What is lean physique?
Before talking about how to develop lean physique, let's take a look at what is lean physique. Many people understand that no matter how you eat, you will not get fat, and such people are easy to lose weight. This statement is always close to the meaning of lean physique to some extent. The body's metabolism and energy storage system affect the body's obesity hormones.
Among them, leptin is composed of adrenaline and thyroxine, which is responsible for metabolism in the body; What makes people fat is insulin that converts sugar into energy. When the lean hormone in the body is higher than the fat hormone, it belongs to lean physique, on the contrary, people will tend to be fat. However, thin physique is not born, but acquired. Do you know how to turn your physique into a lean physique?
How to become lean
It's not easy to get thinner. We must adjust our eating habits, and not eating junk food is the most critical link. In addition, several modes of competition can not be ignored:
1, eat less and eat more.
Experts believe that by reducing the consumption per meal and increasing the number of meals, that is, eating less and eating more meals, people's desire for food can be effectively satisfied, hunger can be reduced, and the stability of the body can be maintained, so as to better control their appetite and achieve the purpose of losing weight. Moreover, in the long run, our stomachs will become smaller and gradually develop a thin constitution.
Note: the so-called small amount of meals, literally means eating more meals every day, and then eating less for each meal. However, in the concrete implementation, we should not take it out of context. The important thing is to eat more meals every day and eat less every meal. It is necessary to specify when to eat at each meal, what to eat at each meal, how much to eat and how to eat. Only by correctly implementing the diet of eating less and eating more meals can we really lose weight.
2. Raise your body temperature
Hypothermia will slow down metabolism, especially in cold autumn and winter, many women will have cold hands and feet, which will easily make obese bodies more obvious. Exercise more, get rid of the bad habit of laziness, eat good breakfast, eat more warm food, drink more hot water and eat less frozen food, which can improve the energy consumption rate.
At the same time, when our bodies get cold and feel that there is not enough energy in our bodies, we will enter the "saving" mode. If energy is not consumed by itself, it will become fat accumulation. If you want to do exercise to raise your body temperature, you'd better do it before meals to stimulate thermal metabolism and make fat burn more effectively. But it is not advisable to do too strenuous exercise before meals. Stretch your body a little.
3. Eat probiotics and fruits regularly.
There should be some good bacteria in our body, which can help us digest and absorb nutrients, and can also effectively reduce the situation of abdominal distension, which will reduce the chance of getting fat. This is caused by indigestion or too many bad bacteria stored in the intestine. Moreover, your intestines are responsible for the digestion and absorption of the food you eat every day. Probiotics mentioned in the study may also play a role in reducing intestinal inflammation and helping digestion, while preventing fat accumulation in the body.
Besides, fruit is the key to slimming. It is best to eat more acidic fruits, such as oranges, oranges, lemons, grapes, cherries, grapefruit, strawberries and so on. Help digest food, increase blood vessel elasticity, and make fat decompose faster. Fruit is also the secret of youth. Eating fruit regularly can make people 5-8 years younger than their peers and delay aging, which is a rare beauty for women. Eat less fruits with high sugar content, such as sugarcane and watermelon.
4. Try to eat at home.
For the same meal, the calorie and fat index of eating out is half higher than that of eating at home, because the food eaten out contains a lot of cooking oil and salt. No matter how healthy the food is, it contains a lot of cooking oil outside, and eating more will consume too many calories. And when you eat salty food, you will want to eat sweet food again, which will make you want to stop. So it's better to eat at home as much as possible.
5. Keep walking for more than half an hour after meals.
Many people are obese mainly in the buttocks and abdomen. Such people have the same characteristics. They are sedentary and do not like sports. Sitting for a long time can't consume excess calories, but it will turn into fat and deposit on the abdomen and buttocks. Therefore, if you want to lose weight, you must change your inactive lifestyle, increase exercise and consume excess calories. Exercise after meals is mainly to burn excess calories in the body. However, it is not appropriate to exercise immediately after meals. At this time, the blood is concentrated in the stomach for digestion, and immediate activities affect digestion.
It is advisable to go out for activities half an hour after supper. The most ideal way to exercise is brisk walking, which lasts for more than half an hour, so that the fat cells in the whole body can exercise fully. Aerobic breathing can oxidize the fat in the body, so aerobic exercise can lose weight. Running hard, out of breath, the body is in a certain degree of hypoxia, and it is impossible to oxidize fat.
Step 6 regulate sleep
If you are always in a state of insufficient sleep, our bodies will always send out a "hunger signal" to boost our spirits and let you unconsciously absorb more calories to stimulate your appetite, so it is very difficult to eat like blowing balloons without getting fat! ! !
Adjust sleep: first of all, we should adjust sleep time and change the bad habits of staying up late and irregular work and rest. These bad habits are the direct cause of obesity and must be eliminated. Staying up late is also the culprit of getting fat and aging. Never take it lightly. Try not to stay up late unless absolutely necessary. Restrain yourself from playing computer and entertainment, and form the good habit of going to bed and getting up on time. Sleep quality is the key to slimming, so you must have enough beauty sleep.
7, change the acidic constitution
Most obese people have the characteristics of acidic constitution, that is, the pH value of the body is slightly acidic. People with acidic constitution can be distinguished by some simple characteristics, such as: bad breath in the mouth and bad smell in excrement; It is particularly easy to get tired in the afternoon; There is also a preference for sweets, or a strong taste. People with acidic constitution have acidic blood and are more likely to accumulate waste in blood vessels. Just like in a building, if the water flowing in the water pipe is clear, the water pipe is less likely to be blocked; If the water is thick and turbid, it is easier to block. Similarly, people with acidic blood have poor metabolism and are more likely to accumulate toxins in the body, which is not easy to eliminate.
If you are acidic, you must "alkalize" your body back.
8. Drink plenty of water
If your main drinking water is boiled water, then this trick may be useful to you; We are always used to boiling water without turning off the fire, which is right; However, it should be noted that after the water is boiled, it is necessary to open the lid and cook for about 3 minutes, so that the acidic harmful substances in the water can evaporate with the steam. It is best to drink boiled water on the same day, not overnight.
9. Drink more low-fat dairy products.
Compared with women who don't eat any dairy products, women who eat milk, yogurt and cheese three or four times a day can lose at least 70% fat. The reason is the calcium contained in dairy products. Women who drink dairy products three times a day and consume1.200mg of calcium will consume calories to the maximum extent, which is beneficial to health and weight loss.
10, often push the abdomen before going to bed to develop lean physique.
Pushing the abdomen can help the human body clean up the garbage in the meridians, and achieve the purposes of soothing the liver and regulating qi, appetizing and strengthening the spleen, tonifying the kidney and nourishing the heart. Pushing the abdomen before going to bed can reduce the fat in the abdomen and lower body, because pushing the abdomen can bring fresh qi and blood to the abdomen and lower body, and the meridians are smooth, which can naturally achieve the effect of slimming.
How to push the abdomen: lie on the bed, make fists with both hands or push from the center of the chest to the bottom of the navel with the palm of your hand. Be careful to push in this direction, don't retreat. Pay attention to moderation when pushing, and pay attention to whether there is any strange feeling in the abdomen. Push 10 to 20 times every night.
How to become lean? If you want to become lean quickly, in addition to the above, I suggest that you must develop good living habits, do not smoke or drink. In addition, after meals every day, it is suggested that everyone must keep proper exercise, so as to help us recover our lean physique quickly, which is also very important for human health. Then these problems are also suggestions that we must not ignore.