1, weight loss "trap"
Trap one
The cold weather in the morning and evening makes many people lose the courage to exercise outdoors. The habit of swimming regularly has disappeared because the water is too cold and it is troublesome to change clothes.
Crossing the trap:
Do indoor sports and get into the habit of sports. Regular exercise four days a week, only 20-30 minutes a day, can improve the body's metabolic rate. Don't worry about getting fat at any time.
Here are four indoor sports recommended for you:
1. Shake the hula hoop while watching TV: Shaking the hula hoop can consume about 5 calories per kilogram per hour. Take a weight of 45 kg as an example, you can consume about 45 (kg) *5 calories =225 calories per hour, and in time you will become a beautiful woman with a slim waist.
2. Buy a rhythmic gymnastics video and jump along: simple, no venue restrictions, and consume 4.2-5.7 calories per kilogram per hour.
3. Climbing stairs: Climbing stairs back and forth can increase cardiopulmonary function, and the calories consumed per kilogram per hour are even more amazing, with 10- 18 calories.
4. Skipping rope: Even primary school students can exercise and consume 10- 15 calories per kilogram per hour.
Trap 2
After the cold weather, the temperature in the bathroom decreased accordingly, and the hot water in the bathtub soon cooled down, so I washed it in a hurry.
Crossing the trap:
Do warm-up exercises in advance. Before entering the bathroom, you can do warm-up exercise (about 3-5 minutes) to make your body "hot", blood circulation is smooth, and metabolism starts. Then it's not difficult to get used to taking a hot bath at once. At first, the temperature of the bathtub should not be too high, and the water should be placed below the chest (if you are afraid of cold, you can put a bath towel on your shoulders), and gradually increase the water temperature and quantity. Remember to do some small exercises and massage in the bathtub. -Doing exercise in the bathtub is very effective.
Trap three
I wear a lot of clothes every day, and occasionally I feel a little tight when I wear them. What's more, I don't care about my lines anymore.
Crossing the trap:
Don't let yourself form the bad habit of "out of sight, out of mind". It is a kind of self-deception, and you will gradually lose your vigilance without comparison. I suggest you get into the habit of weighing yourself in the morning and evening from now on, and measure the dimensions of all parts of your body once a week, so that you can really master the changes of your body curve. Wear more clothes that fit you at ordinary times, and you will know that you are fat as soon as your pants are tight, otherwise you will really regret it when you find that everything is late next summer.
Trap four
I believe many people have had the experience of "bitter summer" when they can't eat in summer. After the temperature dropped, their appetites opened up, and the attractive smell of street snacks made them "forbidden to eat". Like fried chicken, which is usually uninterested, they couldn't help eating a lot.
Crossing the trap:
You want fried chicken very much, so you must reduce the fat intake per meal. For example, those who wanted to eat stir-fried dishes were replaced by cold dishes, and those who wanted to eat fried fish were replaced by steamed fish. People who often eat out can prepare a bowl of hot water or clear soup and filter out the oil. As long as the total amount of oil in a day is controlled within the standard, you can enjoy the food with peace of mind.
Trap five
People have a good appetite in cold weather, eat quickly, and eat a lot of things in a muddle.
Crossing the trap:
After cooling, the basal metabolic rate is higher than that in summer, the natural food intake increases and the appetite increases greatly. It takes 30 minutes for a person's satiety center to travel from the stomach to the brain. If you eat at once, your brain has not received the signal of satiety, of course, you will bowl after bowl because you don't feel full. Developing the habit of chewing slowly is the only way to reduce the intake of excess food. In addition, drinking soup or a large glass of water before meals is also a strain method to make the stomach feel full.
Trap six
It's hot pot season again Wow, another dish of sesame oil and a bowl of sesame sauce. Sliced mutton and beef are also delicious. Let's have another dish!
Crossing the trap:
You can eat hot pot with everyone in peace of mind, but you must first understand what is the key to making you fat.
First, the ingredients of the hot pot are boiled in water, which is already a low-fat cooking food, but don't ignore the "terrible soup", because all the oil is in the soup, and the hot pot soup is the "essence".
Second, if you want to eat hot pot, you can't do without all kinds of spices, but their super-high calories are the trap of obesity.
Third, all kinds of meat slices and meatballs must be frequent visitors to hot pot, but they often carry oily fat, which is a fat crisis! Here are some tips for not getting fat when eating hot pot: First, eat more vegetables to make you feel full, and try to eat less soup and meat. Second, in order to replace greasy and high-calorie seasoning, you can make your own seasoning-soy sauce+onion+pepper, which is just as delicious. Third, buy more konjac noodles and konjac blocks as hot pot ingredients. Konjac is high in fiber and low in calories, which greatly reduces the chance of getting fat.
Trap seven
Eating sweets such as ice cream in cold weather seems to have become a symbol of fashionable ladies, just like wearing short sleeves in winter. All kinds of ice cream, delicious, really irresistible. So, have one. Wow, another one. ......
Crossing the trap:
It is understandable that you want to relieve hunger, so eat less than half a bowl! But try to restrain yourself and do it once in a while, otherwise many problems will follow without nutrition.
Trap eight
As the temperature gradually drops, the desire to eat snacks becomes stronger and stronger, especially in idle nights, and your will will completely lose its resistance.
Crossing the trap:
If you really feel that you can't get something to eat, you must be more careful about the food you choose. Foods that are low in calories, easy to digest, can supplement physical strength and satisfy appetite, such as warm salty porridge and noodle soup, are all suitable. Never avoid undigested fried foods and stews, which will only make you regret standing on the scale the next day. If willpower has not been completely defeated by desire, I suggest you choose low-calorie foods, such as buttermilk, fruit, konjac jelly, etc., to calm your mood. beauty beauty, kill two birds with one stone.
Trap nine
It is easy to be constipated at this time, and a bulging belly makes others think that they are fat and have a small stomach.
Crossing the trap:
When the amount of exercise and drinking water is reduced, the probability of constipation is greatly increased. In addition to continuing to exercise, drink more boiled water, try to eat less sweets and fried foods, and eat more foods rich in fiber, such as vegetables, konjac, mushrooms, etc., to stimulate gastrointestinal peristalsis, and the bulging abdomen will naturally say goodbye.
Trap ten
Water loses quickly in summer, so drinking more boiled water won't make you feel boring. This time, it's different. The fragrant cocoa and milk tea will be more attractive than boiled water. It won't be long before you find out, how can you get fat without eating anything?
Crossing the trap:
Do you think drinking boiled water is tasteless? Teach you a simple and convenient way to make lemonade: squeeze a little lemon in boiling water. If you don't like it too sour, you can add some sugar. This lemonade tastes sour and sweet, which can increase your desire to drink boiled water. In addition, the calorie of a lemon does not exceed 30 calories, and the calorie is close to zero after being diluted with water. You can also use Eucommia ulmoides tea, herbal tea, green tea and other brewing tea bags instead, their natural fragrance is irreplaceable by cocoa and milk tea.
2. Practical slimming methods
Practical weight-loss exercises can easily reduce fat.
First, straighten the abdominal muscles.
Stand with your feet shoulder-width apart and your arms as straight as possible to the ceiling for about 20~30 seconds.
Practical weight-loss exercises can easily reduce fat.
Second, the side waist bends and stretches the side abdomen.
Standing posture, feet open shoulder width, right hand akimbo, left arm extended to the upper right, about 15~30 seconds, and then do the other side.
Third, clip chest to train pectoralis major.
Open your feet, straighten your arms and cross your fingers. Clamp the palm with chest and arm strength for 3 seconds, relax 1 second, and repeat 12 times.
Fourth, the shoulder moves around the shoulder.
Standing posture, straight back, shoulder fixed when wrapping back for 3/4 laps, chest posture, repeat 10 times.
Five, the golden rooster independently practices the ass.
Open your feet, put your weight on your right foot, lean forward slightly, akimbo your left hand, and stretch your right hand forward in parallel to help balance your weight. Keep your right foot at 45 degrees backward, straighten your knees, and swing your left leg up and down without bending your knees. 12 Repeat.
Sixth, close your chin to correct hunchback.
Sit or stand with your back straight, your chin closed, but don't bow your head, and your eyes look straight ahead.
Four sets of movements can help you lose weight easily.
Squat exercise part-legs
Step 1:: Stand with your feet shoulder width apart, with your center of gravity slightly on your heel, your back straight, your abdomen narrowed, your arms straight forward and parallel to the ground.
Just like sitting in a chair, sit your hips back as far as possible and Step2 your back straight. Repeat 8- 15 times.
Raise your arms horizontally-your shoulders.
Step 1: Stand with your feet shoulder width apart, hold the dumbbell with both hands and hang it next to your hips, with your elbows slightly bent and your palms facing each other. The lower abdomen and knees are slightly bent.
Step 2: Raise your arms horizontally to both sides until they are parallel to the ground, and then slowly lower them. Repeat 8- 15 times.
Push-up practice area-chest+shoulders+arms
Step 1: The feet are in a high kneeling position, and the upper body leans forward. Open your arms slightly wider than your shoulders and stay on the ground. Face down.
Step2: Bend the elbow, let the whole body press down, and let the upper arm be parallel to the ground. Repeat 8- 15 times.
Hip push-ups exercise area-waist and abdomen+hips
Step 1: Put the headrest on the ground, with the head, shoulders and upper back resting on it. Bend your knees and put your whole foot on the ground.
Step2: Use the strength of waist, abdomen and buttocks to push the whole body upward. Remember to clamp your hips. Repeat 8- 15 times.