How to lose weight in winter?
The first step: correct the attitude of losing weight.
Being fat is not wrong, but making yourself fat is a big mistake. Many people are fat because they don't pay attention to the problem of obesity, and think that obesity is just ugly and there is no harm. But in fact, obesity is the cause of many diseases, fatty liver, diabetes, hypertension, heart disease and other diseases may be caused or aggravated by obesity. Obesity is not only related to simple figure. Therefore, if you want to lose weight, you should first pay attention to the obesity problem, and don't simply regard losing weight as a process of "becoming beautiful", but as a process of becoming healthy. In this way, you will have enough perseverance to persist.
One bite is not fat, and one bite is not thin. You should be patient in the process of losing weight. Don't focus on speed, so you ignore the scientific method of losing weight. Many people use some extreme methods to lose weight in pursuit of quick weight loss. In the end, thin is thin, but it makes them sick. This is not worth the loss.
Step 2: We must abide by the principle of "eating".
The reason why people get fat is that the intake of calories greatly exceeds the consumption of calories, so that excess calories are stored in the body to form fat. How to lose weight quickly and healthily? First of all, we must control the intake of calories. Diet is an important barrier to control calorie intake. So how can I eat to lose weight?
1. Eat less.
You can't eat three meals a day, but you should strictly control the calorie intake of each meal. Don't let your stomach eat too much, just eat seven or eight points full. "Eat well at breakfast, eat enough at lunch and eat less at dinner", and the calorie intake of three meals a day should not exceed 2000 calories. The calorie intake of breakfast, lunch and dinner can be distributed according to the ratio of 4: 4: 2.
2. Eat more low-calorie foods
Low-calorie foods are generally low in calories and rich in dietary fiber. Eating low-calorie food is easy to feel full and not easy to get fat. There are many low-calorie foods, such as apples, lemons, strawberries and other fruits; Spinach, celery, cucumber, tomato and other vegetables; During the period of losing weight of coarse grains such as buckwheat, millet and red beans, the daily diet should be reasonably matched with low-calorie foods to ensure adequate nutrition and energy.
Chew slowly
Wolf down the food on the table at once, and you may not feel full yet. Because the body usually receives the message of satiety after eating for 20 minutes. To lose weight, you have to chew slowly and extend the time for eating. In addition, it is best not to believe the phrase "eat while it is hot" because hot food has relatively high calories.
Step 3: There is no shortcut to lose weight, you must exercise.
How to lose weight quickly and healthily? Exercise is the most effective and healthy way to lose weight. Exercise consumes fat and makes people thin; At the same time, exercise will also enhance people's metabolic ability, making people consume more calories every day and become thinner. To lose 30 pounds in a short time, the best way to exercise is aerobic exercise. Aerobic exercise intensity is not high, and oxygen participates in the metabolic process. With the extension of exercise time, the efficiency of fat consumption will be higher and higher. Anaerobic exercise mainly consumes sugar to provide energy for the body, and the effect of reducing fat is not as good as aerobic exercise. Below, Bian Xiao recommended several aerobic exercises with good fat-reducing effect.
1, take the stairs every day
When walking, I tiptoe, but I have good muscles to tighten my calf, making it tight, thin and beautiful. As long as you walk for half an hour every day, you can lose weight well without wasting time. It is a standard way for office workers to lose weight. Of course, this is not limited to office workers, we can also walk around our home by ourselves.
Step 2 climb the mountain
Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project. It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance. Lose weight while exercising!
Step 3 swim
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.
2. Precautions for losing weight in winter
1, choose the right clothes to lose weight in winter exercise.
There are certain requirements for clothing in winter sports to lose weight. Because winter sports are very different from summer sports, you can do all kinds of sports at will in summer as long as you choose comfortable clothes that suit you. But winter is different, because the temperature in winter is low and there are certain requirements for heating, so we should choose the right clothes to exercise in winter.
Will winter exercise to lose weight clothes affect the whole weight loss effect? In fact, suitable clothes will play a multiplier role in losing weight in winter sports. Because in winter sports, proper clothes will make the body's heat constantly dissipate, and accelerate the consumption of body fat, so that fat can be quickly dumped out of your body. In addition, it can also accelerate the blood circulation in the body, make the metabolism in the body run at a high speed, and make the ultimate goal of slimming more obvious.
In addition, if the clothes you choose for winter exercise are too thin, it is easy for cold air to invade your body during exercise, which will not only make you lose weight, but also make you catch a cold and get sick, which will affect your health. When clothes are too heavy, they will take off their clothes because they are too hot during exercise, and they will catch a cold in the cold wind in winter. Therefore, if you want to lose weight through exercise in winter, you should first pay attention to choosing clothes that suit you.
2. It is best to keep the indoor temperature of indoor sports room at 20 degrees in winter.
In winter, in order to avoid being attacked by the cold wind outside, many MM usually prefer to do proper exercise through indoor exercise, thus helping to consume fat. But for the control of indoor temperature, it is also very important to lose weight in winter exercise. Never blindly adjust the indoor temperature, which will weaken the final weight loss effect. What is the best temperature for indoor exercise?
Experts pointed out that in winter, the most suitable indoor temperature for exercise to lose weight should be 20 degrees. At this temperature, MM will be able to fully stretch when doing exercise, so as to give full play to the body's metabolic function and let the excess fat be continuously consumed. In addition, the gym with a constant temperature of 20 degrees can make people feel very natural and relaxed, and MM will unconsciously extend the exercise time in this comfortable constant temperature, so that fat will be completely consumed during exercise, and MM will no longer have to worry about fat accumulation.
Ventilation in the gym is very important.
In order to keep the indoor temperature constant in winter, the ventilation is not very good in many cases. However, the main exercise of many MM in winter is aerobic exercise. If you can't ensure good ventilation, it will affect the metabolic function of the body and make the whole exercise lose weight. If it is serious, it will also lead to problems such as difficulty breathing.
In winter, the best fat-reducing exercise is aerobic exercise. The intensity of this kind of exercise is not very strong, and it can also exercise your overall body shape and help shape your body shape through rhythmic exercise. However, once the ventilation facilities are not good, the effectiveness of the whole exercise will be weakened because of insufficient oxygen supply for aerobic exercise. Therefore, when you exercise to lose weight in winter, you must pay attention to keep indoor ventilation at any time.
4. Warm-up exercises should be done before winter sports.
We were taught from the beginning that we must warm up before doing exercise to avoid spraining our bones and muscles. In fact, in the process of losing weight in winter, you should also make enough warm-up preparations before exercise before you can exercise. Because this can not only protect bones and muscles from sprains, but also accelerate the process of consuming calories, and it is easier to quickly consume body fat under the action of metabolism.