1, how to lose weight the fastest and most effective
(1) Get up and jump rope in the morning.
Jumping rope in the morning 10 minutes is a very simple and effective way to lose weight. Research shows that skipping rope for three minutes can consume 100 calories. Even if there is no rope, you can jump rope and burn fat.
(2) Walking can also be used as fitness.
Lazy people often complain that they don't have time to exercise, but they don't. If you want to burn body fat, take a walk for 20 minutes every day. This is the best way to lose weight. Can consume about 300 calories, take a walk after work every day, and easily have a perfect body.
(3) Take fewer elevators and climb more stairs.
Busy office workers who want to lose weight can use stairs instead of taking the elevator. Going up the stairs four times a day can consume about 400 calories! Climbing stairs often not only helps you lose weight, but also makes it easy for you to climb stairs to work even if the elevator in the building is broken!
2. What food is good to eat to lose weight?
1, lemon Lemon is sour, contains a lot of vitamin C, is a natural antioxidant, and has the function of beauty beauty. Moreover, vitamin C can promote gastrointestinal peristalsis, promote defecation and relieve obesity caused by defecation. How to eat lemon to lose weight: 1, soak lemon slices in water, lemonade can reduce appetite and food intake, and achieve the effect of losing weight; 2, lemon vinegar method, lemon vinegar is also a good way to lose weight, avoid eating on an empty stomach.
2. bananas. As we all know, bananas contain a lot of dietary fiber, which can soften the stool and defecate smoothly. In addition, the calories and sugar content of bananas are far lower than the staple food. If you eat too many bananas, you will naturally lose weight. However, beautiful women must ensure nutritional supply and cannot lose weight blindly.
3. tomatoes. Tomatoes contain a lot of water, high in vitamin C and extremely low in calories. Eating tomatoes has a strong satiety and a good weight loss effect. Similarly, eating tomatoes to lose weight should not be blind, but should be arranged reasonably. Beauty can use tomatoes instead of dinner, which will not only lose weight, but also hurt her stomach.
3, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.