Diet articles

I suggest you avoid dieting to simplify your diet. On the premise of low calorie, the food you use should be full and suitable for your taste and appetite. Keep in mind the following characteristics:

The calories of pork are higher than those of fish, shrimp, chicken, rabbit and viscera.

Cut into shredded pork, minced meat or stewed ribs (with bones) and shrimp in sauce (with shells), which is richer and more fuel-efficient than stewed meat and fried shrimp slices;

50 grams of flour can be made into dozens of small wonton or spread into many pancakes (eaten with Chinese cabbage), which is richer and fuller than making a small steamed bread, and helps to solve the contradiction between low calorie and satiety;

Try to use cooking methods such as steaming, boiling, boiling, stewing and cold salad, and you can support calorie intake without frying food.

Sports articles

Walking to lose weight

Advantages: less exercise, simple and easy to do. Will not cause harm to the human body because of excessive exercise.

Methods: When walking, hold your head high, swing your hands greatly, stride for a long time, and relax your whole body. Heel first.

Exercise: once a day for more than 30 minutes each time.

Jogging to lose weight

Methods: 1. Stretch before exercise and be fully prepared.

2。 When you start jogging, the amount of exercise should be gradual, and you can take jogging and walking alternately, and the distance should not be too long. After practicing for a period of time, the body gradually adapts to jogging and can reduce walking until it is all jogging.

3。 After getting used to jogging, find the best running speed without feeling tired.

4。 Before running, the sole of the foot touches the ground first, and then the whole sole touches the ground.

5。 When running, keep breathing rhythmically. At first, inhale through the nose and exhale through the mouth. Gradually transition to the nose and mouth, while breathing.

6。 In order to expand vital capacity, abdominal breathing is used. (The abdomen bulges when inhaling and sinks when exhaling.

7。 Stretch your body after exercise and do enough relaxation activities.

8。 After exercise, rub your body with hot water instead of cold water.

9。 Drinking water and eating after exercise should be until the heart rate returns to normal level.

Exercise: 20 -40 minutes a day.

Skipping rope slimming method

Advantages: simple and interesting. Not affected by climate.

Make the respiratory system, heart and cardiovascular system get full exercise.

Can eliminate excess fat on buttocks and thighs.

Methods: 1. Breathe smoothly and rhythmically.

2。 Keep your upper body balanced and don't swing from side to side.

3。 The human body should relax coordination.

4。 Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.

5。 Don't jump too high when skipping rope, as long as the rope can pass.

Exercise: Beginners: 60- 100 jump every day. 2- 3 times, interval 1 minute.

Normal: 400- 500 times a day. Divided into 2 times, with an interval of 1 minute.

Swimming diet

Advantages: the buoyancy in the water makes obese people not affected by their weight. Reduce the burden of lower limb movement on land.

The heat dissipation in water is 20 times higher than that in air. There is great resistance in water, so swimming consumes a lot of energy.

When the human body moves in water, the friction of water flow promotes the circulation of skin capillaries and the metabolism of human epidermal cells, making the skin smooth and elastic.

Exercise: 30- 45 minutes a day.