1, do abdominal exercises to lose weight
Action 1: Lift the side waist.
Raise your arms sideways and lift them upward with waist and abdomen strength, and do 15 on each side. You can exercise the core strength of the waist and abdomen, and you can also exercise to the outside of the hips and thighs.
Action 2: The dumbbell turns sideways.
This is an upgraded version of the action. Lie on your side, hold the dumbbell and lift it up, and lift your waist and abdomen up. After holding the action, hold the dumbbells and lift them downward and backward, while the body and head rotate downward, doing 8 on each side.
Action 3: Half-kneeling side bend
Kneel on one leg, straighten the other leg to the side, raise your hands upward, hold both sides of the dumbbell at the same time, and bend over to the kneeling side, doing 15 on each side. This action can not only stretch the waist and abdomen but also stretch the muscles of the thigh.
Action 4: Turn around in the air.
Cross your legs in the air, put your hands flat on your chest and hold the dumbbell at the same time. With the support of waist and abdomen strength, twist to both sides for 30 times at a time. This action enhances the support of the waist and abdomen, and long-term exercise can reduce the fat on both sides.
Action 5: Turn your waist and abdomen.
Support your body with your arms and turn your waist back and forth 24 times with the strength of your waist and abdomen. It can also reduce the fat in the buttocks while slimming the waist.
Action 6: Fetal kneeling posture
Kneeling on your hips, try to sit on your heels, stretch your hands forward, bury your head, stretch your back muscles, wait 10 second, and stretch all over.
2. What should I pay attention to before going to bed to lose weight?
During the period of losing weight, it is generally required not to eat after 8 or 9 o'clock. According to the principle of not eating three hours before going to bed, 12 will stop eating after 9 o'clock if you sleep, and 10 will stop eating after 7 o'clock if you sleep.
1, meal time is not the key factor of weight gain.
Although it is reasonable to say that you should not eat after 8 or 9 o'clock during weight loss, we still have to understand this: scientists have confirmed that eating time does not play a major role in weight gain.
The chief culprit of obesity is the high overall calories in the diet. You see, you can't eat enough calories before eight o'clock. It can be seen that whether intake and consumption are balanced is the key to decide whether to gain, lose or maintain weight. Every time you eat, your body stores excess calories and converts them into fat.
2. Why is there a cognition that you can't eat after eight o'clock?
Since obesity is determined by "intake and consumption". Then, when consumption = intake, we can maintain our weight; When we consume food, we can lose weight. People have less activities at night, and their digestion, absorption and transformation functions become slow. It can be seen that it is more beneficial to lose weight to eat more during the day and eat less or not at night when consumption is high. Perhaps "Don't eat after 8 o'clock" is more useful information for people who need to lose weight. Therefore, "not eating after 8 o'clock" is a necessary condition for losing weight, but it is not a sufficient condition for losing weight, nor is it a sufficient condition for getting fat.
3. Can I eat supper during my weight loss?
If you are really hungry at night, you can have a low-calorie snack. For example, a cup of milk, honey, soybean milk, or a handful of nuts and a bowl of boiled vegetables. Tomato soup is also a good choice. At the same time, we should also pay attention not to eat supper too late, preferably before 9 o'clock.
4. How to control not eating supper to lose weight?
If you are used to eating snacks and supper at night, don't try to quit at once. Try to eat snacks with 100-200 calories at night, such as 1-2 slices of toast or a cup of yogurt and pure milk. Then record the food you eat every day, how much you eat and why you eat it, which will help to increase your awareness of controlling your diet. It is best not to put snacks at home. Finally, eating less and going to bed early helps to control not eating midnight snack.
5. Lose weight and try to sleep for 4 hours after meals.
Want to eat a good meal? Sure! Don't be so rigid. It's strictly forbidden. However, sleep in four hours. Under normal circumstances, it is better to eat 70% to 80% full for dinner, and you can only eat when you are full. It is easy to understand that eating too much at night and going to bed immediately can easily cause fat accumulation. Therefore, the key is to promote the digestion speed. Even sitting and writing before going to bed is an exercise. Exercise leads to digestion, and fat naturally does not accumulate.
Weight loss tips don't always think about eating less or even not eating. The key is to sleep more at night. Studies have shown that lack of sleep among minors will increase the probability of obesity in the future; Lack of sleep in adults is also related to weight gain. If you want to control your weight, 7-8 hours of sleep is more appropriate, and the chances of people suffering from cardiovascular diseases and diabetes are greatly reduced.