1, the best way to lose weight
First, drink plenty of water on an empty stomach.
Don't underestimate drinking water, it is very helpful to lose weight. In daily life, drinking a glass of water on an empty stomach in the morning and before lunch and dinner can moisten the stomach, wash away excess toxins in the body, promote metabolism and effectively increase satiety. It is the simplest way to lose weight and detoxify.
Second, take a walk for 20 minutes before meals.
A study pointed out that proper exercise before meals can reduce appetite. If you don't have enough time to walk, you can take a few deep breaths or stretch before meals. People who want to lose weight can do some cardio-pulmonary activities, such as running, indoor walking machine or cycling, or strengthen muscle stretching.
Third, you can also stovepipe when washing in the morning and evening.
Brushing your teeth every morning is a good time to lose weight. Don't stand still when you brush your teeth. Try to stand on tiptoe 15 seconds and then slowly put it down. Better repeat it three times. In addition, if you brush your teeth for a long time, you will find that your teeth will become whiter and whiter.
Fourth, do aerobic exercise.
MM who wants to lose weight must do more aerobic exercise, which will help reduce subcutaneous fat, reduce the volume of subcutaneous fat and promote digestion and circulation. Such as skipping rope, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
2. How to prevent from getting fat again?
First, control calorie intake:
The daily intake of food calories should be controlled within the standard range. Most people need calories every day: standard weight × 34 calories per kilogram of body weight. If your standard weight is 60 kg, then the calories you need every day are 60×34=2040 calories. Female standard weight (kg) = height (cm)-110; Male standard weight (kg) = height (cm)- 105. Detailed formula for calculating the standard weight of personnel
Second, control the required protein, carbohydrates and salt.
Protein, carbohydrate should be controlled at 130 ~ 2 10g, salt should be controlled at 3 ~ 5g per day, and eat less animal fat, sweets, beer, etc. Don't take calories mainly at night, don't eat before going to bed, don't sleep immediately after meals, and walk slowly for about 200 steps after meals.
Third, insist on taking part in some physical labor or physical exercise.
Fourth, take a bath frequently and dry it after taking a shower.
3. The correct way to lose weight by fun running.
1, do muscle strength exercises before fun running.
Giving muscle stimulation before fun running can improve the burning efficiency of fat. After muscle strength exercise, the body will secrete growth hormone, which can increase lipolytic enzymes in the body and make fat burning more efficient. Doing squats or abdominal exercises 10 minutes or so will be very effective.
Although it may be a little tired, it can improve the fat burning effect of aerobic exercise in the later stage. Take a break after muscle strength exercise, and then start running after absorption. Fat will burn quickly.
2. Grasp the best time for fun running.
It is best to start the fun run one hour after dinner, usually around 9 o'clock. The best time for exercise is 30 minutes to 60 minutes. Too short to burn fat. If the time is too long, it will be too tired and affect sleep. It is best to do the initial exercise step by step, starting from 20 minutes to 30 minutes, and gradually increasing the time later.
Step 3 run against the traffic
It is difficult to find an open place to run in a big city, so interesting runners like to run along expressway. However, vehicles are shuttling on the road, which is somewhat unsafe. For safety, it is recommended to avoid rush hour when running. In addition, the running direction is opposite to the direction of traffic flow, so that people in the car can see the runners clearly.
4. Run along the familiar route
Night is not a good time to explore remote paths or develop new running routes. Stick to your usual route until the finish line. You can remember the location of every tree, corner and building along the way. However, don't run the same route every day, you may be followed by unexpected guests. Choose some routes that you feel comfortable running, and change them regularly.
5, fun running for at least 30 minutes at a time.
If you want to lose weight, not just for health or shaping, you should ensure at least 30 minutes of fun running time at a time. In the process of aerobic exercise, the first 20-30 minutes is the process of consuming carbohydrates, and after 30 minutes, fat will participate in the process of energy consumption, which is the real process of reducing fat.
6. Slow down your running speed
Excessive exercise intensity at night will excite nerves and affect sleep. And the surrounding environment is dark at night, running too fast is too dangerous. Furthermore, jogging belongs to aerobic exercise, which consumes fat, and the effect of reducing fat is more effective than running fast. Therefore, running at night to lose weight should slow down.
7, fun running pay attention to hydration.
The temperature at night is not as high as during the day. Running will make you feel much cooler, but exercise will still make you sweat. Fun run should pay attention to hydrating, and be more cautious in hydrating. Drink water after exercise, don't drink too much, so it is easy to edema the next day. When drinking water, drink slowly, which is beneficial to water absorption.
8. Control your diet after running
Exercise consumes calories and makes people feel hungry. After the fun run, you should strictly control your diet. If you are really hungry, drink some milk or yogurt, or eat a fruit. Don't eat too much, or fun run's efforts will be in vain.
9. Relax the leg muscles
For those who love beauty, don't forget to stretch and relax the leg muscles at night, lift the leg for 5- 10 minutes, and then massage it from the sole of the foot to the thigh to achieve drainage and strengthen circulation. The next day, you will find that your legs are tighter and slimmer visually.