1, and pay attention to the speed when walking.
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. Lose weight two hours after dinner.
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.
Extended data:
First, weight loss methods:
1, and take appropriate calories.
If you compare a person to a car, then the food you eat every day is the fuel provided to your body, and the role of metabolism is to convert these fuels into gasoline that can be used by cars. Basal metabolism refers to the heat naturally metabolized by the body without extra heat consumption at all;
Everyone's basal metabolism (BMR) is different. The higher the BMR, the easier it is for the body to consume calories. So don't eat less calories than the basic generation when losing weight, so as not to let the body's metabolism decline.
Step 2 calculate the calories burned every day
Of course, no one will lie in bed all day or stay still all day, so the daily intake of calories will definitely be more than the basal metabolism. So at the beginning, it is best to carefully calculate how many calories you will consume in your daily life and how many calories you will consume every day in order to plan how to control your diet.
3. Make fitness a daily must-do list.
Let exercise and fitness become as natural as eating and going to the toilet! Doing aerobic exercise five times a week has a good effect on improving basal metabolism, forming the habit of exercise, and making the body burn calories continuously even if it doesn't exercise.
4. Weight training increases muscles
Don't think that the re-training equipment in the gym is only for boys, and girls can also use it to shape body lines, not to mention that weight-bearing training can make up for what aerobic training can't provide: increase body muscle tissue!
Some people look thin, but they hide the danger of high body fat. Retraining is to help increase body muscles, and aerobic can help burn fat and complement each other. Muscle is an important tissue to help the body's metabolism, so regular retraining can also improve metabolism.
5. Refuse the yo-yo to gain weight again
The most annoying thing about losing weight is to give up all previous efforts, and the result of long-term efforts is in vain. Therefore, it is absolutely necessary to avoid falling into a vicious circle of weight loss and rebound. More importantly, when you lose weight, most of your muscles and fat are lost together, but 80% of the increase is fat! It will also disturb the body's endocrine and metabolism, which is even worse for health.
6. Eat 150 calories before going to bed.
Forget those "no eating after eight o'clock" bans! Two new research reports from Florida State University found that eating snacks with about 150 calories 30 minutes before going to bed helps to promote the metabolism of the body, and this 150 calorie is not included in the daily food intake calculated above! It is best to choose high-protein foods such as low-fat milk and cheese, but remember that if you do the above five points, you will not get fat instead!
7, a cup of boiled water in the morning
Drinking a cup of boiled water after getting up not only helps to urinate quickly, but also supplements cell water. Blood viscosity is low. Usually after drinking boiled water for half an hour, the body will excrete the metabolites of the previous night. In addition, boiled water does not contain protein, fat and carbohydrates, which will definitely not affect the weight loss effect, and will also make your skin better.
8. Have a big lunch
Strictly observe and develop the eating habit of "eat well early, eat well in the middle and eat less at night", eat less sweets, chew slowly and chew slowly, so that it is easy to digest, drink more water, eat more fruits and vegetables and eat less meat. The important thing is to persevere!
9, eating meat has skills.
Choose lean skin chicken.
Even if you are on a diet, you can't lack these excellent protein foods such as meat and fish. The main point that must be paid attention to when eating meat is that you should not choose pork belly or oily fat, but eat thin parts, such as thin internal muscles and leg meat. Generally, packaged ground meat is fat, so it is best to buy lean meat for ground meat.
Chicken has always given people the impression of healthy food; But if you don't peel and grease with a kitchen knife before eating, the calories are higher than those of meat and beef.
Eat the meat on the fish's back and eat less fish's belly. Like fish, choose a place with less fat to eat. Fish belly contains a lot of fat, so it's best to eat the meat on your back.
10, be sure to eat enough green vegetables.
Vegetables can supplement vitamins and dietary fiber and are indispensable food for dieters. Leek, tomato, cabbage, cucumber, raw potato, bean sprouts, spinach and eggplant are all low in calories. In addition, cassia seed, oolong tea and other ingredients can be used as tea drinks of Juewu decoction, which can get twice the result with half the effort. However, don't eat it all raw, cook it in Sichuan, etc. , and make more changes.
1 1. Choose low-calorie fruits.
Most people are used to eating fruits after meals, but surprisingly, fruits are high in calories, so we must pay attention when eating. The calorie of a banana is 100K K. From this point of view, the calories of strawberries, grapefruit and so on are much lower.
References:
Baidu encyclopedia diet