In summer, everyone wants to have a slim and healthy figure, because a fat figure will not only make their personal image worse, but many people will also lose weight through exercise. Here's how to lose weight by eliminating meat in summer.
Exercise methods to eliminate meat in summer 1 eat more fruits.
Eat two servings of fruit every day and bring some fruit to work.
Eating a fruit and drinking 100% fruit juice in the morning can supplement enough vitamin D and calcium. These two elements have a great effect on women's weight loss! Fruit is the best partner to lose weight. You should always remember to eat fruit.
Choose more whole wheat foods.
You should take whole wheat food as your breakthrough point to lose weight. There are many kinds of whole wheat foods, such as brown rice and oats. When buying pasta, remember not to choose refined flour, but look for 100% whole wheat. Whole wheat food does not contain so many extra calories because there are fewer processing procedures.
Do housework often:
1, ironing, cooking, arranging flowers, etc. You might as well open your legs and stand up straight, which is also a kind of exercise to realize your dream of slimming in 5 minutes.
2. When doing indoor cleaning, if you only have a broom, mop or vacuum cleaner in your hand, don't just move your arms. You should integrate your whole body into the movement, and let your ankles, hips and knees move together.
Home weight loss exercise: squatting against the wall
Equipment: two pillows.
Target efficacy area: quadriceps femoris
Feet shoulder-width apart, lean against the wall and take a big step away from the wall. Hold one pillow in your hands and put the other pillow on the ground below you. Your upper body slides down the wall until your knees bend 90 degrees, perpendicular to your ankles. Then support the pillow in your hand behind your shoulder, lean your back against the wall and stick your heel to the ground. The longer the control time, the better. When you feel that your back may not stick to the wall, your body slowly slides down the wall and sits on the pillow under you. To be more effective, you can increase control time or hold heavy objects.
Exercise weight loss methods to eliminate fat in summer 2 which exercises have the best weight loss effect in summer?
Weight loss exercise 1: swimming
Swimming can be described as a seasonal weight loss exercise in summer. The thermal conductivity of water is 26 times greater than that of air. At the same temperature, heat dissipation in water is more than 20 times faster than that in air, which effectively consumes human heat. Swimming in water 100 meters consumes 100 kcal of heat energy, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, due to the action of water waves, the skin is constantly rubbed against the human epidermis, so that the skin can be relaxed and rested, so the skin of people who often swim is smooth and soft. Here, please do a good job of sun protection for beauty lovers. Swimming indoors is easier to resist ultraviolet rays.
Weight loss exercise 2: mountain climbing
Go to the suburbs, where the temperature is at least two degrees lower or even higher, plus rich vegetation, fresh air and pleasant mood. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to eliminate fat is aerobic exercise. In summer, mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat.
Weight loss exercise 3: take a walk after dinner
Go for a walk in the nearby park. Under the high-temperature bath with heavy exhaust emissions in the city, there are water and trees in the park, which will bring a little coolness. Aside from impetuous mood, walking to lose weight in summer can be described as an excellent psychological weight loss package.
Principles of losing weight by exercise in summer
The first principle of exercise to lose weight: insist on aerobic exercise.
Because fat metabolism can only be carried out with the participation of oxygen, aerobic exercise is the best way to lose weight. There are three conditions for effective aerobic exercise: adequate oxygen participation; Most muscle groups in the whole body participate in sports; Keep it for 20 ~ 40 minutes. There are many forms of aerobic exercise, mainly brisk walking, jogging, swimming, mountain climbing, cycling, aerobics and so on.
The second principle of exercise to lose weight: achieve moderate exercise intensity.
Exercise prescription to control obesity must reach a moderate intensity, too small will have no effect, too large will also endanger health. The intensity of self-test exercise can be determined by pulse (heart rate). The pulse immediately after exercise is 170 beats/min minus age (for example, at the age of 60, the pulse is 1 10 beats/min), indicating that the exercise intensity is appropriate. If it is lower than this value, "the face does not change color and the heart does not jump", indicating that the amount of exercise is insufficient; If it exceeds this value, it means that the exercise intensity is too high.
The third principle of exercise to lose weight: consume at least 300 kilocalories each time.
This is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. The weight loss exercise should be gradual, and the calorie consumption can be gradually increased from 240 calories per day to 320 ~ 400 calories per day until 640 calories per day is appropriate.
Principle 4: Make exercise prescriptions for different people.
Exercise prescription is best formulated by a professional weight loss institution. Through treadmill, power bike and other equipment, measure the level of aerobic exercise ability, and make a weight loss plan according to the obtained data and the physique of obese people. In the exercise control process of obese people, it is also necessary to constantly adjust the exercise prescription, so that you can neither exercise without a prescription nor use the prescription at the end.
How to lose weight by eliminating meat in summer? What exercise do you do to lose weight in summer?
Swimming to lose weight.
Many people use this method to lose weight, which is really a good way to lose weight. Summer itself is hot, and exercise to lose weight is unbearable. Swimming in the water can both reduce temperature and lose weight, killing two birds with one stone. In addition, the body needs to burn more fat to maintain a constant body temperature, which also helps to lose weight. The best way to lose weight in summer is swimming.
In addition, the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that in air at the same temperature for 2 hours. Considering from this aspect, it is also the best exercise to lose weight!
Jogging to lose weight.
Not everyone likes swimming, jogging is also a hobby of some people, so jogging will have many choices. Jogging can make the whole body walk and do exercise, which has a good effect on health care. At the same time, it can also burn excess fat in the body, thus reducing the storage of fat in the body and achieving the effect of slimming.
Skipping rope to lose weight. For some women who like skipping rope, skipping rope can also be used to lose weight. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
You won't become particularly obese by two different methods of exercise to lose weight. When choosing sports, we should also do what we can. Don't overdo it. If you have time, you can usually go swimming and do some jogging. If you persist, maybe one day you will become more charming and elegant.