How to lose weight?
1, no breakfast
In order to lose weight, many friends skip breakfast. Actually, this is the biggest misunderstanding. Not eating breakfast all the year round will not only lose weight, but also do harm to our intestines and stomach, making the digestive juice secreted by the intestines and stomach "useless", which will eventually lead to digestive tract diseases such as cholecystitis and gastroenteritis, and will also make people feel heavy in the morning and form bad breath. An hour in the morning is worth two in the evening. For office workers, there is no energy supply all morning, and it is difficult to maintain people's overall mental state.
2. Don't eat staple food at all
Starch staple food is indeed the root cause of obesity, but if we don't eat staple food at all and stop all carbohydrate intake, not only can we not maintain the normal operation of the brain, but once we resume eating, it is quite scary to rebound and gain weight, so we can supplement 20-30 grams of staple food at noon.
Don't eat after noon
In order to lose weight, many people are superstitious about not eating after noon. Indeed, many meditation enlightened people have this habit. But for people who need to work and study all day, it is definitely a wrong way not to eat after noon. It will not only reduce our physical strength, memory and reaction ability, but also make our stomach and blood pressure unstable, thus seriously affecting human health.
Step 4 eat fruit to lose weight
This is a method that many friends like to lose weight, thinking that you can lose weight by eating fruits and vegetables instead of staple food and meat. This idea is really wrong. Now, in order to make fruits taste better, agricultural experts constantly improve fruit varieties, so many fruits on the market now have quite high sugar content. Eating this high-sugar fruit regularly can not only lose weight, but also induce chronic diseases such as diabetes due to unbalanced nutrient intake. Due to insufficient intake of meat and oil, the baby's skin will be dark yellow and dull.
5. Quit snacks
Indeed, many high-calorie snacks are sworn enemies to lose weight, but that is only a small part of the snack industry. In fact, there are still many healthy snacks that can be used as a staple food supplement. Because young people are physically weak, if they wait until they are very hungry, they will unconsciously increase the frequency of eating and eat faster. It not only increases the burden on the stomach, but also leads to overeating and obesity.
Scientific methods of losing weight
1, jogging to lose weight; Running is the most common exercise and is suitable for many people. When jogging, the breathing rhythm is very clear, which is beneficial to heart health and can continue to burn fat, and the slimming effect is very good.
2. Take a long walk: Many people will choose to lie down and rest after eating, and rarely consider exercising in one day. We should insist on taking a walk every day, because the body needs to burn during exercise, so we will lose weight.
3. Skipping rope: Skipping rope requires rope, which is also an aerobic exercise to keep breathing rhythm. As long as we jump for half an hour, we will consume 400 calories. The effect of losing weight is still good.
4. Cycling: This sport is very environmentally friendly. Now there are more and more cars, and the emission of automobile exhaust is becoming more and more serious. If you choose to ride a bicycle as a transportation job, you can greatly reduce the pollution to the environment, and when you ride a bicycle, your body fat is constantly burning. It is most obvious for leg fat consumption.
5, dancing to lose weight: when dancing, it seems that the action is very simple. In fact, every action contains strength. If you dance for an hour, you will sweat all over, and in the process of dancing, the fat in every part of your body is burning. It can also improve your body's sensitivity and flexibility.
One-day weight loss plan
A glass of water+simple exercise+nutritious breakfast
Drinking a large glass of warm water first when you open your eyes in the morning can promote intestinal peristalsis and quickly eliminate metabolic wastes and toxins in your body. If you have enough time, you might as well do some simple exercises, such as doing a few sit-ups or push-ups. At this time, the sugar reserves in the body are almost used up, and exercise can burn the fat stored in the body.
Enjoy your breakfast. It is suggested that a cup of soybean milk or milk, a whole wheat bread and an apple can provide enough calories while losing weight. Foods with high oil content such as fried dough sticks and sesame cakes should be avoided.
Morning: Stretching+Apple/Oatmeal
When office workers have backache, they might as well stand up and stretch happily, which can not only relieve fatigue and cheer up the spirit, but also make the muscles of the whole body, especially the waist muscles, get exercise in rhythmic stretching, gradually develop and grow, correct the excessive curvature of the spine in time, and maintain a healthy figure. At around 10, you will feel tired and hungry because of energy consumption. You might as well eat an apple or make a cup of oatmeal, which are the first choice to lose weight. Supplementing energy at this time can also prevent overeating at lunch.
Noon: a glass of water+light diet+black coffee.
Drinking a large glass of warm water before lunch can relieve hunger and reduce food intake; Secondly, it can supplement the water needed by the body and accelerate metabolism.
Try to avoid fatty dishes for lunch and have a light diet. Wax gourd, cucumber, leek, kelp, bean sprouts and fungus are all nutritious foods that help to lose weight. 30 minutes after lunch, it is recommended to drink a cup of hot black coffee without sugar. Black coffee is not only refreshing, but also contains almost no calories, which can promote fat burning and play a slimming effect.
Afternoon: biscuits/yogurt/fruit
Many friends have the habit of drinking afternoon tea, and there is no need to change it because of losing weight. Adding meals around 4 pm can just soothe some hungry stomachs, cheer up, and reduce the amount of food at dinner appropriately, which is also of great benefit to reducing blood fat. A few coarse grain biscuits, a cup of yogurt and a seasonal fruit are all good choices.
Evening: a glass of water+eat less+black coffee+aerobic exercise: a glass of water+eat less+black coffee+aerobic exercise.
Energy consumption is minimal at night, and dinner should follow the principle of "eat less". Drink a large glass of boiled water before meals. Fish, beans, eggs, milk and fiber-rich vegetables are recommended for dinner. You can also try to eat only one banana and two apples. Half an hour after dinner, friends who don't have the habit of going to bed early might as well have a cup of black coffee.
After drinking coffee for half an hour, it is an excellent opportunity to exercise, because the concentration of fatty acids in the blood will become high at this time, and with proper exercise, fatty acids can be converted into heat energy and burned effectively. Those who don't drink coffee can choose to do activities 40 minutes after meals. Aerobic exercise, such as jogging at a constant speed, should be chosen as the activity mode. Although the weight loss effect of aerobic exercise is not very fast, most of it is fat. Long-term adherence to a reasonable diet has achieved remarkable results. We should pay attention to three principles here.
(1) Have enough oxygen to participate in sports;
(2) Exercise time is 30-60 minutes;
(3) Exercise effective heart rate is less than 65438 050 beats/min.
The burden of walking to lose weight is small
When walking to lose weight, the walking speed is only slightly faster than usual, which brings little burden to the body. Although running to lose weight is not fast, improper exercise can easily cause certain harm to the body. But as far as the burning speed of fat is concerned, running is greater than walking, but considering the exercise burden, it is recommended that the elderly walk to lose weight.