1, exercise to lose weight in the morning
1. Morning exercises
If you think it's a waste of time to get up and change into sportswear to go outdoors, you can do a set of morning exercises in bed. Lie on your side, with your left hand bent to support your body and your other hand straight in front of you. Straighten your legs together, then lift your right leg to the highest point and then put it down. After repeatedly lifting the right leg 15 times, change to the other side and lift the left leg 15 times.
jogging
Some people like to run in the morning, go outside to breathe fresh air and bask in the sun. Jogging is a simple aerobic exercise, because oxygen participates in metabolism and the fat burning effect is very good. In addition, people's body temperature is low in the morning and their joints are not flexible. Bian Xiao suggested that you can slow down when running to avoid knee injury.
Ride a bike
If your company is not far from where you live, you can choose to go to work by bike. Riding a bike for an hour can consume 600~800 calories, and the effect of exercising legs and stovepipe is remarkable.
rope skipping
Skipping rope is not limited by time and space, and it is the best home exercise. Moreover, skipping rope is a whole-body exercise, which can exercise all parts of people. When skipping rope, don't jump too fast or too high, which will easily shake the joints.
2. You can improve your health in the morning
Are you satisfied with your figure? I don't think it is necessary to conduct any questionnaire survey. Many people are not satisfied with their answers. Indeed, the improvement of material level makes us eat better and better, but the acceleration of the pace of life makes us move less and less, leading to more and more body fat. Standing on the weighing scale, the above figures have been rising. In fact, if you want to lose weight, you must seize the morning time. As the saying goes, "A day's plan lies in the morning". Doing one thing in the morning can make you lose weight easily.
First, exercise in bed after getting up.
When it comes to sports, people think of nothing more than traditional sports such as running and swimming. In fact, the concept of sports is not so limited. As long as our human body is moving, it is a way of exercise. Don't get up in a hurry after waking up in the morning. It only takes three minutes to move in bed, which will lay a good foundation for your day's weight loss.
After waking up, rub your face to refresh yourself, or massage Xiang Ying point on your face, which will help to promote facial blood circulation, eliminate facial edema, make your face thinner and improve your skin quality.
Then lie there, straighten your legs and take a deep breath. When inhaling, the abdomen stands up vigorously and when exhaling, it relaxes. Doing this abdominal stretching exercise, and then repeatedly stretching the abdomen for more than ten times, can not only enhance the elasticity and strength of abdominal muscles, prevent abdominal muscle relaxation and fat accumulation, but also improve gastrointestinal peristalsis, help clear feces and prevent constipation.
Second, drink a glass of warm water.
As we enter late autumn, the water content in the air is getting less and less. In addition, after a night's sleep, the water in the body tends to lose more. Many people will feel very dry after getting up in the morning, then they will habitually drink saliva and then get up and wash.
In fact, you can lose weight by drinking a glass of water in the morning. Some people will ask, how to lose weight by drinking water? Some people can gain weight by drinking water. In fact, drinking water is no problem. The key is what water to drink.
Many people are used to pouring a glass of water before going to bed, even boiling hot water. The water became cold after a night's sleep. Drinking such cold water is actually bad for the stomach, which will stimulate the stomach and cause symptoms of abdominal pain and diarrhea.
It is best to pour a cup of warm water after getting up, because warm water is stable, easy to be accepted by the stomach, and there will be no discomfort symptoms, and early morning can be said to be the best time to replenish water in a day.
Because drinking water in the morning can make the stomach awake immediately, stimulate peristalsis and prevent constipation. More importantly, after a long sleep, the blood concentration increases.
Replenishing water at this time can quickly reduce blood concentration, promote circulation, and make people refreshed and awake. So drink a cup of warm water at this time. After a period of time, the feces in the intestine are moist, and the peristalsis of the stomach increases, so it is easy for us to discharge the feces. Isn't it easy to lose weight without the trouble of stool?
If you add a spoonful of salt to water, the effect will be better. This is because Chinese medicine believes that salt has the functions of clearing heat, cooling blood and detoxifying. According to Compendium of Materia Medica, salt can "harmonize viscera, eliminate lodging and make people strong". Therefore, drinking a cup of light salt water on an empty stomach after getting up in the morning is conducive to reducing fire and benefiting the kidney, keeping the stool unobstructed and improving the digestion and absorption function of the stomach.
However, it should be noted that salt contains a lot of sodium. If you eat too much, your blood pressure will rise.
So the concentration of salt water must be low. In 100 ml warm water, the addition of salt should not exceed 0.9 g. Patients with acute nephritis, liver cirrhosis, ascites and edema had better not drink light salt water, so as not to increase the burden on the kidneys and heart.
Third, eat a nutritious breakfast.
Breakfast is actually the most important meal in a day, but many people have a vague concept of breakfast, thinking that as long as they are full, breakfast is actually the most casual meal, not only full, but also nutritious.
The human body needs a variety of nutrients every day, such as protein, vitamins, minerals, carbohydrates, etc. These nutrients must be supplemented for breakfast.
Many people eat breakfast casually, especially the fast breakfast on the roadside has become their first choice, such as omelet. Many people say that there are eggs and vegetables in it, and they can fill their stomachs.
In fact, this kind of breakfast is not desirable. This is because the omelet is a high-calorie breakfast. In the production process, the fat content is high and the nutrition loss is serious. Therefore, eating fast food such as egg rolls for breakfast can not only supplement nutrition, but also make you fat.
The most nutritious breakfast should be the staple food, such as porridge, which can supplement the carbohydrates needed by the human body and is easy to absorb. Then, an egg can supplement protein and calcium, and a fruit can supplement vitamins and help digestion, so the nutritional value of this breakfast will be high.
Fourth, rub your stomach after meals.
Don't rush to work after breakfast. In fact, as long as you go to bed early and get up early, you don't have to worry about being late at all. It is necessary to spend five minutes rubbing your stomach after breakfast.
Rubbing the abdomen is also called rubbing the abdomen in Chinese medicine. Traditional Chinese medicine (TCM) points out that the abdomen of the human body is "the palace of the internal organs, the source of yin and Yang Qi and blood", so rubbing the abdomen often has many benefits for the body, especially after meals. Rubbing the abdomen is really necessary.
Rubbing the abdomen after meals can increase the blood flow of abdominal muscles and intestinal smooth muscles, increase the tension of muscles in the inner wall of gastrointestinal tract and the function of lymphatic system, and make the secretion function of gastrointestinal tract and other organs active, thus strengthening the digestion of food, improving the peristalsis function of large and small intestine, and also eliminating the symptoms of constipation.
Rubbing the abdomen can also reduce the accumulation of abdominal fat, because rubbing the abdomen can stimulate peripheral nerves and accelerate the burning and consumption of abdominal fat through massage with different strengths, thus flattening the abdomen, the most difficult part to lose weight, and eliminating the troubles caused by "beer belly", thus achieving satisfactory weight loss effect.