Daily simple slimming method
1, set aside 10 minutes to rest for yourself.
You may think that to lose weight, you must do more exercise, cook more, organize more and plan more-but sometimes the best thing you can do to lose weight is to exercise less. Take 10 minutes from your busy life to have a good rest and do nothing. Turn off the mobile phone, TV and computer, let the husband look after the children, close your eyes, relax and take a deep breath, and make good use of this 10 minute. Why is losing weight important? Stress will make your body produce a hormone called cortisol, which will increase your appetite. Think about it. When you are anxious, do you crave a piece of sugar or a high-fat food? Studies have shown that meditation, even for a short time, can help reduce stress levels. So this method is good for your weight loss plan, not harmful.
2. Reduce the intake of 100 calories per meal.
It is difficult to cut a lot of calories from your daily diet, let alone hunger strike. So, forget trying to completely change your eating habits, and try to make things as simple as possible, just reduce the intake of 100 calories per meal. This calorie is equivalent to a small piece of butter, an egg yolk or a spoonful of cream. Reducing calories by 300 calories for three meals a day can help you lose 3 pounds a month without changing any other lifestyle.
3. Extrusion 10 minute exercise.
When busy, it seems impossible to spend 1 hour in the gym every day, but this does not mean that you can't exercise. Research shows that it is equally effective to squeeze out 10 minutes of exercise in a busy day, take a walk at lunch 10 minutes, and jump rope with children in the afternoon 10 minutes. In your life where every second counts, small-scale exercise is easier to implement.
4. Plan ahead 10 minutes.
There is a saying that plans can't keep up with changes. When it comes to weight loss plans, this sentence is really right. There is no need to spend a lot of time and energy on pre-planning a few weeks in advance. Just take 10 minutes to look at your calendar every night and see when you can squeeze out 10 minutes for exercise the next day.
Step 5 cook by yourself
Want to know the fastest and easiest way to lose weight? Cook at home at least six days a week, even by yourself. For most people, dinner is the most important meal, and it is also the time when you consume the most calories. A recent study shows that as many as 96% of the main courses in restaurants are too high in calories. Eating at home means that you can accurately control the calories of the food you eat.
6. Go to bed early every day 10 minutes.
Studies have shown that sleep may be the key to a reasonable diet and exercise to lose weight. When your body doesn't get enough rest, the hormones that control hunger and satiety will be out of balance, which will make you eat more. Another study even found that women with good sleep quality generally weigh about 10 pound less than women with insufficient sleep, and the best sleep time is 7-9 hours.
7. Stay away from TV 10 minutes.
A moving object keeps moving, and a stationary object tends to be stationary. I don't mean to give up watching TV after a busy day, just pause. Stand up and walk every hour 10 minutes. A woman weighing 150 kg can burn about 75 calories on average! If you really want to see the next content and can't leave, you can take a walk during the advertising time.
What are the methods of losing weight by exercise?
1, all kinds of aerobics
I don't advocate beginners or friends with poor physique to choose aerobics to lose weight, because it is too simple to meet the heart rate requirements, and the more complicated ones require higher physical strength, flexibility and flexibility, which the average person can't do at all. If the action is not in place, it has no effect and is easy to cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
2. Cycling
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Running (fast walking)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 4 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.