1, how to arrange to lose weight?
6: 45 a.m.-vitamin d supplement
Lack of vitamin D has become a nutrition and health problem faced by many countries. Many studies have shown that vitamin D can effectively control weight. Scientists suggest that walking in the sun for 10-30 minutes every morning (without sunscreen at this time) can not only get enough vitamin D, but also help to lose weight.
7: 30 am-Enjoy your breakfast.
Women who skip breakfast are more likely to be obese. Dr Nigel Turner, from the Department of Metabolism, Gavin Institute, Australia, said, "Eating breakfast rich in protein can consume a lot of energy while you are full." The data shows that overweight women who eat two eggs a day can lose 65% more weight and 83% less waist circumference.
7: 45 in the morning-have a glass of slim figure.
Many people have heard of it and tried green tea to lose weight, but the effect is not obvious, because you have not mastered the correct method. Studies have shown that drinking more than 4 cups of green tea a day can consume more than 100 calories. In other words, under a normal diet, drinking green tea for one month can make you lose 1.5 kg.
8 a.m.-Take a cold shower
A study published in the New England Journal of Medicine shows that taking a cold bath for 30 seconds in the morning can activate the body's "brown fat"-a good fat that consumes energy. At the same time, accelerate metabolism and burn "white fat"-the fat that makes us fat.
Morning 10:00- simple exercise in the office
Dr Turner called office sports "accidental sports". According to the data published in the British Journal of Sports Medicine, women can quickly improve their physical fitness within 8 weeks as long as they climb the stairs for 2 minutes five times a day. Many white-collar workers attribute inactivity to lack of time. However, scientists point out that standing up and walking for five minutes every two hours, or climbing several flights of stairs, can speed up metabolism.
165438+ 0: 00 in the morning-it's time for calcium supplementation.
The data show that women who consume 1500mg of calcium every day can not only strengthen their bones, but also consume more fat. A small cup of nonfat latte, a cup of milk cereal, 200 grams of yogurt and a slice of cheese are all sources of calcium energy. It should be noted that skim milk contains more calcium than whole milk, so try to choose skim milk.
65438+ 0 pm-"magnesium salad" is very important.
Magnesium is an essential element to maintain human life activities, which can regulate nerve and muscle activities and enhance endurance. In addition, magnesium is also the "nemesis" of hypertension, high cholesterol and hyperglycemia. Mung beans, mung beans, spinach and pumpkin seeds contain more magnesium. There is a feast of "magnesium salad" at noon every day.
3 pm-try to "fidget"
Mayo Clinic experts said that the biggest difference between fat people and thin people is the number of "restlessness" and "anxiety" factors in the body. Studies show that fat people's desks are relatively messy, while thin people prefer to tidy and keep their desks tidy. Experts suggest doing more activities in the afternoon, even if it's just to exercise your hands and feet, stretch your muscles and tidy up your desk.
4: 30 p.m.-snack time.
3-5 hours after each meal, our stomach will release some hormones that stimulate appetite. At this time, if we don't add some rice, the appetite for dinner may be great. American researchers found that drinking a bowl of chicken soup every afternoon can lose one kilogram in a week. Of course, if you don't have time to prepare or are a vegetarian, you can choose a milkshake with protein, some nuts or a small piece of cheese instead.
6:00-25 minutes interval training
Research by the University of New South Wales shows that 25-minute interval training every day and weight training twice a week are one of the best ways to lose weight and increase muscle tension. It should be noted that high-intensity interval training means doing 8- 12 seconds per minute for 25 minutes, which is much thinner than traditional exercise for 25 minutes.
7: 30 pm-delicious slimming dinner
Steamed fish, boiled tomatoes and a bowl of brown rice are a good dinner match. Appropriate addition of pepper can also promote digestion and accelerate metabolism. Studies have shown that cinnamon, ginger and mustard all contain capsaicin, which can maintain the balance of potassium and sodium in the body.
65438+ 00: 00 p.m.-Take a saline bath before going to bed.
James Dugan, the founder of bodyism.com, a British fashion fitness website, suggested that bath salts containing magnesium phosphate should be applied to the whole body two or three times before going to bed every week, and then washed with warm water, which can promote the burning of upper fat and accelerate weight loss. "My models usually take a salt bath before the catwalk, which can make them look great and have better bodies on the stage," Dugan said.
At night10: 30-ensure adequate sleep.
I believe everyone knows that lack of sleep can easily make people fat, because the leptin hormone in the body cannot be decomposed. In addition, lack of sleep will also lead to the stress hormone cortisol soaring, affecting blood sugar, and more importantly, leading to abdominal fat accumulation! Therefore, it is also very important to keep yourself completely dark and have high-quality sleep to control your weight.
2, scientific exercise to lose weight
Exercise in the morning
If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercise after eating is not good for the stomach, and it is not appropriate to exercise immediately after breakfast; In addition, when I get up in the morning, my blood sugar is low, so I need to add some energy before exercising. So it is better to drink a cup of honey water or a piece of bread before going to exercise after getting up early. After exercise 1- 1.5 hours, then have breakfast. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.
2) Exercise at noon
Generally speaking, the average person's body temperature is the highest at 2-4 pm, and then it begins to drop. On the contrary, the body temperature is the lowest within 3 hours before getting up in the morning, and exercise can't achieve the highest effect. Do you know that?/You know what? 3-6 pm is the prime time of human physiological cycle, which is most suitable for exercise. The reason is that the circadian rhythm is buried in the hypothalamus. At this time, the body temperature is at the highest point, the muscles are the warmest and most elastic, the response is the fastest, the strength is the greatest, people are the most awake, and they are not easy to get hurt, while the pulse rate and blood pressure are the lowest.
Noon is not recommended exercise time. Because exercise can easily affect normal Chinese food at this time, and Chinese food is very important to lose weight. If it is not easy to arrange exercise at other times, you can arrange lunch diet and exercise like this: two meals in the morning and afternoon will gain weight, while lunch will lose weight, mainly with a light diet. Lunch and exercise time should follow the principle of "exercise for at least 2 hours after dinner, and add more energy 1 hour after exercise".
3) Exercise at night
Evening is the most flexible time. If you can eat at around 6 pm, exercise at around 8: 30 pm is the best choice. It's too late to sleep easily.
If you need to exercise at 7-8 pm, you can transfer part of the weight of dinner to the afternoon dinner (or eat dinner 2 hours before exercise), or you can add some fruits, vegetables, bean products, porridge and so on. Avoid hunger at night after 1 hour exercise. Try not to eat too much after exercise at night, which will not only overload the stomach, but also affect weight loss. Meteorological astronomers also found that the air pollution was the lowest at 9- 10 and 3-5 pm on sunny days. Traffic air is dirty before 9 am and after 6 pm; Before the sun comes out, plants don't do photosynthesis and exhale carbon dioxide, which is not good. However, health weight loss experts believe that there is no need to haggle over the temperature difference of 1-2 degrees. The most important thing is to seize the time you can allocate to exercise. And proper exercise in prime time is the most important thing!