also low in calories.
48. Once you make small progress in fitness or diet, record it in your diary in time. These small achievements will increase your confidence in reducing fat.
49. When cooking, use the back of a teaspoon (China people might as well click it with chopsticks) to taste the taste, which can reduce the calorie intake.
50. Eat more dietary fiber, lentils, soybeans, edamame, peas and pears are all good sources.
5 1. Use dark chocolate instead of cream chocolate. The former has lower sugar content and contains more antioxidants that can improve physical strength.
After strenuous exercise, eating a piece of peanut butter whole wheat bread can quickly replenish physical strength.
53. Do "Bobby" exercises. It is a high-intensity exercise. Every important muscle group in the whole body is mobilized, and muscle strength and endurance can be improved. Exercise: Stand with your arms at your sides, bend your knees, put your hands on the ground in front of your feet (squat posture), push your legs back hard and do push-ups so that your shoulders and heels are in a straight line; Then go back to the squat posture, and then go back to the original standing posture.
54. Regular physical examination. Routine blood biochemical tests can predict whether you have obesity or related metabolic syndrome (such as hyperlipidemia, hypercholesterolemia and fatty liver) in advance.
55. Friends who live in tall buildings should not take the elevator. They can burn 100 kcal every minute they climb the stairs.
56. Get up every morning and do a few push-ups. This kind of upper limb muscle training can make you motivated and burn calories all day.
57. Using balsamic vinegar instead of cream salad dressing can reduce the calorie intake by 200 kilocalories.
58. Avoid eating French fries and remove cheese when eating hamburgers, which can reduce the calorie intake by 300 kilocalories.
59. Record the food you eat every day, so that your daily calorie intake will be reduced by 250 kilocalories and your monthly weight will be reduced by 2 pounds (1 pound ≈0.45 kg).
60. When sprinting, tie a weight-bearing sandbag around your waist and arms, which will burn more fat.
6 1. Don't miss breakfast. Eating a meal within one hour after getting up is 400 calories? A nutritious breakfast of 600 kilocalories can improve the metabolism level of the body, thus promoting fat burning.
62. Eat out less, let the waiter only serve half of the dishes on the menu and pack the other half home.
63. Change the original habit of eating out twice a week to eating out twice a month.
64. Put the candy in a place that is difficult to take, such as the top floor of the food cabinet or a hidden place.
65. You might as well have a dinner party and take the food packed from the restaurant (without chopsticks, of course) to the office to share with your colleagues. Don't store it in the refrigerator.
66. Eat all the vegetables and fruits at dinner and put the French fries aside.
67. Walk around the hula hoop with friends. Hula hoop is a popular fitness sport since 1950s. Recently, its craze has returned. A new study has found that it is very effective in losing weight. The American Sports Medicine Association has confirmed that this sport consumes the same amount of calories as walking for 4 hours. 4.5 miles (65,438+0 miles ≈ 65,438+0.6 kilometers) is slim and compact enough to be a group dance performance. The researchers selected 16 people, age 16? Women aged between 59 often attend well-arranged hula hoop training courses. After completing the 30-minute hula hoop course, their oxygen consumption, heart rate and physical exertion are measured. The results show that after 30 minutes' exercise, the average number of heartbeats per minute of these women participating in hula-hoop exercise is 15 1 time, and the average calorie consumption is 2 10 kcal, which is enough to maintain normal weight.
68. When you really want to eat sweets, eat a piece of soft candy or traditional Kanto candy (made of malt and millet) instead of chocolate ice cream or dessert, so you will consume 200 kilocalories less.
69. Don't leave the takeaway menu at home. Cooking by yourself can better control the calorie intake.
70. After walking 500 miles, buy a new pair of sports shoes. New shoes can make you walk more vigorously.
7 1. Take a pedometer when walking, and walk at least 10000 steps every day.
72. Sleep at least 7 hours a day. Lack of sleep will seriously affect the speed of human metabolism and lead to obesity.
73. Choose a spray oil pot instead of a sharp-nosed oil bottle, which can greatly reduce edible oil.
74. When there is a horizontal bar outdoors, doing pull-ups can exercise more muscle groups than latissimus dorsi.
75. When going out to play, if you want to buy snacks, choose the lightest small package.
76. Learn to adjust emotions and get rid of stress. Stress will increase the secretion of hydrocortisone and promote appetite.
77. Researchers at Purdue University in Indiana found that people who want to lose weight can control their appetite if they eat a small amount of chopped red pepper every day. The unique capsaicin in red pepper (or bitter pepper) makes people feel hot after eating, which helps to alleviate hunger, slow down eating speed and increase energy consumption. Capsaicin is especially effective for those who want to control their appetite but seldom eat Chili. Can make obese people eat more calories. Compared with healthy eating habits such as exercise, eating red pepper every day is not only convenient, but also easy to persist for a long time.
78. Chewing 40 mouthfuls slowly will help you lose weight. A new study found that chewing food 40 times per bite can significantly reduce the calories consumed during meals, thus helping to lose weight. Compared with people who chew food 15 times per bite, people who chew food for 40 times will eat less food 12%. This is because the longer you chew, the more time your brain will spend to receive the signal that your stomach is full. In addition, chewing slowly can also reduce the secretion of hunger hormone (a peptide produced in the stomach, which can regulate appetite, eating and body composition), thus reducing the desire to eat food.
79. In addition to exercising with your partner, exercising with a same-sex partner who is physically stronger than you can also stimulate your desire to exercise.
80. Exercise in a super group when physical conditions permit. Super group refers to: select two or more training movements and complete them continuously without interval (or short interval time). These two movements can be aimed at one muscle group or two different muscle groups. The core of this method is to complete one action without rest, then complete the next action, and so on until the predetermined number of groups is completed.
8 1. Adopt the method of strengthening exercise. This is a training method to develop muscle explosive force through explosive movements, which is widely used in many different sports, including improving the running speed and vertical jump height in sprints, the quick throwing ability of baseball pitchers and the boxing efficiency of boxers.
82. Avoid eating processed foods, which contain trans fats that are difficult to be decomposed by the human body.
83. Seaweed milkshake can make you slim. Friends who like to drink milk chocolate milkshakes no longer have to worry about getting fat. As long as seaweed extract is added to milkshake, hunger can be greatly reduced. Although seaweed milkshake can't completely cut off people's desire for food, it does help to lose weight. The researchers selected a group of men and women to drink milkshakes with seaweed extract (alginate) and ordinary milkshakes in the morning. By lunchtime, the former reduced the hunger of 1/3 compared with the latter. Researchers believe that there are many diets and diet programs to lose weight, but many dieters still fail. The key reason is that dieters can't control their stronger desire for food after dieting, and seaweed can make people feel full for a long time, reduce hunger and provide powerful help for dieters to control their diet.
84. Taking children to the fitness equipment area of the community on weekends and doing pull-ups and sit-ups together not only enhance family ties, but also consume calories.
85. Care about physical data, such as calories and body fat content of food intake.
86. The latest research shows that pomegranate juice, a super healthy food, can also prevent middle-aged people from getting fat and reduce the accumulation of excess fat in the stomach and abdomen of middle-aged men and women. 24 male and female subjects drank 1 bottle of pomegranate juice (500ml) every day for 1 month. The researchers found that the fat cells around their abdomen stopped growing, and at the same time, 90% of them had lower blood pressure, thus reducing the possibility of heart disease, stroke and kidney disease. Researchers from the School of Health Sciences of the University of Edinburgh in the United Kingdom believe that pomegranate juice can reduce the content of fatty acids in blood, which are called free fatty acids (or non-esterified fatty acids, NEFA). Previous studies have shown that if the content of free fatty acids in human or animals is too high, it will lead to excessive accumulation of fat around the abdomen, thus increasing the possibility of heart disease and type II diabetes. The researchers found that pomegranate juice can reduce the fat accumulation around the human abdomen and make the height and body mass index (BMI) in a more ideal range. They speculate that the antioxidants rich in pomegranate juice can neutralize the harm of free radicals to human body, thus preventing heart disease and cancer, delaying human aging and improving sexual pleasure.
87. The faster you run, the better. The running time the next day is 1 minute, and you can see obvious progress in a week.
88. Do housework. For example, mowing grass can consume 346 kilocalories per hour, sweeping leaves can consume 230 kilocalories per hour, and washing cars can consume 346 kilocalories per hour.
89. If there are too many people waiting in line on the treadmill in the gym, don't be idle. You can also warm up by jumping a few boxes or lifting your legs.
90. Try to eat 1 serving of low-calorie vegetables (such as fried broccoli) and 1 bowl of rice when eating, which will reduce the calorie intake by 250 kilocalories.
9 1. When doing some exercises to lift heavy objects, cut the rest time by half, which can better stimulate the muscles and cardiovascular system and burn more fat.
92. When eating some foods that must be covered with sauce, just cover one side. This will not only eat less, but also reduce calorie intake.
93. Don't be overly superstitious about the exaggerated propaganda of "zero calories" on food packaging. Only when each serving of food contains no more than 5 kilocalories can it be called "zero calories".
94. When brushing your teeth before going to bed, expose yourself in the bathroom, so that you can see your figure clearly in the mirror, and exercise the next day will be more motivated and targeted.
95. Set yourself a simple goal every morning: after work, stop drinking and having fun with colleagues or go to taste delicious food, and spare half an hour for exercise; Set yourself a slightly higher goal the next day.
96. Choose only low-fat cheese, such as white cheese, which is rich in calcium and has only 65,438+063 kilocalories per cup.
If you have to eat while watching TV, you can play crossword puzzles in your hand. When your fingers are busy, you eat less.
98. When you exercise on the treadmill, don't grab the handrail of the equipment, which will easily make your figure out of shape.
99. If you are too busy to go to the gym one day, you can also use elastic belt or a stretcher to expand your chest.
100. Moderate drinking. Don't mix several alcoholic drinks, either drink light beer or drink a glass of wine.