1, an effective exercise program to lose weight
1, exercise every day
We want to burn fat quickly, let it go and excrete it through sweat, so we must choose full-body exercise. Keep exercising 12 minutes every day, so as to achieve the goal of losing weight. You can choose a favorite exercise method and stick to 12 minutes every day, so you can lose weight and keep fit.
2. Field activities
Outdoor sports are very important. Two hours of outdoor exercise every day is equivalent to consuming 5% calories on the treadmill. Moreover, you can breathe fresh air outdoors, discharge the waste in your body, and lose weight easily while ensuring your health. Outdoor, whether walking or walking can help the body burn fat.
3, warm-up exercise
It's cold in winter, and many people like to stay in bed. This is not a good habit, but you can do a warm-up exercise according to this habit, such as stretching and simulating pedaling in the air. It can warm the body and burn the fat in the body.
These are the three exercise programs for you to lose weight. If you are a lazy person who doesn't like sports, you can achieve the goal of losing weight through these three schemes. In addition, exercise should be accompanied by proper diet control. Don't always eat fried food and irritating food, but eat more fruits and vegetables.
2, the misunderstanding of blind weight loss
"On holidays, you gain three pounds, and then gain three pounds." Spring Festival, Valentine's Day, Lantern Festival, successive festivals, frequent dinners, it is hard not to get fat, and many friends began to complain that "you are fat again!" . Especially friends who are easy to get fat, drinking water will always get fat. So many people have started to lose weight in full swing after the holiday. Yang Xiaohong, director and professor of the General Department of the First Affiliated Hospital of Guangzhou University of Chinese Medicine, warned that it is risky to lose weight blindly. Don't fall into the misunderstanding of losing weight, you must reduce fat reasonably to feel at ease.
Misunderstanding 1. Eager to lose weight
Yang Xiaohong said that after the festival, many people choose to eat less or even not. This is not desirable. The human body needs at least 1200 kcal of heat every day to meet basic physiological functions and ensure the safe and effective operation of various organs of the body. Hunger and weight loss can lead to metabolic disorders, endocrine disorders, dull skin, easy aging (loss of collagen), acne (insufficient production of enzymes and hormones), and decreased resistance; If the basal metabolic rate decreases, it may become obese.
Myth 2: excessive exercise
Don't think that you can lose weight by exercising more. Studies have shown that moderate exercise can promote the release of leptin in the body and help control weight; Excessive exercise consumes too much energy in the human body, which leads to unbalanced energy storage, which will reduce the production of leptin and increase people's appetite, thus absorbing more energy to supplement the needs of the body.
Misunderstanding 3, slimming tea
Some friends around me can't make up their minds to go on a diet, but they are too lazy to exercise, so they turn their attention to slimming tea. Results diarrhea continued, leading to dehydration and enteritis, and it was not shallow. In addition, the ingredients of slimming tea are mostly lotus leaves, senna leaves, cassia seeds and other medicinal cold, which is easy to cause body cold after long-term use.
Reasonable fat reduction can make you feel at ease.
Poor diet is one of the chief culprits of post-holiday obesity. Therefore, the first step to reduce fat is to have a regular work and rest, arrange the diet reasonably, arrange the staple food for breakfast and lunch as much as possible, and eat less for dinner. It is suggested that the diet should be light and digestible, avoid high cholesterol foods such as seafood, animal offal, egg yolk and fat, and eat more high fiber foods such as vegetables to increase satiety. Meat should be high-quality protein and low-energy fish. Eat seven or eight full meals and avoid midnight snack. The appropriate weight loss rate is 0.5- 1kg per week.
Moderate exercise helps to control weight. It is suggested that moderate exercise is appropriate, and you can choose to walk fast or jog to make your body sweat a little. Learn to exercise in your spare time, such as walking to and from work instead of taking transportation, which is healthy and environmentally friendly. On weekends, you can go for a walk in the park, or go swimming in the swimming pool. You can also choose basketball, badminton, yoga and other sports. Insist on aerobic exercise three times a week for about an hour each time, and you will get good results.