Hot summer is a good season to lose weight. Of course, it is important to motivate yourself. In summer, it is really painful to drag your obese body around. In summer, clothes are very thin and all the fat is not covered. For most people, vanity is a greater stimulus than health. Therefore, you can look in the mirror more in summer and force yourself to see the "fat" you don't want to see, which may enhance your determination to lose weight.

In order to reduce your weight and make you look more beautiful, please pay attention to the following aspects:

Get up early in summer, get up early at dawn, and take time to walk, run, ride a bike or play tennis in the morning. The best time for exercise is before 9 am and after sunset.

Drink more water. When the weather is cool, your body needs 7 to 8 glasses of water every day. And in hot summer, you have to drink two or three more cups. But unfortunately, many people drink sweetened soft drinks or beer to supplement the water they consume. Do you know that?/You know what? A can of 340 ml beer contains

There are 150 calories. If you drink a few cans of beer a day, you will store a lot of calories that can't be eliminated by sweating in hot days. Water is the best drink.

In summer, drink at least two glasses of water before exercise, and don't wait until you are thirsty. Once you feel thirsty, you have already begun to dehydrate.

In a light diet, you can enjoy yourself and eat fresh fruits and vegetables (don't worry about getting fat, because fruits and vegetables can reduce fat and increase complex carbohydrates) to reduce the demand for other foods. However, you don't have to make yourself look like an ascetic. You can have an ice cream cone occasionally.

Eat less and eat more. Fortunately for dieters, hot weather can suppress appetite. If we don't feel hungry, we often don't want to eat. But maybe as soon as the sun goes down and the temperature drops, we want to grab the cookie box and refrigerator. So, I remind you that if you want to lose weight, you can eat five meals a day, with fewer times and even time each time, so as to lose weight.

Fitness in winter is the best way to lose weight.

With the popularization of health knowledge, more and more people realize that it is much more practical to exercise according to a scientific and effective fitness plan than to spend a lot of money on health care products. Hurry up and make yourself a winter fitness plan.

Characteristics of winter fitness programs

American fitness expert Brown said that the winter fitness plan has two characteristics:

First of all, the winter fitness plan should be formulated around losing weight. In winter, the digestive function of the human body is enhanced and the appetite is wide open. Many people reach their heaviest weight in winter. On the other hand, winter exercise consumes a lot of calories, which is a good season to remove fat.

According to the reporter's understanding, thousands of members of the National Weight Control Association of the United States have all successfully lost about 14 kg, and maintained the weight loss effect for at least three years. When talking about the experience of losing weight, members all think that winter is the most critical moment to keep the record of losing weight for one year, and the most important means is exercise.

Secondly, people's immunity declines in winter, which makes them easy to get sick. Therefore, another focus of the winter fitness program is to prevent diseases through effective exercise. However, unplanned and irregular exercise can not only keep fit, but also make you sick because of physical discomfort.

Give priority to aerobic exercise

The winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort and even sports injury. Therefore, when exercising, you must choose aerobic exercise with small exercise range and high calorie consumption. In specific projects, it can be different according to the age difference: young people can arrange high-impact aerobic exercise such as running, which can consume more calories; Middle-aged people can arrange low-impact aerobic exercise such as brisk walking, jogging and climbing stairs; Old people can arrange walking, yoga, Tai Ji Chuan and other projects.

Young people can appropriately increase the amount of exercise in winter, and the time can be longer, such as running, which can be more than 10- 15 minutes in spring and summer.

The physical condition of middle-aged people generally shows a downward trend. Don't stop exercising because you are busy with work, but exercise according to the amount stipulated in the winter fitness plan.

After making a fitness plan in winter, the key to achieving the best fitness effect lies in persistence, and you can't give up easily because of cold weather or snow. A recent survey by john duncan, a sports expert at Texas Women's University, also proved that the intensity of exercise is not the most important, but the regularity is the most important.

Choose a good time for fitness in winter

There are two significant differences between winter fitness plan and spring and summer fitness plan.

First of all, the schedule is very different. People of all ages should choose the time period of activities according to their physical condition. Because young people have strong adaptability to the climate, good physique and quick recovery, winter fitness time can be arranged in the morning and afternoon; Middle-aged people have poor adaptability and can exercise after work from 18 to 20. The time for the elderly to exercise in winter should generally be 14- 19. They are in poor health, so it is easier to choose the time with the highest temperature and sunshine to exercise and avoid physical injury. Secondly, the winter fitness plan is different from the spring and summer fitness plan. Exercise in the sun is emphasized in winter, and exercise in the shade is needed in spring and summer to avoid heatstroke.