1, what kind of exercise can reduce fat?
1. Relax aerobic exercise
Grasping the strong and weak rhythms in the half-hour aerobic exercise can get twice the result with half the effort, that is, adding a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. Pointed out: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level."
The elliptical machine moves smoothly for 30 minutes and consumes heat: 1222 coke.
Heat consumption of strong and weak rhythmic exercise for 30 minutes: 2444 joules.
2. Push hard with one leg when riding a bike.
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes. This one-legged pedaling exercise can help you burn 20% more calories.
Heat consumption on a scooter for 30 minutes: 950 joules.
Heat consumption after 30 minutes of hard intermittent exercise on one leg: 1 138 cola.
3. Drinking water consumption method
"If you just sit and drink one cup after another honestly, how many cups you drink will not help your metabolism. But if you exercise, the situation will be different! When the body's metabolic rate increases during exercise, the body will start burning fat. At this time, the human body needs a lot of water to maintain body temperature balance, so drink plenty of water, preferably mineral water or boiled water. " Especially in today's popular sports water, Nestle water can not only effectively promote internal circulation, regulate metabolism, let you experience the beauty of internal and external harmony, but also resist harmful bacteria and increase beneficial bacteria, thus promoting gastrointestinal health. In this case, drinking water can make you consume 10% more calories.
4. Divide the movement time
It is suggested that bodybuilders divide normal exercise into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. He said: "When the exercise time is shortened, you can try to increase the intensity, which can increase the calorie consumption for the same distance."
Run 1 time every day (run for 30 minutes at a speed of 40 seconds/100 meters): 1356 joules.
Run twice a day (15 minutes, 30 seconds/100 meters): 1528 joules.
Walking with load
Wearing a weight-bearing vest in a sprint can help you burn 10% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. Stevens said that the effect of a weight-bearing vest is better than tying sandbags on the legs or lifting dumbbells in the hands, which is beneficial for bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 ~ 25% more calories without any side effects.
Calories burned by running for 30 minutes: 883 joules.
The calories consumed by walking for 30 minutes in a load-bearing vest: 97 1 coke.
The calories consumed by walking with a long pole for 30 minutes: 1059 coke.
Pay attention to posture
When exercising on a treadmill, elliptical machine or treadmill, let your arms swing naturally, or put your hands gently on the handle of the instrument. Can make you burn 10% more calories. He said: "When your body leans against the handle, your exercise is reduced."
Exercising on the treadmill and leaning against the handrail for 30 minutes consumes 732 joules.
2. What foods can reduce fat?
1, _ _ (konjac)
Many people misunderstand _ _ as jelly. In fact, _ _ (also known as konjac) is a kind of herb. Its roots are peeled, dried and ground into powder, and then processed into foods, including desserts, noodles and vegetarian meat. _ _ Almost zero calories, and no fat, but rich in fiber, can absorb the water in the stomach, easy to feel full after eating, not afraid to eat too much. _ _ There is also water-soluble fiber, which can hinder the reproduction of intestinal bacteria and guide the bacteria to be excreted after being absorbed by the human body, so it has the reputation of gastrointestinal scavenger.
2. tomatoes
A medium-sized tomato has only 40 calories, which is equivalent to one-fifth of a bowl of white rice. Tomatoes have the effects of quenching thirst, promoting fluid production, invigorating stomach, promoting digestion, clearing away heat and toxic materials and lowering blood pressure. Moreover, tomatoes are easy to make people feel full, and dietary fiber can absorb excess fat in the intestine and expel fat together with stool. Tomatoes are rich in vitamin B, which can promote fat metabolism. Eating tomatoes before meals helps to burn fat.
3. Spinach
Half a bowl of spinach has only 26 calories. Spinach is rich in potassium, vitamins A and C. As a dark green vegetable, it is also rich in iron, which can improve iron deficiency anemia and make people rosy. But pay attention to cooking methods, because spinach is a very easy food to lose nutrition. It is especially recommended that spinach should not be eaten with tofu, and it should also be avoided with calcium-rich beans, bean products, edible fungi, shrimp and kelp.
4. Instant cereal
OL in the office always likes to eat instant wheat bran instead of dinner. Wheat bran is rich in fiber, which can bring satiety. Wheat bran contains carbohydrates, calcium and water-soluble fiber, which can lower cholesterol level, help the body take away bad cholesterol, stabilize blood sugar and reduce the risk of heart disease and diabetes. But it is not recommended to replace dinner for a long time, because wheat bran can't provide protein for the body, and long-term lack of protein will make people easily tired and lead to hair loss.
5. eggs
Former British Prime Minister Margaret Thatcher, known as the Iron Lady, lost fat in two weeks by using the egg diet. A 50g egg contains 7g protein, 6g fat and 82 calories. Egg yolk contains lecithin, which is an emulsifier that can emulsify fat and cholesterol into small particles, which are discharged from blood vessels and then used by the body. Vitamin B 12 in eggs can also decompose fat cells, especially for abdominal fat. But in order to avoid absorbing too much cholesterol, it is suggested to eat more protein and less egg yolk. Boiled eggs also have lower calories than scrambled eggs and fried eggs.
6.grapefruit
Grapefruit, also known as grapefruit, has always been regarded as the great love of dieters because of the prevalence of grapefruit diet. Grapefruit is rich in vitamin C and a lot of antioxidant elements, and its calorie content is very low, about 76 calories each. In addition, it is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body. Its dietary fiber can also keep blood vessels and heart healthy. According to the Nutrition Research Center in San Diego, grapefruit can prevent carbohydrates from turning into fat and help to lose weight.
7.kiwi fruit
After years of research, Dr. Benqiaodeng, who is known as Dr. Fruit in Japan, published a book "Kiwi Kiwi Kiwi Breakfast Weight Loss Method", emphasizing that weight loss can be achieved by using the nutrients contained in Kiwi fruit at breakfast without excessive dieting. Kiwifruit is rich in vitamins A, C, E, potassium, magnesium and cellulose, and also contains folic acid, carotene, calcium, lutein, amino acids and other rare nutrients. And it is a low-calorie fruit with only 45 calories.
8.papaya
As we all know, papaya has the function of breast enhancement and can also reduce your body fat. Papaya contains papain, which can not only decompose protein and sugar, but also decompose fat. By decomposing fat, you can remove excess fat, promote metabolism, and excrete excess fat, thus achieving the purpose of losing weight. It must be mentioned that papaya also has the effect of beauty, which can promote skin metabolism, help dissolve sebum and aging keratin accumulated in pores, and make skin look more shiny and younger.
9. Apple
Pectin in apples swells when it meets water, so eating apples and drinking water will make you feel full, and apples are rich in nutrition, which is quite ideal for weight loss meal replacement. Apples are rich in vitamins B, B 1, C and carotene. In addition, it also contains sugar, calcium, potassium, iron, zinc, cellulose, malic acid and so on. Pectin and tannic acid have astringent effect, which can expel toxins and wastes accumulated in the intestine. Crude fiber can soften feces and promote excretion; Non-toxic, natural and light.