Ten benefits of losing weight, obesity is a problem for many people, and losing weight is a habit that many people adhere to, so losing weight also has a great impact on our health, and the effect of losing weight is also of great value to our health. Here are the top ten benefits of losing weight.

Ten Benefits of Losing Weight 1 Step 1: Turn your back.

Action points: Sit in the front of the sofa, put your knees together, and twist your upper body in the opposite direction, and do it three times after each time 10 second.

Stretching parts: left and right waist muscles.

Step 2: Side waist

Action points: lean on the handle of the sofa and stretch easily. Stop for 5- 10 seconds and then change sides, and do it three times in turn.

Stretching parts: left and right waist.

Step 3: lift your hips and contract.

Action points: Sit at the front of the sofa, hold the handle of the sofa with both hands, lift with your knees together, stop for 2 seconds and put it down 10 times.

Stretching parts: muscles of front abdomen and buttocks.

Step 4: Stretch your back.

Action points: put your hands on the back of the sofa, straighten your arms as far as possible, hold your chest out, rest every time 15 seconds, and repeat for 3 times.

Stretching position: back muscles

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Step 5: Behind your ass

Key points of action: bend your knees, lay your front legs flat, straighten your knees, lower your rear legs, lean forward, pull the sofa with your hands straight, hold the action for 10 second, and then repeat it three times.

Stretching position: the muscles behind the buttocks.

Step 6: Big legs

Action points: 1 Put one foot straight and flat on the sofa, put the other foot bent on the ground, and lean towards the straight foot. After each side moves 10 second, repeat for 3 times.

Stretching position: the muscles behind the thigh.

thigh

Key points of action: keep one foot straight and the other knee bent, keep the action for 10 second, and then repeat it three times by changing sides.

Stretching position: anterior thigh muscle.

Thigh and hip

Action points: Sit your hips in front of the sofa, straighten your knees, stick your body and abdomen on your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities.

Stretching parts: muscles behind legs and buttocks.

Ten benefits of losing weight

Gain energy

After losing weight, you will gain more energy and improve the efficiency of oxygen inhalation. You will find that when climbing stairs or catching a bus, you won't be panting as before.

Memory may improve.

A study of 20 13 in Sweden shows that the brain will become more active after losing weight, so it needs less storage space to accommodate new memory and recall resources. Previous studies have confirmed that obese people generally have poor memory.

The risk of cancer will be reduced.

Smoking, sunlight and radiation can all cause cancer, and obesity can also cause cancer, because obesity can lead to inflammation and cause cell changes. When you lose weight, the risk of inflammation will be reduced.

The sports meeting became interesting.

When you are overweight, exercise may cause joint pain. Once you start to lose weight, exercise is no longer a chore, but it will become more interesting, energetic and passionate. If you lose weight to a certain extent, your body will be lighter.

Relieve arthritis symptoms

Although losing weight may lead to bone loss, extra weight will damage your joints, so losing weight can help you relieve the symptoms of arthritis.

Wages may be raised.

Studies show that obese people earn less than normal-weight workers, especially women. In fact, the average income of obese employees is about 2.5% lower than that of thin employees. Losing a healthy weight may also bring you more job opportunities.

The dosage can be reduced

Maintaining a healthy weight can prevent diabetes and heart disease. If obesity is accompanied by these diseases, you can control and reduce the dosage after losing weight. After losing weight, you can also reduce the use of antihypertensive drugs and cholesterol-lowering drugs and control the use of chronic asthma drugs.

Sleep quality will get better.

Finnish researchers report that moderate weight loss can significantly improve sleep apnea symptoms. Losing weight usually means reducing physical stress and improving breathing. Good sleep helps the body burn fat, so good sleep means you can keep weight more easily.

Increase the chances of pregnancy

Studies have found that obesity is one of the causes of female infertility and polycystic ovary syndrome. Young women are more likely to get pregnant when they are no longer obese. Losing weight also helps to ensure that women have a healthy uterus and a healthy baby, because the healthy weight of mothers has sent various health signals to their children.

Eyes are healthier

Losing weight can really protect your eyesight. 20 13 The research results of the University of Georgia show that obesity may affect the nutritional status of retina.

Ten Benefits of Losing Weight 2 The Best Time to Lose Weight by Running

The best time for running is 9 am to 10 and 4 pm to 6 pm, but the most important thing is to run at a time that suits you. MM who likes running in the morning can choose to go to work before the company, but be careful not to run on an empty stomach. You can eat some food to pad your stomach first. People who prefer to run at night can choose to go home. If they are full before running, it is best to choose 30 minutes after dinner.

Benefits of women's running to lose weight

Running belongs to aerobic exercise. Running to lose weight is to exercise under aerobic metabolism, so as to consume excess fat in the body and lose weight. Some research data show that when the consumption of physical activity reaches 239 kcal per day or 13 13 ~ 1673 kcal per week, you can lose weight and fat if you don't add meals after exercise.

Compared with other forms of exercise, moderate and low intensity aerobic exercise can consume fat to the greatest extent.

Running skills: stand on tiptoe.

Most injuries during running are caused by toes falling down during running. Try to raise your toes and touch the ground with your arch in the middle. Try to move your heels back and up under your hips. This will make the posture automatically adjust correctly, so that when the foot touches the ground, it will touch the ground with the arched part.

Don't go too far.

Feet should fall under the hips, not in front of the body. One of the ways to avoid taking too big a step: speed up the pace. Running at a faster speed will make you raise and lower your feet at a faster speed, and it is difficult to take a big step. The frequency of feet landing should be about 170 to 180 times per minute. .

Let the trunk get full exercise.

Keep your abdominal muscles contracted when running with your feet up. Keep your head as far away from the coccyx as possible, so that you can tighten your muscles as much as possible and train your core torso when running. There is another way to choose: when running, focus on raising your feet, just like a rope pulling your hips forward.

Relax your fist.

Keep your hands slightly bent, but don't clench your fists. Fist-clenching will cause forearm tension and affect the normal movement of shoulders. In addition, don't clasp your fingers and slide in the air. This may cause the arm to move in a circle instead of moving back and forth.

Keep your shoulders down and stretch back.

When you feel tired, you tend to shrug your shoulders. Keep your shoulders down and stretch back to keep your chest out, thus avoiding this situation. In addition, like a pendulum, the arm should be driven to move from the shoulder, so as to keep the elbow joint bending angle stable.

Find the right angle

Keep your elbows at right angles (bend 90 degrees) and pull them near your body. Don't let your elbows open. Doing so will make the arm movement more efficient.

Look ahead.

Hold your head high and keep your eyes on the horizon, so that you can keep your legs straight when running.

Matters needing attention in running to lose weight

1, warm up before running to lose weight. The best way is to walk for 5 ~ 10 minutes to fully stretch the muscles of the thighs and calves.

2, 2 hours before and after eating is suitable for weight loss running. If you are used to running on an empty stomach, you can eat some high-carbohydrate foods such as whole wheat bread and cereals from half an hour to 1 hour, but don't be too full.

3. 2 hours before running, you need to add a lot of water to avoid dehydration. You can also add a small amount of water when running.

When you finish running, you should slow down gradually. Don't sit down until your heart rate returns to normal.

5. Add a little sugar after running. Eating after 2 hours is the best way to lose weight.