1, a reasonable way to lose weight
1, go up the stairs
Going up and down the stairs three to four times a week for 30 minutes each time can consume about 400 calories and strengthen the muscles of calves, thighs and thighs.
2. Run in situ
Choose an open space of about one square meter indoors or in the corridor, and insist on running barefoot for 30 minutes every day. (Stick to 2 1 day to form a habit)
Step 3 do morning exercises
After getting up in the morning, doing unarmed exercises for about 20 minutes can not only cheer up the spirit to meet the challenges of the day, but also maintain a youthful posture.
4. Yoga
The ancient fitness method from India, three or four times a week, can not only strengthen muscles, increase toughness and flexibility, but also keep slim.
Step 5 dance
Dancing softly, three or four times a week, is also one of the ways to lose weight.
Step 6 jump rope
As long as there is enough space, you can jump rope anytime and anywhere, and you can also lose weight in the game.
Step 7 walk
About 45 minutes after a meal, walking at a speed of 4.8 kilometers per hour consumes a lot of heat. If you walk again 2-3 hours after meals, the effect will be better.
2. What plan should I make to lose weight?
1, 7: 00 am to 9: 00 am
Get up: Don't rush to wash after waking up, put your feet on the ground and stand upright, then bend down and try to touch your feet with your hands and do some soothing exercises like yoga to stretch your body.
Breakfast: The first rule of slimming is to eat breakfast. However, before eating, it is recommended to drink a large glass of honey water or black coffee. Honey water can detoxify and nourish the stomach, coffee can make the body feel full quickly, and it can also accelerate the burning of fat by 5%! In addition, whole wheat bread, yogurt, eggs and so on. They are all good breakfast products with high nutrition and low calories.
On the way to work: when waiting for the bus, don't stand all the time, it will make your calves thicker, stand on tiptoe, or shake back and forth like a tumbler. Stand as far as possible after getting on the bus and hold the rings with both hands until you feel the muscles of your arms tighten. This action can help tighten the flesh on the arm.
2.10: 00 am-12: 00 am
Sit: adjust your sitting posture, remind yourself to hold your chest out, abdomen in, straighten your waist, and sit like a bell at any time. Even if you can't keep it all the time, you may lose 2 pounds or more of cumbersome fat from your stomach.
Drink: The concept of drinking 8 glasses of water a day has long been deeply rooted in people's hearts, but how should we drink these 8 glasses of water? You need a glass of water to clear your intestines after getting up, and a glass of milk for breakfast. In addition, it takes about 3 glasses of water to go to work in the morning. It is best to drink green tea, Pu 'er tea and the like, which can not only detoxify and beautify, but also greatly reduce computer radiation.
Eat: Snacks must not be placed at hand, and crispy rice, potato chips and melon seeds are even more taboo. If you are really hungry, you can eat a handful of raw peanuts. Scientists found in a survey that dieters who eat peanuts are twice as thin as dieters who don't eat peanuts!
3.1:00 am-2:00 pm
Lunch: If you don't eat or just eat apple meal, you can lose weight in a short time, but once you are too hungry, you are more likely to overeat. In fact, as long as you drink a glass of water half an hour before meals, you can dilute your stomach acid and make people lose appetite.
After dinner: Stand for half an hour and sit down immediately, which will only make the fat on thighs and buttocks accumulate more and more. During this time, you can "move your hands and feet" and exercise your muscles to prepare for the afternoon work.
3: 00 to 5: 00 p.m.
Exercise: make one for yourself? Wei in a dish bottle? 10 minute break, stop for a rest at a certain time and do some simple office aerobics:
Keep your back straight, sit at 2/3 of the chair surface, lightly support your hands on both sides of the chair, put your feet together, lightly step on the ground, exhale and lift your heels. When inhaling, step your heel backwards on the ground. Repeat the above actions 10 times.
Afternoon tea: Around 4 pm is the time when you are most likely to feel tired and hungry. At this time, you need some afternoon tea to relax your nervous nerves.
6 p.m. to 8 p.m.
After work: Because you don't have to rush like going to work, you can get off at 2 stops in advance and walk home. In the process of walking, take a combination of fast walking and slow walking, rotate every 5 minutes, and combine aerobic exercise with anaerobic exercise to make fat burning more reasonable.
Housework: Take housework as a way of fitness, and it consumes enough calories to surprise you: mopping the floor 1 hour can consume 250-400 calories; Ironing clothes, 120 calories; Make the bed, 2 10-240 calories; Washing clothes, 160 calories.
Dinner: Eat less at dinner, but not the staple food. You can choose clear porridge, moderate rice or pasta. The basic principle is light and digestible. Fresh fruits and vegetables, fresh fish and shrimp, and skinless chicken are also good choices.
6. 9: 00 pm to 9: 00 pm 10 pm
Watching TV: Remember the secret of not eating anything after 8 o'clock, so when watching TV, you can't put any snacks at hand. However, you can drink a cup of hot lemonade because it is rich in vitamin C and can promote fat burning.
Bathing: Dissolve half a pack of sea salt in warm water at 35℃-37℃, and take a bath 15-20 minutes before going to bed, so as to relax the body and mind and accelerate metabolism.
Sleep: Drinking a glass of milk half an hour before going to bed can make sleep sweeter. After going to bed, use this half hour to apply a thick beauty mask, so that the skin and body can breathe freely together in soothing music.