A small coup to lose weight quickly and healthily to protect our joints from injury during exercise. Exercise can also help us get rid of fat. Regular exercise is conducive to enhancing our cardiopulmonary function. It is said that life lies in exercise. Let's take a look at the small coup of losing weight quickly and healthily.

Small coup to lose weight quickly and healthily 1 First of all, what needs to be reduced is calories rather than food intake.

Excessive reduction of diet, such as dieting, eating only one food for a long time, can indeed reduce food intake and calories at the same time, but it has brought huge side effects-nutritional imbalance. Because the immune cells in our body are made up of protein, if we go on an excessive diet, the intake of protein will be greatly reduced, and at the same time, vitamins, minerals and other nutrients that support immunity are also insufficient, and the final result will be harmful to health and the body will collapse.

So I suggest that you don't blindly get quick success and instant benefit, and try to reject radical weight loss methods. In order to make your body slim and healthy at the same time, you must supplement high-quality protein in your daily diet and eat more vegetables, kelp, mushrooms and other ingredients rich in vitamins and minerals. As long as you choose low-calorie healthy food, even if you don't need to reduce the amount, you can reduce your calorie intake and become slim when you are full, which is more important than anything else.

Second, lack of sleep is the enemy of losing weight.

We all know that sleep is very important to lose weight, and the most important thing is the secretion balance of leptin and hunger hormone. Adequate sleep can make leptin fully secrete and control appetite, but if you stay up late often, it will make hunger hormone secrete in large quantities and appetite break out. It is not easy to reduce it.

On the other hand, when sleep enters the "non-REM phase", immune cells in the body will be activated and their resistance will be enhanced. If the sleep time is too short, the body's resilience will be weak, and there will be insufficient physical strength when losing weight, and the effect will be slow.

Third, pressure cannot be accumulated.

We have all kinds of pressures in this world, such as work and study, and the pressure to get along with others. Modern people's life is basically Wuzhishan, which can't escape the pressure. Being in a state of stress for a long time, the sympathetic nerve in the body has always been dominant. Excessive tension leads to stress eating, and immunity will also decline.

When you feel stressed, you might as well stop and have a rest, take a deep breath, relax your body and mind, and let the parasympathetic nerve take the lead. Especially before going to bed, doing some simple stretching exercises in bed, even just stretching, can promote the body's slimming factors, and you are no longer afraid of overeating driven by emotions and poor weight loss caused by physical decline.

Fourth, pay special attention to diet.

Our body is made up of various nutrients. In order to supplement nutrition, we need to eat. What kind of nutrients are ingested, our body will change accordingly. For example, if you often eat greasy food and eat a lot of fat, and sweets have high sugar content, then these nutrients will easily make you fat.

Therefore, diet has always been one of the keys to losing weight. If you have the problem of detoxification and constipation, then you have to eat more foods rich in dietary fiber and beneficial bacteria, such as vegetables, mushrooms, bananas, apples, yogurt, brown rice, vinegar and so on. If your metabolism is too slow, or even you catch a cold, then you should eat more warm foods such as ginger and black tea to promote your metabolism.

Five, exercise muscles = improve basal metabolism

Low body temperature and weak metabolic function are all factors that easily lead to obesity. If the body temperature rises by 1 Celsius, the metabolic rate will increase by 12%. Therefore, if your body temperature is low, your metabolism is slow, and your hands and feet are often cold, then you have to start with metabolism.

The most effective way to improve basal metabolism is to exercise muscles. Stretching can shrink? Stretching stimulates muscles back and forth. After finishing, the body warms up, the metabolism rises and the fat can be reduced. This is how thin body is developed.

Sixth, focus on exercising big muscles.

Body temperature refers to the temperature inside the human body, half of which is produced by muscles, that is to say, muscles are the biggest "factory" for generating heat.

As we mentioned earlier, the most effective way to raise body temperature and accelerate metabolism is to exercise muscles. Another secret is to focus on exercising large muscles. For example, you want to lose weight and exercise the muscles on your arms, but in fact, compared with exercising the muscles of your hips, back, chest and thighs, the metabolic effect is still relatively weak. Exercise large muscles, the weight loss effect is more severe, and the body temperature and metabolism can also be rapidly improved.

9 Keep in mind the regimen.

Drink green tea before exercise.

Catechin contained in green tea is an important substance to accelerate metabolism and fat burning. In addition, the study found that green tea extract can improve people's endurance during exercise by 24%, and at the same time increase fat consumption. Therefore, drinking green tea before exercise is good for losing weight.

Step 2 drink plenty of water

Lack of water easily confuses hunger and thirst. Drinking more water helps to suppress appetite, and adequate water is the key to maintain normal liver function in the body. The liver is an important organ that converts body fat into energy. Therefore, supplementing enough water is a very effective way to lose weight.

3. Keep your arms swinging 90 degrees when you walk.

Can you lose weight by walking? Really, as long as you swing your arm 90 degrees when you walk, it will not only speed up your pace, but also help you burn more calories. If you persist for a long time, you will find that your weight is getting lighter!

4. Listen to music while exercising

Choose your favorite light music, and then play it during exercise. Studies have shown that listening to music during exercise can increase fat burning by 20%. Because music can reduce fatigue, increase vitality and speed up your exercise. Besides, isn't losing weight while listening to music the best of both worlds?

5. Eat more "fat burning" foods.

Eating more foods containing combustion-supporting fat will make you lose weight easily while enjoying delicious food. Common diet foods containing combustion-supporting fat include pepper, green tea, oranges, apples and lemons. Adding these foods to the diet will make the slimming effect more obvious.

6. Resistance movement is indispensable.

Muscle is a good helper to accelerate fat burning. One kilogram of fat can only consume 4- 10 calories, while one kilogram of muscle can consume 75- 125 calories, which is dozens of times worse. Therefore, turning fat into muscle is something that MM who loses weight must know. Walking, jogging, climbing stairs, sit-ups, push-ups or lifting dumbbells are all good ways to increase muscles.

7. Arrange diet before exercise

Eating a snack with low protein content 90 minutes before exercise can make the weight loss exercise more persistent and intense, thus burning more calories. This 90-minute scale is a key. If the meal time is too close to exercise, blood will rush into the stomach and weaken the exercise effect.

8. Jogging is also slimming.

Do you like beautiful scenery? Envy the fresh air in the suburbs? Then make an appointment with friends and go hiking on some hills. It is best to carry a heavy bag on your back, which will increase the difficulty of going up the mountain and naturally accelerate the burning of fat. There are slimming and fun sports, so why not?

9. Exercise for at least 30 minutes.

Any exercise will consume calories, but if you want to deal with fat, you should exercise for at least 30 minutes at a time. This is a minimum amount of "enzymes that enhance the exercise effect and make the body produce fat burning". Aerobic exercise is a kind of weight-loss exercise that can enhance the weight-loss effect. Common aerobic exercises include jogging, yoga, cycling, race walking and swimming.

Small coup to lose weight quickly and healthily 2 1. Eat small tomatoes to relieve hunger during weight loss.

During the period of losing weight, you will definitely restrict food, and hunger will certainly appear with the restriction of food. Everyone knows that eating less will make you thin, so you can only starve to lose weight? Of course not. To lose weight, you should limit your food in moderation, but you must never go hungry. Because of excessive suppression of appetite, the consequences of overeating are likely to occur. In addition, long-term psychological stress can also lead to mental illness. Therefore, it is not correct to starve during weight loss, which will easily lead to weight loss halfway.

Hunger during weight loss must be solved in time by eating small tomatoes. Because small tomatoes are low in calories and rich in dietary fiber, they can fill their stomachs quickly and have no appetite. In addition, small tomatoes can also increase the fat burning rate, which can make you lose weight faster.

2. Eat vegetables first when eating.

To lose weight, eat less? In order to lose weight, we should not only control food intake, but also find ways to prevent the rise of blood sugar level, thus inhibiting the accumulation of fat.

Because meals contain carbohydrates, blood sugar levels will rise sharply after meals, which will eventually lead to the accumulation of fat and obesity. Therefore, in addition to eating less, we must find ways to slow down the rise of blood sugar.

The easiest way to solve this situation is to eat vegetables first when eating. Because vegetables are rich in dietary fiber, they can not only be full quickly, but also reduce the intake of other foods rich in carbohydrates. In addition, dietary fiber can also slow down the increase of blood sugar value and achieve the effect of inhibiting blood sugar increase and fat accumulation.

3. Dinner time is advanced.

At night, the body's metabolism is slow, even if you eat less, it will cause excess calories and fat accumulation. So we should not only eat less dinner, but also eat early. Leave enough time for the body to metabolize the food intake, and achieve the effect of losing weight in all aspects.

Dinner should be five minutes full, and it will end around 17:00- 18:00. If you work too late, make sure you finish your dinner at least three hours before going to bed.