1, what exercise can easily lose weight?
1, do a simple 3-minute step jump.
This jumping method is simple and effective. We just need to put a small bench on the floor, and its height is about 30 cm. After putting it away, we first put our right foot on the bench and our left foot on the ground, and then both feet exchange positions at the same time-the left foot on the bench and the right foot on the ground, and so on, 24 times a minute.
2, striding high leg movement
Before doing this exercise, we should first keep our upper limbs naturally vertical, then we take our left foot a big step forward, and then slowly lower our right knee until it almost touches the ground. Pay attention to the left knee at 90, and press the center of gravity to the left foot to avoid accidentally falling. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot.
3. Sit on the ground and stretch your legs forward.
The effect of this action is more obvious. First, we should take off our shoes and socks and sit on the floor with our legs together. Then, we straighten our legs forward, put them flat and close together, the heel distance is 13cm, the soles of our feet are attached to the wall, and our hands are stretched forward to try our best to touch the wall. Pay attention to the second time, don't bend our knees, don't be too strong, and try to relax our muscles for 5 seconds.
Step 4 simply do some push-ups
I think many people should be able to do push-ups. This action is different between men and women. Women and children below 10 are somewhat different from men because of their different constitutions. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
5. Do some lateral support.
Many people may not do lateral support. Some people think that this action is too simple and may not have any effect. In fact, lateral support also has a good weight loss effect. First, sit on the ground, support your body with one hand, raise your other hand high, keep your legs as straight as possible, and keep your posture for 5 seconds, then take a rest and continue to support. This lateral support can exercise the muscles of the whole body, promote the blood circulation of the whole body, improve metabolism, and then promote weight loss.
Losing weight is a long-term process. If you want to lose weight successfully, you must have perseverance. Moreover, if you want to lose weight, you must first make a plan, do some appropriate exercise, and then combine with your own diet, so as to achieve the best results.
2. What can I eat to lose weight easily?
1, Rabe broccoli
Different from the familiar broccoli, the leaves are wavy and the stems are covered with small particles to form flowers. The sulforaphane contained in it can promote the human body to secrete an enzyme substance that can accelerate fat metabolism, which is excellent for health and slimming.
The recipe is simple: it is the best way to eat less fried lemon slices and pepper slices; Eat directly raw with Italian sausage; Boil it with zucchini in boiling water and make a salad with olive oil, mint, lemon juice and pine nuts.
2. kale
Known as the "king of vegetables", it may be the most nutritious food on the earth, with high-quality cellulose as high as 3.7 grams per 100 grams. After eating, it will fully support the detoxification function of the liver, inhibit the body's desire for desserts and fried foods, and cut off the material source of fat cell expansion.
The recipe is simple: kale leaves with sweet pepper, cherry and tomato, and a little sauce is a good salad; In order to facilitate absorption, use a blender to beat the leaves into juice, drain the solids, and drink them directly after cooling, making them relaxed, free and fresh.
3. Avocados
We are all familiar with this strange-looking guy with strange taste. Monounsaturated fatty acids contained in pulp can increase the permeability of cell membrane, make fat-burning hormones play a greater role, and block the transmission of the instruction of "storing fat" to some extent; Another advantage of accelerated metabolism is that it can protect cells from free radicals, and it is worthy of being a master in fruits.
The recipe is simple: sprinkle salt and tomato sauce on the cut avocado at breakfast and eat it directly; Slices are mixed with pineapple and green beans to make salad; Have a cup of cinnamon avocado coconut milk smoothie at noon.
Step 4: nuts
Don't worry about their slightly higher oil content, because most of them are beneficial unsaturated fatty acids. On the contrary, they can accelerate metabolism by increasing the secretion of thyroid hormones, and also let a part of the fat to be stored and the accompanying toxins be excreted. It's really small and beneficial.
The recipe is simple: it is the simplest to eat a few directly every day, and it can also be eaten with yogurt, which is double delicious and double effective.
5. Chia seeds
High-quality food from Central America, rich in omega-3 fatty acids, cellulose and protein, can suppress appetite, accelerate metabolism and burn fat by increasing the secretion of glucagon. After soaking in 15 minutes, the volume of dried Jiaya seeds will expand by about 10 times, which will soon make the stomach feel full and reduce the actual food intake.
The recipe is simple: soak almond milk and make pudding together; Bake with coconut milk and pineapple to make dessert; Just buy a cereal bar with Chia.
6.coconut oil
Different sources of oils and fats have different priorities for human use. The medium molecules contained in coconut oil are most easily absorbed and utilized by human body, and rarely converted into fat for storage. Therefore, partial replacement of edible oil in use can control the overall oil intake.
7. Wild salmon
Obviously, you can't eat six packs of abdominal muscles by adjusting your diet, but the omega-3 fatty acids contained in wild salmon can help improve the sensitivity of insulin, reduce the accumulation of fat in the waist and abdomen, and effectively speed up the efficiency of metabolism, so as to go to the old and welcome the new.
Simple recipe: boiled wild salmon can be paired with pink grapefruit to make salad; Pickled with lime juice and eaten raw directly; Smoked wild salmon with dill and mustard sauce.