It is suggested to use scientific and effective methods to lose weight: exercise plus reasonable diet.
One: exercise.
1, swimming
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. It can not only cultivate sentiment, temper swimming will, but also keep fit.
2. Running (fast walking)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 3 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.
4. Yoga
If you want to learn yoga, you must prepare a set of loose yoga clothes and yoga mats. Don't choose yoga if your body is not harmonious or flexible. Long-term practice of yoga posture, pranayama and relaxation can prevent all diseases, and deep breathing exercise of yoga can increase the oxygen absorption of cells in the body, including fat cells, increase oxidation, burn more fat cells, and achieve good weight loss effect.
Two: diet.
1, lemon contains more citric acid, which can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation.
2. Tea generally believes that tea has the functions of eliminating boredom, reducing fat and lowering blood fat.
3. Xiaoyi Wen is rich in amino acids, which can promote the decomposition of body fat and the metabolism of sugar.
The fat content of rabbit meat is extremely low, most of which are unsaturated fatty acids, so long-term consumption will not cause the accumulation of fat in the body.
Adzuki bean is a kind of food with high protein and low fat. It has the effects of clearing heat, promoting diuresis, promoting blood circulation and reducing swelling, and can promote defecation.
6. Garlic inhibits the formation of enzymes, thus reducing the synthesis of fatty acids and cholesterol (the synthesis of fatty acids and cholesterol is inseparable from the participation of enzymes).
7. Auricularia auricula is a kind of food with high protein, low fat and rich in water and minerals. It also contains a polysaccharide substance, which can lower blood cholesterol, lose weight and fight cancer.