We don't lose weight in autumn, and the soil and fat in winter are round. Health is the foundation of our life. Among many reasons for not wanting to lose weight, winter seems to be the most "objective and fair". For example, cold weather, increased appetite and so on. , has become the reason why we feel at ease "nourishing winter fat". Come with me to see if you don't lose weight in autumn and the soil is round in winter.

Don't lose weight in autumn, lose weight in winter 1. Lose 1 kg of fat, and your figure will be very different.

Losing weight 1 kg is not difficult, but if you lose fat, you can't underestimate it! Every time you lose 1 kg of fat, you need to consume 7000 calories, so 1 month needs to consume 230 calories every day, which is equivalent to walking at a speed of 6 kilometers per hour 1 hour.

Of course, if you eat 1000 calories every day and strengthen it on weekends, it will be very good to eat1000 calories every week. But at the end of the year, you are busy between work and play, and I'm afraid you don't have much energy to do some intense exercise, so I suggest you choose some scattered weight loss methods, and it will be easier to accumulate and consume bit by bit!

In addition, if you are too busy to walk 1 hour, you can walk for 30 minutes every day and then do the recommended stretching exercise for 30 minutes. At the same time, pay attention to your posture when you walk. It's not as simple as walking around. Your back should be straight and all your muscles should be activated. Pay attention to the leg movements when stepping, speed up the pace and keep walking at a constant speed.

1 month exercise weight loss plan commuting articles

1, one more stop to and from work (about 6 km/h walking 15 minutes)

When commuting, if you take the bus or subway, you might as well take one stop less and walk instead; If the company is near, then take a long way to exercise! The journey takes about 15 minutes, once in the morning and once in the evening, and you can walk for 30 minutes every day!

Step 2 climb the stairs for 8 minutes

Climb 2 steps per minute, and make full use of the stairs of the company and residence. The effect of climbing for 8 minutes is the same as walking for 15 minutes!

3. Do simple stretching for 20 minutes.

If you don't want to go out at home, stretch your whole body. After getting up in the morning, do it before going to bed. Every 20 minutes is equivalent to walking 15 minutes. If you want to get better results, do more scapular exercises.

1 month exercise weight loss plan home page article

1, walk for 30 minutes

Go to the supermarket to buy things, walk as far as possible, and carry shopping bags with both hands. With the increase of weight, the intensity of exercise will also increase!

Step 2 do housework for 20 minutes

You can lose weight by washing clothes and cleaning tables at ordinary times. Isn't it necessary to clean up before the Spring Festival? In fact, cleaning is also very thin! In particular, consciously tighten the muscles of the whole body, the range of action is as large as possible, and the consumption of calories is very strong!

3. Do simple stretching for 20 minutes.

Similarly, stretching muscles and bones in the morning and evening can also effectively reduce fat. Compared with strenuous exercise, stretching exercise can better exercise muscles and restore the flexibility and elasticity of hardened muscles.

Simple stretching exercise

1. Stand with your legs shoulder width apart, tighten your abdominal and hip muscles, stretch your arms upward, open your palms forward, touch your thumb and forefinger, and place your whole body center of gravity at the midpoint between your feet.

Then bend your elbows with your arms, and the forearm falls on the back of your head, but keep the elbow height unchanged. At the same time, the knees are folded inward, and the whole body is still standing straight. You can recover in a few seconds and do it again 20 times.

2. Similarly, stand with your legs slightly open, with your stride shoulder-width, your back straight, your waist and abdomen tightened, and your shoulder blades tilted back, so that your arms bent downward, your elbows opened, your wrists raised to shoulder height, and your palms opened forward.

Keep standing, close your left and right elbows to your waist, keep your elbows close to your side waist for a few seconds, then recover and do it again for 20 times.

Don't lose weight in autumn, soil and fertilizer in winter 2 don't lose weight in autumn, and winter is sad.

First, the correct diet method

1, a balanced low-calorie diet

2. Add more protein and fiber.

3. Supplement vitamin B group to promote basal metabolic rate.

In addition, remember to eat some high-fiber food and fat properly during weight loss, which will promote gastrointestinal peristalsis and relieve KO's annoying constipation.

Second, you must drink 2000 ml of water every day.

The water referred to here does not include fruit juice and sugary drinks such as milk tea and cola.

Drinking more water can't directly improve the basal metabolic rate, but drinking too little water can't lose weight smoothly. Because 60-70% of human body weight is composed of water, drinking plenty of water can keep the basal metabolic rate stable, help burn calories, promote gastrointestinal peristalsis, and help eliminate waste in the body, which is an indispensable element in the process of losing weight.

Third, sit still and keep a certain amount of activity every day.

People who don't like sports will lead to a decline in basal metabolic rate. If you really don't have time to exercise, you can refer to some light home exercises recommended by Amy. Com, or climb more stairs (especially after dinner), even if you watch TV, you should stand up and lift your legs and twist your waist to keep active. These things seem easy, but they are one of the factors that make you lose weight more easily than others!

Fourth, breathe correctly in a happy mood.

Don't doubt! Good mood and your breathing at any time will also affect the weight loss effect!

Being in a bad mood and stress will reduce basal metabolism, so if you want to improve basal metabolic rate, you must always keep a good mood (and get old easily when you are angry).

Abdominal breathing can also be used: when inhaling, the back is straight, when inhaling deeply, the abdomen is propped up, and when exhaling, the lower abdomen is retracted.

Practice for 3 minutes each time and do it about 5 times a day. This kind of deep breathing helps to accelerate the metabolism of waste in the body and flatten the lower abdomen!

Fifth, make good use of massage techniques of body circulation.

Massage can keep blood circulation smooth, accelerate metabolism, and help discharge waste from the body.

The correct way is to massage from the limbs to the heart, which can promote lymph and blood circulation, provide cells with more nutrients to promote metabolism and oxygen to help fat burn, and accelerate the discharge of waste. When rubbing body lotion after taking a shower, you may wish to use the smoothness of the lotion to massage.

Sixth, always take a hot bath that is thinner and thinner.

When the body temperature rises 1℃, the basal metabolic rate will increase 13%, and the same effect can be achieved by raising the body temperature by bathing.

The best temperature for bathing is about 40℃, and the water level should not exceed the position of the heart. Get up and have a rest every 3-5 minutes, then wash your hands and feet with cold water and take a bath 2-3 times repeatedly until you feel warm and sweaty.

It is suggested that applying slimming products and simple massage can accelerate absorption and achieve twice the result with half the effort at this time when the body's circulation and metabolism are the best. But remember to add plenty of warm water after taking a bath, and it is not advisable to take a bath within one hour after a meal.