1, 7 tips for losing weight
1, take a deep breath
Breathing sends fresh oxygen to the lungs, and after gas exchange, it discharges unnecessary waste and carbon dioxide, which has the functions of purifying blood and promoting metabolism and circulation.
Most breaths are unconscious reflexes, and the volume sent to the lungs by each inhalation is actually very limited. The faster the breathing frequency, the smaller the breathing volume, and the last inhaled oxygen was sent out before it could work. Coupled with a short exhalation, waste carbon dioxide continues to stay in the lungs. Therefore, often reminding yourself that deep breathing helps to accelerate the metabolism of waste in the body.
Change three meals a day to six meals a day.
Maybe you will wonder: if you want to lose weight, why should you keep eating? This sounds really contradictory. But in fact, the metabolic rate of eating less than 5-6 times a day is 24 to 7 compared with three big meals a day. Doing so can prevent you from overeating after a long hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate. For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3-4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120-180g of turkey, salmon or other kinds of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.
3. Eat more fruits as snacks.
Eating retail should choose foods that can not only lose weight but also detoxify and are good for your health. Among them, it is a good choice to use fruits as snacks, such as papaya and apples.
Step 4 pat and massage
The five fingers are hollow, starting from the ankle, and the hands beat rhythmically from bottom to top. After the right leg is finished, the left leg is also done. In this way, patting and massaging along the lymph glands of the legs can make the lymph nodes and blood circulation of the legs more smooth. And through moderate massage, you can eliminate the heaviness and edema of your legs.
5. A cup of bitter coffee every day
Losing weight with bitter coffee depends on everyone's physique. If some people are not fit for drinking, don't try this. Bitter coffee, drinking a cup every day, can lose 2 pounds a week.
Step 6 increase sunshine
If you want to keep fit or lose weight, don't reduce the chances of sunbathing because you are afraid of sunbathing. In autumn and winter, outdoor activities are reduced, sunlight is less, some functions of the body begin to be lazy, and fat begins to accumulate. More sunshine can wake up the body and make those places that go on strike move. This is a healthy weight loss plan.
7, low-fat dairy products
If you want to make your high-protein diet more delicious, you can choose low-fat dairy products. It has many kinds, including milk, yogurt and cheese. Drinking a glass of milk every day can ensure that you absorb sodium and protein.
2. Preventive measures
Note 1: Warm-up activities should be sufficient.
The cold climate leads to the protective contraction of human organs and systems, the elasticity and ductility of muscles, tendons and ligaments decrease, the viscosity of muscles increases, and the range of joint activity decreases.
Coupled with the low air humidity, people feel thirsty, fidgety, and feel stiff and difficult to stretch.
If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain.
Therefore, winter sports, especially outdoor sports, must first warm up. After jogging, unarmed exercise and a small amount of light equipment practice, you can warm up your body, sweat a little, and then join the fitness exercise.
Note 2: The thickness of clothes should be appropriate.
First of all, put on more clothes in winter. Clothes should be light and soft, not too tight. After warming up, you should take off some thick clothes.
After exercise, if you sweat a lot, you should dry your sweat in time, put on sweaty sportswear, shoes and socks, and wear a hat to prevent heat loss.
Besides, when you exercise outdoors, you should pay more attention to keep warm. You will get hotter after exercise, and you always want to cool off, but you must not stand in a windy place to blow. Instead, go back indoors as soon as possible, dry your sweat and put on clean clothes.
As the saying goes, "cold starts from the feet." Because people's feet are far away from the heart, there is less blood supply, and the subcutaneous fat of the feet is thin, so the warmth retention is poor.
Therefore, it is particularly easy to feel cold feet when exercising outdoors in winter. If the head, back and feet are cold, cold air will invade the body from fur, nose and mouth, which will not only affect the effect of fitness exercise, but also catch a cold and get sick.
Usually some fitness enthusiasts like to wear fitness shoes for winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of feet are easy to catch cold when not exercising, leading to chilblain, arthritis and other diseases.
Note 3: The environment should be comfortable.
In winter, people are used to closing the windows of the gym tightly. As we all know, people exhale more than 20 liters of carbon dioxide per hour in a quiet state.
If more than ten people exercise at the same time, one hour is more than 200 liters. In addition, the decomposition products of sweat and the bad gas discharged from digestive tract have caused serious indoor air pollution.
People will have dizziness, fatigue, nausea, loss of appetite and other phenomena in such an environment, and the exercise effect is naturally not good.
Therefore, when exercising indoors, we must keep the indoor air circulating and fresh.
In addition, in winter, it is not advisable to do fitness exercises in the yard filled with oil smoke and turbid air. At the same time, we should pay attention to the weather with poor climatic conditions, such as sandstorm, heavy snow or cold weather, and do not engage in outdoor sports for the time being.
If you want to exercise outdoors, you should pay attention to choosing sunny and sheltered places.
Note 4: Exercise methods should be appropriate.
Due to the cold winter, the body fat content has increased compared with other seasons, and the body weight and body circumference have also increased accordingly. Although this is good for thin people to gain weight, it is not ideal for the development of muscle contour, line and strength.