The best time to lose weight in a year
According to The New York Times, scientists have found that the last two weeks are the best time for people who want to lose weight.
10 is the lightest month? This may sound like a bluff, but researchers say that there are many factors that can help a person reach the target weight at the beginning of 10. For example, many of us (especially runners) eat a lot of food in summer, participate in outdoor activities crazily, and improve mileage in autumn.
But according to an article published in the New England Journal of Medicine, at this time of the year, we don't have a big holiday, which brings the influence of unhealthy diet. Thanksgiving, Hanukkah, Christmas and New Year (Spring Festival, Mid-Autumn Festival, Lantern Festival and Dragon Boat Festival in China) and other festivals will lead to dinner and overeating, and you will get fat, especially in the weeks before the celebration. There is no doubt that your weight will soar.
During the holidays, people's weight gain is not easy to digest. Therefore, it should be noted that although people's weight will be at the lowest point in a year in the next few weeks, it will take about 5 months for the weight gained in the next 10 week to disappear. Therefore, although it may be the shortest time to lose weight in a year, if you continue to gain weight, you may not be able to lose weight until April and May next year.
The survey was organized by Bryan Wasnik of Tempura University and Angela Kreiger of Wittings Company, a joint health monitoring equipment company of Elena Highlander. From August 20 12, they monitored and analyzed 3000 samples from Japan, Germany and the United States. They also found that Americans weigh the most after the Western New Year.
Special period for women to lose weight
1, menstrual period
Menstruation is the weakest period for women. In addition to mental malaise and intermittent abdominal pain during menstrual cramps, body temperature is low and metabolism is slow at this time. If you take this bus for all the intense weight-loss exercises and special diet control, you will only feel uncomfortable because of the pressure brought by weight loss, not to mention the good weight-loss effect. Therefore, during this time, all you have to do is relax yourself, supplement rich iron and fiber food, walk gracefully on the road, do some simple warm-up exercises and exercise your bones and muscles. In the meantime, you can also eat some fruit-based healthy diet foods-plastic fiber fruits. Extract beneficial weight-reducing components from Pu 'er tea, Fructus Suanzae, Semen Plantaginis and other natural herbs. So as to rapidly consume body fat and achieve the effect of rapidly losing weight.
2, a week after the end of menstruation
Implementing your weight-loss plan one week after menstruation can make the weight-loss effect immediate, because at this time, estrogen is secreted in large quantities, and you are not only in a happy mood, but also the whole physiological cell is very active, with good digestion, absorption and metabolism, and both physiology and psychology are at their peak. Combining diet control with exercise to burn fat can definitely get twice the result with half the effort. Of course, nutritional supplements such as iron and minerals are absolutely indispensable, and even diet control should be implemented under the principle of balanced nutrition.
3. Ovulation time
After ovulation, estrogen will secrete a lot of lutein, and the appearance of lutein will bring some physiological and psychological changes to women, such as the slow decline of metabolic rate, the feeling of appetite opening and appetite increasing. During this period, in addition to gradually balancing the daily energy intake and energy consumption.
The most important thing is to improve metabolic function. Improving metabolic function through simple and effortless breathing not only helps cells to be active, but also has slimming effect.
4. One week before menstruation.
A week before menstruation, women will find that their legs seem swollen recently, with backache and occasional constipation. At the same time, you may have a bad temper and even have a few pimples on your face. These are called premenstrual syndrome. At this time, the slimming plan should conform to the natural comfort of the body and be changed to a gentle slimming method, such as diligent massage and shiatsu, to alleviate the phenomenon of leg water and constipation.
Walking correctly to lose weight
1, lose weight two hours after meals.
First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.
2. You can walk anytime and anywhere.
You can take a walk anytime and anywhere, but the effect is not always the same. For people who want to lose weight, the best time is two hours after dinner. Because the amount of fat increases to the maximum at this time, it is easier to lose fat when walking.
3. Keep the total amount of time unchanged.
If time is limited, you can also spread the concentrated walk from 30 minutes to 1 hour to various scattered time periods, but keep the total amount of time unchanged.
4, the distance of each walk
The best walking distance is about 5 to 10 km. You can also gradually reach this level according to your own situation. The faster the speed, the better the effect, but you should do what you can and gradually improve your requirements and speed according to your physical condition. Pay attention to the increase in quantity and don't run away. Step by step according to your own situation.
5. Keep walking every day
If you keep walking like this for 30 minutes to 1 hour every day, you will see the effect after 2 ~ 3 months. And according to the research of Harvard University, walking for 30 minutes every day can achieve the magical effect of losing weight and prolonging life. Walking is the most suitable exercise for healthy weight loss. In addition, the fact that walking is conducive to preventing aging and adult diseases and keeping healthy has attracted worldwide attention. In order to distinguish sports walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking.
The speed of walking to lose weight
Pay attention to speed when walking to lose weight. Only by walking at an appropriate speed can you lose weight effectively. The speed of walking to lose weight is considered according to personal physique. Generally speaking, we should slow down first and then fast, and we can't accelerate at once. There must be an adaptation process. It is best to keep the speed of walking to lose weight at about 120 steps per minute to 140 steps per minute.
Relevant data show that walking at a speed of 4.8 kilometers per hour for 20 minutes has the fastest heat consumption, which is beneficial to thermal control and weight loss. It has been proved many times that walking at the fastest speed can lose weight more than running at the slowest speed. If you can walk for 40-60 minutes every day, you will lose 55% of your body fat, and you can keep walking for 30-45 minutes, or stride. Keep the speed at about 120 steps to 140 steps per minute.
In addition to controlling the speed of walking, the distance of walking is also exquisite. It is generally recommended that people who want to walk to lose weight should walk at a distance of about 5 ~ 10 km at a time, and do not walk too far to avoid excessive fatigue or too short, otherwise they cannot lose weight. If you lose weight by walking, the faster you walk, the better the effect, but you should do what you can and gradually improve your requirements and speed according to your physical condition. In addition, it should be noted that you should not walk too much at a time, and gradually increase the amount. Keep walking for 30 minutes to 1 hour every day, and you will see the effect of losing weight after 2-3 months.