1, weight loss methods in autumn and winter
First, although the weather is fine, don't be sleepy.
Some mm have the wrong idea that sleeping can reduce weight. They think so because they have no desire to eat when they sleep, and there is no possibility of eating. So some mm think that sleeping can actually lose weight. However, you should know that when a person is sleeping, her body metabolic rate will enter the lowest metabolic state. At this time, her body will consume the least energy, and the synthesis of cholesterol and fat will increase greatly, which means that the accumulation of fat will be more.
Second, you can drink a cup of warm milk when you are hungry at night.
Many people at night, because the sensory nerves of the human body are working, the body's fat synthesis will be very active, so it is best not to eat anything three hours before going to bed to avoid the transformation of fat caused by food intake. Then, if you really feel hungry, you can drink a cup of warm milk before going to bed, which is not only conducive to entering a deep sleep state, but also makes your stomach feel full. It is an ideal way to lose weight.
Third, you shouldn't go on a diet.
Many MM intuitively think of dieting when they think of losing weight. In fact, it's quite
Wrong idea. What MMs don't know is that when a person goes on a diet for a long time, her body will automatically go hungry, which means that her body's sensitivity to food will be greatly improved. At this time, as soon as the food enters your intestines, the intestines will take food in a big direction. Compared with normal eating, the calorie intake is more likely to be converted into fat accumulation. Therefore, you must eat well, eat three balanced meals, and don't overeat.
Fourth, take time to exercise, mainly aerobic exercise.
The weather turns cold in autumn and winter, and explosive anaerobic exercise is easy to cause physical discomfort and even sports injury. Therefore, when exercising, you must choose aerobic exercise with small exercise range and high calorie consumption. In specific projects, it can be different according to the age difference: young people can arrange high-impact aerobic exercise such as running, which can consume more calories; Middle-aged people can arrange low-impact aerobic exercise such as brisk walking, jogging and climbing stairs; Old people can arrange walking, yoga, Tai Ji Chuan and other projects.
2. What fruit do you eat to lose weight in autumn?
1, bananas are rich in potassium, which can discharge excess sodium from the body and reduce abdominal swelling; In addition, bananas also contain enzymes that help digestion, shortening the time for food to stay in the intestines; Moreover, bananas contain resistant starch, which can reduce blood sugar and convert it into adult fat, thus achieving the purpose of losing weight.
2. Apples are rich in pectin, cellulose, vitamin C and so on. It has a very good lipid-lowering effect and is one of the fruits that must be eaten to lose weight in autumn.
3. Lemon contains a lot of citric acid, which can promote the metabolism of human heat, promote intestinal peristalsis and help the human body lose weight.
4, hawthorn tastes sour, has the effect of promoting qi and promoting digestion, and has a good weight loss effect.
5. Kiwi contains a lot of proteolytic enzymes, which helps to prevent constipation and lose weight.
6. Citrus, including lemon, orange, Liu Ding, lime, grapefruit, etc. It is the fruit with the richest vitamin C. Studies show that vitamin C contributes to the decomposition and metabolism of body fat, accelerates the excretion of body fat and inhibits the accumulation of body fat.
3. What vegetables do you eat to lose weight in autumn?
1. Lentinus edodes can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can increase the high-density lipoprotein in the body relatively if it is eaten frequently.
2, tomatoes are rich in dietary fiber such as pectin, which will quickly produce satiety, and can absorb excess fat in the body and exclude it from the body, which is very beneficial to lose weight.
3, regular consumption of wax gourd, can remove excess fat and water in the body, play a role in losing weight.
There is a spicy ingredient in white radish called isothiocyanic acid, which can effectively activate active oxygen in human ears and accelerate the metabolism of the body. In addition, the dietary fiber in white radish has a decomposition effect on the fat in the intestine, which has a great weight loss effect.
5. Broccoli mainly includes protein, carbohydrates, fats, minerals, vitamin C and carotene. It has the effects of promoting liver detoxification and detumescence, and can play the role of detoxification and weight loss.
4. How to lose weight healthily
1. Walk for 45 minutes and lose weight for half a year 10 kg.
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Exercise regularly
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight healthily, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
3. Strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
In addition, you can also do "slimming exercises" on your way to work.
If you sit in the car, lift your legs together about 5 cm from the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.