1, healthy weight loss plan
First, set goals.
Break down the goal into several small goals. In order to keep the weight loss program going, a proper sense of accomplishment is necessary. Therefore, it is easy to have a sense of accomplishment and not feel embarrassed by dividing the goal into several small goals.
For example, the goal of "exercising abdominal muscles while watching TV" is not difficult. "If you have difficulty in practicing abdominal muscles, at least try to close your abdomen!" When you can't achieve a certain goal, you can divide it into smaller goals. "Can such a simple method be thin?" Although there will be such an idea, you will feel a sense of accomplishment after one week, and then increase your exercise load slightly in the second week. If we go on like this, we will succeed.
1, insist
How to maintain motivation if you want to lose weight continuously? This is also the key.
If you feel tired and want to give up, try asking yourself again, "Why should I lose weight?" There are various reasons, such as "I want to wear a dress at the party", "I want to wear a swimsuit to take pictures when traveling overseas" and "I want my ex-boyfriend back". If all these can be realized, I will be very happy, right? Don't you imagine yourself being happy again and again?
Praise yourself for even the smallest thing. "Did you finish it?" "I didn't finish it today" and so on. The sense of obligation and frustration will continue to accumulate, making you feel the hard work of losing weight and easy to be hit. While praising yourself who works hard every day, imagine that the future will continue to give you motivation. In addition, you can also issue a "weight loss declaration" to your friends and relatives, so that they can supervise themselves, or lose weight with themselves and compete with each other. If it works, it will be praised in detail (for example, "the lines of your body have changed!" " ), on the contrary, the reprimand of "spanking" when you are lazy is also very effective.
2. Aerobic exercise is very necessary
"Life lies in movement" is a well-known truth. Aerobic exercise is a very effective way to lose weight. Choosing the right exercise items, intensity and time can not only consume energy and promote fat decomposition, but also make people refreshed, energetic and have a clear sense of health.
The so-called aerobic exercise refers to rhythmic exercise, which is characterized by low intensity, rhythm and long duration, such as jogging, cycling, swimming, skipping rope and climbing stairs. People can choose activities that suit them according to their physique, but no matter what kind of exercise, the time of each exercise should be no less than 1 hour, 3 to 5 times a week, and the exercise intensity should be kept at a medium level. Generally speaking, the heart rate of people aged 20~39 during exercise is 125~ 135 beats/min; The heart rate of people aged 40~49 is 1 15~ 130 beats/min; The heart rate of people aged 50-59 is1/kloc-0 ~125 beats per minute; People over 60 years old have a heart rate of1/kloc-0 ~120 beats/min, which is considered as moderate exercise intensity.
It should be noted that in order to avoid accidents such as muscle strain, warm-up activities should be done for 10~ 15 minutes before exercise, and finishing activities should be done for 5~ 10 minutes after exercise. In addition, the study found that if you put the same exercise in the afternoon and evening, you can consume 20% more energy than in the morning, especially two hours before dinner, which can consume fat more effectively.
There is a formula that when about 7700 calories are consumed through exercise, the human body can lose one kilogram of fat. In the table below, we list the energy consumption values of various sports for you. Multiply the corresponding data in the table by your weight (kg) and exercise time (hours) to know how much energy you consumed in the last exercise.
Second, a reasonable diet.
In order to lose weight, simple exercise is not enough. Unreasonable diet control, daily intake of 1000 calories, eating 1500 calories, can not lose weight at all. Therefore, obese patients also need to control their diet to ensure that the energy intake per day is lower than the energy consumed by exercise, in order to receive a good weight loss effect.
1, eat less fat
Saturated fat can increase blood cholesterol and increase the risk of heart disease. Cookies, cakes, patties, ham, cream, cheese and foods containing lard, coconut oil or palm oil all contain a lot of saturated fat.
Hydrogenated fat, also known as hydrogenated vegetable oil, is mainly used to produce some biscuits, cakes, margarine and so on. Foods containing hydrogenated vegetable oils (indicated in the food ingredient list) usually contain a lot of trans fats. Trans fats also increase cholesterol in the blood and increase the risk of coronary heart disease and heart disease. Therefore, it is necessary to replace foods containing hydrogenated vegetable oil and saturated fat with foods containing unsaturated fat, and at the same time reduce the total fat intake, so as not to lead to obesity.
Step 2 eat less sugar
Many foods contain sugar, such as biscuits, jam and carbonated drinks. It contains a lot of artificially added sugar, so the intake of this kind of food must be restricted.
Carbonated drinks contain few nutrients, among which artificially added sugar is easy to cause tooth decay, increase people's satiety, affect normal eating, and long-term drinking is easy to cause malnutrition.
3. Eat more fruits and vegetables
We need to eat a lot of fruits and vegetables every day. Although fruits and vegetables also contain some sugar, they are all natural and need not be avoided deliberately. Moreover, fruits and vegetables can also provide a lot of vitamins and minerals needed by the human body. Therefore, experts suggest that we should eat at least 400 grams of fruits and vegetables every day. An apple, banana, pear, orange, two plums, half a grapefruit, a piece of melon or pineapple, and other fruits of the same size weigh about 80 grams. We can put a handful of dried fruits in the porridge for breakfast, or eat half a bunch of grapes or an apple, or drink a glass of juice; Have a salad or a banana for lunch; Eat more vegetables for dinner, especially fish, chicken and pork, and eat at least two kinds of vegetables at the same time. In addition, when reading, watching TV or surfing the Internet, you can also eat an apple, which not only adds humor, but also increases nutrition.
Third, white-collar workers: practice during working hours.
During the slimming period, choose to walk from home to the station. If you have confidence in your physical strength and can bear it, it will be better to walk one more stop. Don't take the elevator, choose the stairs, many a mickle makes a mickle, and long-term persistence will pay off. Try to stand by tram or bus. When waiting for the bus on the platform and holding the handle, standing under the consciousness of maintaining balance is helpful to exercise internal muscles.
1, smart snacks
People who have 7-8 hours free time from breakfast to dinner can easily eat a lot of snacks. Because the interval between two meals is too long, the next meal is easy to overeat or eat quickly, so the absorption of nutrients on an empty stomach will be much faster than usual, which needs to be avoided in the process of losing weight.
If you know in advance that dinner will be late, have a rice ball, salad, soup, tofu and so on in the evening. You won't get fat easily at dinner. I can't eat out for work or personal reasons, but it's important to eat out frequently and ensure my cooking time. When cooking, you can season yourself, adding less salt and oil. Give priority to vegetables, remember to eat something high in protein and low in fat. Also, dinner should be eaten three hours before going to bed.
2. Sleep is very important
Playing computer and mobile phone before going to bed will affect sleep. The light from night lighting and office appliances passing through the retina will inhibit the secretion of melatonin that promotes sleep, even for a short time. Start indirect contact with light at least one hour before going to bed and get ready for bed.
Consume energy during the day and have a good rest at night. Under such an orderly physiological rhythm, there will naturally be no excess fat formation.
2. Weight loss effect of more exercise.
The authorities have monitored the physical activities of 4,500 adults and found that a few minutes of relaxation exercise every day can burn excess calories. Short-term high-intensity exercise has the same effect as long-term exercise, and it is not easy to feel tired. Exercise for one minute every day will reduce the probability of obesity for men by 2% and for women by 5%. For women, doing short-term high-intensity activities of 1 min every day will reduce the body mass index by 0.07, and the calories consumed are equivalent to 0.4 1 lb (about 0.18kg). Short-term explosive exercise, such as cycling, can reduce fat by 33%, which is equivalent to running for 90 minutes.
Indeed, it is possible to exercise more to lose weight. Unfortunately, some people want to lose weight but can't stick to regular exercise, so they often give up halfway. Why can't they keep exercising? Presumably, many people feel that they have no time, that they have no space, and that they exercise too hard. But I really want to lose weight. What should I do? Below, Bian Xiao will introduce you to simple and easy-to-learn exercise methods, so that you can save time and money to lose weight.
First place: bending on the fitness ball
Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head. Lift the upper body away from the ball at the waist, and try to keep the balance of the fitness ball. Lie down again and do sit-ups repeatedly on the sphere. This exercise is very effective for abdominal exercise.
Second place: "Riding a bike"
Lie on the ground with your hands on your head. The left knee is bent close to the chest, and the right elbow rests on the left knee, at which time the right shoulder is also raised. Change the other side, that is, let the left elbow be close to the right knee. This is done alternately.
Third place: "Captain's chair" movement
Stand in the middle of this chair, hold the armrest with both hands and lean back against the "back of the chair". Then slowly squat down until you finally feel yourself sitting in a chair. The key point is to keep the waist strong, the position of the feet still, and let the thighs bear the force.
Tips: Under the premise of reasonable use and joint protection, some short-term small exercises, such as climbing stairs, getting off at two stops in advance or walking to work at a farther place, are more effective than long-term fitness.