Weight loss experts suggest that it is most reasonable to lose 0.5kg~ 1kg per week, so it is most ideal to lose 2kg~3kg after two weeks and reduce the waist circumference by about 1 inch. After 2 weeks, you still need to continue to exercise.
When you are ready, now throw away snacks, carbonated drinks, instant noodles, pizza and other junk food in the refrigerator and living room. At the beginning of the plan, there was an empty stomach.
We are most vulnerable to the temptation of snacks. If we can't overcome the temptation, then throw away all the temptations. Wouldn't it be nice to give a box of coke as a gift to annoying colleagues? Let her drink coke every day to gain weight.
Do a general cleaning with light food.
Now say goodbye to pork belly, hamburgers and wine. From now on, we should give priority to vegetarianism, and we need a general cleaning of our bodies. This is also to develop healthy eating habits.
You must do this before you officially start to lose weight. Our liver accumulates a lot of toxins because of unhealthy living habits every day, and is very sensitive to stress and fatigue. Some people will go to enema to clean up the garbage in their bodies, but this will stimulate the intestines, so we do not advocate enema. Unless constipation is serious, you need to see a doctor for a prescription for enema.
The method of clearing intestines implemented today requires you to eat more vegetarian food. Many people think that they can eat flour, coffee, carbonated drinks, wine and so on. When eating vegetarian food, but these four foods need more attention than meat, eggs and milk.
In recent decades, great changes have taken place in Korean eating habits. The most obvious thing is that the intake of rice decreases and the intake of flour increases. Others are replaced by bread, instant noodles, noodle soup and rice cakes. They all think that bread is a carbohydrate and should not be much different from rice. In fact, the calorie of a bowl of rice is about 300kcal, while that of an instant noodle is 200kcal. Generally, 20-year-old Koreans only eat rice, some vegetables and a bowl of soup, and the calories are about ***500kcal. But if you eat instant noodles, it is difficult for your stomach to feel full, so you will eat 3 pieces of instant noodles and a bottle of milk, with a total calorie of about 720kcal. When steaming rice, we only add water and rice, but don't forget that when making bread, we will add milk, sugar, butter, salt and eggs. Although it is more convenient to eat bread and adapt to the pace of modern life, the same amount of rice has less calories. In addition, according to research, modern people often have diseases related to flour intake, such as indigestion and allergy. Therefore, for the sake of health, it is best not to eat beautiful and white imported flour, but to eat more rice full of local flavor.
One hour of strength training every day.
You may be tired when you start exercising, but that's no reason to give up. You must keep exercising every day and gradually increase the intensity of exercise. People with weak willpower will also be interested in this interesting activity. They can lose weight unconsciously while doing strength training and brisk walking. Let's learn sports that are both slimming and fun.
Walking fast is the best way to burn fat.
In the slimming plan, one of the most frequently asked questions is which is better to slim down, fast walking or jogging. In terms of calorie consumption, jogging is really better than brisk walking. But judging from the proportion of burning fat to consuming calories, walking fast is better than jogging. For example, jogging for 30 minutes consumes 332 kilocalories, while brisk walking for the same 30 minutes consumes 220 kilocalories. But the amount of fat burned for jogging and brisk walking is 1 10kcal. In addition, because of obesity, jogging is more harmful to knees and ankles than brisk walking.
Therefore, for those who exceed the standard weight 10kg, I recommend walking quickly.
Forced movement against injury
Speaking of the reasons for losing weight, one of the most important ones is excessive exercise. The more exercise, the more obvious the weight loss effect. Many people force themselves to exercise in the gym for three hours every day. Although you can lose weight quickly, it will cause great problems in the long run. Exercise for more than 2 hours a day will cause bone damage, accelerated oxidation and decreased immunity. Besides, in the long run,
, will form a mental obsessive-compulsive disorder, and even make you give up exercise. Many slimming experts suggest exercising for 30 minutes five times a week 1 hour every day. The best strength is to grasp the degree of slight physical fatigue.
The key to daily 1 hour exercise
In my opinion, readers should exercise 1 hour every day and at least five times a week. If you are too tired at the beginning of exercise 1 hour, you can exercise for more than 15 minutes at a time, four times at a time. Hormones that stimulate fat burning will start to increase secretion after exercise 15 minutes.
Not long ago, the author planned a weight loss plan for the staff of a large enterprise, and most of the staff were worried that they didn't have enough time to lose their gradually obese abdomen after work. We designed an exercise plan for them 15 minutes four times a day. From the research point of view, the effect of four exercises for more than 10 minutes is actually the same as that of continuous exercise for 40 minutes.
But from personal experience, I don't advocate dividing exercise into several times. Sweating exercise can be called exercise, which takes at least 30 minutes. Although it is difficult to keep exercising at first, you can keep it if you are familiar with the situation and adapt to the intensity of exercise. If you continue to exercise in stages, there will always be one reason or another to exercise less several times a day.
The most important thing is speed. Look in all directions, one step and three shakes is not a quick walk. When you are late for an appointment, you should walk at least shoulder-width at a speed of about 5km per hour. When you leave quickly, you should exert your strength in the lower abdomen, and the muscles inside the calf should be tense. Recording your walking pattern with a camera is the best training method. Make sure you have tucked your hips and landed your heels first. The most important thing about walking is the speed and posture. Although you will be very tired, after two weeks of strength training, I believe you will achieve satisfactory results and get a healthy and slim figure.
In addition, we will also learn some strength training tips that are beneficial to our health and can lose weight quickly.
Spread your shoulders and lift your hips when you walk. In this way, there will not be too much pressure on the waist, and the waist muscles will not continue to be tense. Moreover, it also has the function of lifting the chest.
Don't go out or go in. Swing your arms rhythmically, but don't exceed shoulder height. X-shaped catwalk or external eight-character official step will increase pelvic pressure, so the slimming effect is not good.
Pay attention to balance when walking. Compare your sneakers, which side wears more, and then judge the center of gravity of your walking.
Enjoy the rhythm of walking. Generally speaking, the speed of 6km is the best, and people with a height of 170cm or more should walk 7km.
Above. Because there are all kinds of obstacles on ordinary roads, the average speed is about 5 kilometers per hour. You can't walk slowly when you walk, but you should be in a hurry as actively as going to an important date. With singing and feeling this rhythm and speed, I believe the exercise process will not be boring at all.
Keep your abdominal muscles tense. The more you like lying or sitting, the bigger your stomach will be. Although fast walking is not a muscle exercise, if you keep your abdomen tense, stretch your waist and keep walking, I believe you will soon get elastic abdominal muscles.
After losing weight.
In order to lose weight successfully, we had two weeks of intensive training. Now, let's add some simple exercises that we can do on weekends.
It's better to go to bed early and get up early on weekends, instead of getting up late, and only eat two meals a day. Do some housework after getting up to increase the activity. It's not good to lie down and watch TV or read comic books.
People who go to work usually eat food they don't want to eat from Monday to Thursday night. The meals in the company canteen are generally cooked according to the boss's taste. But these foods may not help to lose weight, but will accumulate waste and toxins in the body. Let's clean them up at the weekend.
Because the time is only two weeks, we should concentrate. The foods mentioned in the light diet therapy are all very good. Try not to eat animal food such as seafood, meat and dairy products on weekends. You can eat foods rich in phytochemicals that promote human vitality, thus eliminating lactic acid in the human body.
You can choose the following ingredients on weekends: kelp, seaweed, onion, cabbage, cabbage, garlic, spinach, tomatoes and so on. No fast food, no smoking and no drinking on weekends.
We must use the weekend to do some interesting entertainment and sports. On Friday night, you can use 1 half an hour to go to the park or other places for brisk walking or other muscle exercises. On Sunday morning, muscle exercise is the main thing, and in the afternoon, getting together with family or friends and having entertainment activities can relieve the pressure well. Everyone in the workplace has a strong Monday syndrome. According to this feature, you can do some simple exercises for 30 minutes on Monday morning, which must be yoga or some stretching exercises.