How to lose weight is the most effective and healthy. There are still some things we need to pay attention to when warming up. We can also improve our physical fitness while exercising. Exercise can relieve our mood. Pay attention to your breathing frequency when exercising. Come with me and see how to lose weight.

How to lose weight is the most effective and healthy 1 how to lose weight is the most effective and healthy 1

Exercise is the first choice.

Eating less and exercising more has always been the golden rule of losing weight! During the Spring Festival, it is difficult for friends who stay at home to keep a certain amount of exercise, and their waist and abdomen will definitely gain weight soon.

At the stage of gaining weight, fat has not been completely accumulated. It is very effective to take the initiative to do sports meetings at this time! Such as practicing yoga, aerobics, jogging and swimming. It is easy to recommend a diet for slimming and beautifying, which is efficient and safe and has no side effects on human body.

Slimming with simple exercise can improve the slimming effect to 1 day and reduce 1 kg. The key can also help to completely improve obesity and ensure that it does not rebound.

Recommended exercise: yoga

Yoga is actually not an exercise created to lose weight. It pays more attention to the balance of body, mind and spirit, and heat will be consumed during exercise and breathing.

For yoga, it is suggested that beginners find professional venues and teachers as guidance, step by step, and can practice at home at any time after they have a certain understanding. In the entertainment circle, many stars like yoga, such as Sun Li and Jing Tian. Their good figure comes from long-term yoga exercise.

Recommended exercise: flat support

Compared with yoga, flat support is not limited by the venue and can be carried out almost anywhere. Moreover, in the case of correct posture, the abdomen, back and thighs will be exercised to burn calories. Long-term flat support can also make the body more slender and straight.

Recommended exercise: running or walking.

Running is also a very simple and cheap sport. Sister Chen Yihan is the champion of long-distance running in the entertainment circle! She insists on running in the morning almost every morning, and always gives a "half horse" to scare everyone.

For girls with strong lower body, it is recommended to walk quickly instead of running. A person's minimum daily exercise should be to consume 300 calories, which is exactly the same as walking 10,000 steps.

bland diet

Exercise is done, and eating should be restrained. Eat less fried foods, sweets, cakes and other foods, and replace them with low-calorie foods such as coarse grains, vegetables and fish.

Recommended food: vegetables and bacteria and algae food

Usually, the calories of vegetables are between 0/00g10 ~150 calories, which is relatively low. Cooking methods can choose light ways such as boiling and stir-frying. In particular, root vegetables and seaweed foods are rich in a lot of fiber, which can promote the good digestion and excretion of solid waste in the body.

Recommended food: fish, shrimp, beef.

Carnivores must feel that they can't live without meat. What should we do? In fact, meat is not inedible, just pay attention to cooking methods. Eating meat can supplement protein. Even during weight loss, you should eat a certain amount of meat.

You can choose fish and shrimp first, then beef with high protein and low fat, then chicken, duck and mutton, and finally pork. Liver fat is low, and the fat content of fat meat is higher than that of lean meat.

How to lose weight is the most effective and healthy 2 How to lose weight is the most effective and healthy 2

1, lateral elevation

Practice method: Lie on your side, support your head with your left hand, support your body with your right hand in front of you, lift your right leg for side leg lifting, and curl your left leg. Pay attention to the body straight, toes down, heels up. Slow down. If one side of the hip feels sore after finishing, it means that the pro's action is correct. Repeat 20 times on each leg.

Tip: This is the most common action, but it is useful to stick to it. In addition, every time you finish 20, you can pat the sore place with your hand to relax your muscles.

2. Lift your legs with your hands and knees.

Practice method: kneel on the bed and support the ground with both hands. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to the left arm and right leg. Keep the head and spine in a natural state. The lifting height can be gradually increased, and exhale when you go up. Repeat 10 times.

Tips: This action is more difficult. You can slow down at first, mainly to keep balance. After a period of familiarity, the movements will be more standard.

3, prone shoulders.

Practice method: lie on the bed and straighten your arms forward. Slowly lift your upper body to the highest point, slightly raise your head, and then slowly lower it to the starting position. Keep your abdomen and below close to the mat, and don't use too much force. Repeat 10 times.

Tips: This posture is more like a yoga posture of Yuzhuxian. If you have difficulty straightening your arms forward, you can support your arms horizontally at your sides and shoulders.

Step 4 lift your hips on your back

Practice method: lie on your back on the bed, with your legs bent, your hands on your sides and your feet flat on the bed. Push your heels hard, slowly lift your hips, and then slowly lower them to the starting position. Repeat this 10 times.

The lifting height can be gradually increased according to the bearing capacity. If you need to increase the difficulty, you can practice on one foot, or increase the weight in your abdomen (such as putting a pillow or a book).

Tip: In fact, this action is mainly to push the hips, and at the same time it will tighten the hips, so that you can not only slim your waist, but also lift your hips!