1, an efficient way to lose weight
Swimming is best for summer. It can not only resist hot weather, but also lose weight, which can be said to be a combination of weight loss and entertainment. And swimming can consume a lot of calories, and butterfly swimming can consume 470 kilocalories every 20 minutes. So don't just think about playing with water after going to the swimming pool in summer, spend half an hour and burn fat. However, it should be noted that people will be particularly tired and hungry after swimming, so they should do a good job of diet control after swimming to ensure that the calories consumed will not be supplemented.
(1) jump rope
Skipping rope is an aerobic exercise that is very suitable for losing weight. Moreover, the cost of skipping rope is relatively low, and the venue requirements are not very strict. You can also exercise at home. Skipping rope for 30 minutes every day can consume 440 kilocalories, and it takes 7200 kilocalories to lose 1 kg of fat. Skipping rope can lose 1 kg of fat in less than 5 hours. Therefore, MM who wants to lose weight can consider skipping rope, but they must stick to it. After skipping rope, it is recommended to massage and knead the calf, relax the tense calf and prevent the calf from becoming a muscle leg.
(2) Playing badminton
Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 kcal. Many girls like playing badminton. However, it should be noted that if you haven't played badminton for a long time, you will be very weak after practicing once the next day. So massage your arms after playing badminton. Regular practice of badminton can also improve the flexibility of the body.
(3) Play squash
The fastest way to lose weight in summer is to play squash. Playing squash consumes a lot of calories, which can make you lose weight quickly in a short time and excrete fat and toxins from your body. Playing squash for 30 minutes every day can consume more than 450 calories. But playing squash requires a venue and a high reaction speed. It's a little difficult for MM to exercise.
(4) Playing volleyball
Playing ball is a kind of exercise that burns body fat. Besides playing badminton, you can also play volleyball by burning calories. You need the strength of your arms and legs when you play volleyball, so you can choose to play volleyball if you want to lose your arms and legs. Playing volleyball for 30 minutes every day can consume 160 kcal.
(5) Playing table tennis
Playing table tennis doesn't seem to require much calories. If you think so, you are wrong. Playing table tennis can exercise the muscles of the whole body and improve people's reaction ability. Playing table tennis for 30 minutes every day can burn 130 kcal.
(6) jogging in the water
We all know that running has a good slimming effect, and jogging in water has a better slimming effect. Because the resistance of water is 12 times that of air, and the density and heat transfer are also greater than that of air, jogging in water consumes more heat than on land. Jogging in water 100 meter can consume 65 kilocalories.
(7) Run the stairs
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight. Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
(8) dancing
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body. But different types of dance consume different calories, so it depends on which type of dance you choose.
2. What do you eat to accelerate fat burning?
1, foods rich in vitamin C.
Eating foods containing vitamin C before exercise helps to promote metabolism and accelerate the burning of body fat, thus helping to lose weight.
Foods rich in vitamin C are: fresh jujube, citrus, orange, red fruit, strawberry, kiwi fruit, jujube and seabuckthorn; Pepper, tomato, spinach, cauliflower, amaranth, alfalfa and so on.
2. Carbohydrate food
Carbohydrates can help increase the body's satiety and provide calories for the body while losing weight. The body consumes a lot of energy during exercise, so eating carbohydrates can replenish energy.
Carbohydrate food: rice, bread, grapes, noodles, biscuits, chocolate, peaches, coffee, porridge and so on.
3. Foods rich in cellulose
Eating foods rich in cellulose before exercise can not only enhance people's satiety, but also contain few calories. Cellulose absorbs fat in the body like a sponge, thus helping the digestive system to "work" better.
Foods rich in cellulose: celery, apples, spinach, Chinese cabbage, pumpkin, rape, wheat, potatoes, cauliflower, soybeans, etc.
Step 4 drink green tea
Drinking green tea before exercise helps to accelerate fat burning. Green tea contains caffeine, which will unconsciously burn people's body fat. Caffeine can speed up people's heart rate and make them more energetic.
Step 5 drink sugar-free coffee
Drinking sugar-free coffee before exercise helps to accelerate fat burning. Caffeine can increase fat burning rate, which is very healthy. It is suggested that friends who lose weight drink a cup of coffee without any seasoning before exercise, which can burn fat quickly.
Step 6 drink warm water
Drinking more water can speed up blood circulation and strengthen the body's metabolic rate. Drinking a cup of 500cc warm water before exercise can reduce hunger and replenish water in time. When water enters the stomach, it will quickly detoxify and relieve constipation for people who lose weight.