1, the method of losing weight and burning fat
1, jogging
Heat consumption: about 650 kcal/hour
Equipment: a pair of sports shoes (must be soft enough and elastic enough. The soft tissue inside the knee is a very fragile part, which will be worn away by long-term impact)
Venue: gym, sports ground, residential roads, other open spaces with good air quality, living room (jogging in situ), etc.
Whether you are running on a treadmill, outdoors or indoors, the principle of losing weight is the same. Running consumes a lot of calories. Generally, it is better to exercise 1 hour before and after meals, and don't run before going to bed. Exercise before going to bed makes the cerebral cortex in a state of high excitement, resulting in adverse reactions such as dreaminess or difficulty in falling asleep. Remember, the faster you run, the more you lose, but the longer you run, the more you lose. Try to extend the time to more than 45 minutes.
Step 2 go
Heat consumption: about 550 kcal/hour
Equipment: sports shoes or ordinary flat shoes.
Venue: sports ground, residential roads and other open spaces with good air quality.
Walking fast can get rid of body fat, especially the fat accumulated in the abdomen. 5000 steps a day, count patiently.
3. Bicycle
Heat consumption: 245 calories/hour slower; Medium speed 4 15 kcal/hour
Equipment: family bike or spinning bike
Riding a bike seems simple, but it is actually a whole-body exercise to exercise all kinds of muscles.
If you don't like the sweat in the gym, ride your own bike. Continuous exercise for a long time will cause the body temperature to rise or fall, which will lead to sweating. After sweat evaporates and deposits, my body temperature rises, I feel very tired and want to stop exercising. At this time, riding a bicycle has a unique advantage over running, because "the wind dries the sweat that flows out, so it is difficult for my body temperature to rise, so I can keep exercising for a long time."
If you want to lose weight, it is recommended to ride 1 hour every day on weekdays and 2 hours on weekends.
Step 4 jump rope
Heat consumption: 600 kcal/hour
Equipment: sports shoes with good elasticity and a skipping rope.
In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
You can jump at the same place 1 min at first, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and jump in series every day after half a year. For example, jump for 3 minutes at a time, ***5 times until you jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
But remember, you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs.
5. Ball games
Heat consumption: Different ball games consume different heat, and common table tennis and badminton are around 360 calories/hour.
Equipment: sports shoes, loose cotton sportswear, rackets.
As an auxiliary way of exercise, ball games can exercise muscles, enhance physical fitness, and more importantly, they can continue to exercise, consume energy and lose weight. For everyone who wants to lose weight through exercise, the most painful thing is that they can't insist on single running and strength training for a long time. However, changeable and interesting group events such as ball games will prolong the exercise time. Common ball games include badminton, table tennis, tennis, volleyball, basketball and ballroom dancing. Doing this exercise once or twice a week can enhance self-confidence and keep your body from being stiff.
2, how to eat can lose weight
First, get up early and have a cup of cold water.
Drink cold boiled water after getting up in the morning. Drinking 2-3 cups of cold boiled water after getting up in the morning can eliminate constipation. Is this stomach caused by cold water entering the stomach? The large intestine reflex starts the peristalsis of the large intestine. When you are constipated, water will be absorbed by your body, causing your stool to become dry and hard. Drinking cold boiled water will replenish the water lacking in stool.
Second, prune juice.
Prune juice has a good effect on constipation. Because prunes are rich in cellulose, pectin and some unique trace elements, drinking natural prune juice can effectively promote intestinal peristalsis, increase defecation times and relieve or prevent constipation. Many scientists have done a lot of research and experiments on the laxative function of ebony. Although there are different explanations, it turns out that prune juice has a unique effect on relieving constipation, which is unmatched by any other food. For a long time, prune juice has enjoyed the reputation of "human body sweeper" in European and American countries. At the same time, because prune juice can promote defecation and detoxification, many women in Hong Kong and Taiwan call it "slimming juice".
Third, konjac+honey
Roll the konjac juice with a blender, put it in a pot and cook it into a lake shape with low fire, put it in a container and make it with cold honey (honey is cool and hot). Eat two spoonfuls on an empty stomach every morning. Be sure to stick to it, it can treat constipation that can't be cured for a long time.
Fourth, eat pears after meals.
Eating pears after meals is sweet and delicious, crisp and juicy, and it is a kind of fruit that many people like. Pear is rich in vitamins A, B, C, D and E. The vitamin C content of a pear is 10% of the daily recommended intake, and the potassium content is also quite high. Like apples, it also contains oxidants that can keep human cells and tissues healthy. Although pears are sweet, they are low in calories and fat, which is very suitable for people who love sweets and are afraid of obesity.
Pear contains 3 grams of cellulose (mostly insoluble fiber) per100g. It is insoluble fiber, which can help prevent constipation and digestive system diseases, purify kidneys and clean intestines. People with long-term constipation should eat more pears, which will help prevent colon cancer and rectal cancer.
Fifth, rubbing the abdomen can effectively treat constipation.
The specific method of rubbing the abdomen is: after getting up, empty the urine and drink 300-500 ml of cold water. Stand with your feet shoulder-width, relax, put your right palm on the right lower abdomen and your left palm on the back of your right hand, and massage from the lower abdomen to the right quarter rib, to the left quarter rib, and then to the left lower abdomen. Massage clockwise for 30-50 times repeatedly. Don't use excessive force, just massage gently. It may not have any effect at first, but as long as you stick to this method, 10 will definitely have an effect. Do it once a day, and after 30 days, you can completely achieve the effect of normal defecation.
Sixth, the Katie movement.
When doing go-karting, you should relax your abdominal muscles, leg muscles and thigh muscles, just like you control your contraction without farting or urinating. You should hold on to 10 second or longer at a time, and then relax 10 second. If you contract and relax three times, exercise 10 rounds every day. When the muscles are strengthened, the number of rounds can be increased. When the symptoms of unfavorable defecation are controlled, the number of rounds can no longer be increased, but it should continue to be done at least once a day or three times a week to keep the muscle group strong.
Seven, drink vinegar
30 ml of rice vinegar (about two spoonfuls), two spoonfuls of honey and 3-5 times of water, drink after each meal.
In fact, irregular eating habits are also one of the causes of obesity. Three meals a day can't be less, and nutrition should be balanced. You can't take too many nutrients, so you can have a slim figure.