First, the diet plan
Summer diet should be light, eat more fresh fruits and vegetables, because fruits and vegetables can reduce fat and increase complex carbohydrates.
You can choose your favorite vegetables according to your favorite food, but the practice is limited to boiled and cold dishes. Don't fry them!
Foods with high cellulose content and low calories: celery, cucumber, cabbage, spinach, cauliflower, tomato, etc.
Weight loss fruits: apples, lemons, bananas, pineapples, strawberries, kiwis, grapefruit, etc.
In addition, I often don't want to eat in summer, but when the sun goes down and the temperature drops, I want to grab the biscuit box and refrigerator. So if you want to lose weight, you can eat less and eat more meals at even intervals.
What should I do when my appetite attacks you?
Methods 1: Press the index finger on the acupoint in the human body, and press it 30 times quickly in 10 second. This method can make the stomach no longer feel hungry immediately. But if you don't want to attract attention, you'd better not do it in public.
Method 2: When you want to eat snacks, press the inside of your wrist with the front ends of your index finger and middle finger, and then slowly press it to the little finger along the lower part of your thumb.
Method 3: When you can't help but want to have a big meal, you might as well press the center point between the chest rib and the navel with the fingertips of your index finger and middle finger for 30 times in 10 second. This method can make the stomach feel full and effectively reduce hunger.
Method 4: When you are nervous or stressed, your appetite may increase greatly. At this point, the palms press each other from the bottom of the index finger to the elbow joint, which can eliminate tension and relieve stress.
What can't be eaten?
Never eat high-fat and high-calorie food. Common in daily life are: fried food, pickled food, biscuit chocolate food, soda cola food, barbecue food and so on.
Second, the exercise plan
Aerobic weight-loss exercises, ball games, jogging, swimming, yoga, rope skipping, etc. You can burn fat quickly, and you can also choose different exercise methods to lose weight according to your obese parts.
Statistics of calories consumed by weight loss exercise:
Swimming: Consume 175 calories every half hour. It is a coordinated movement of the whole body, and swimming is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.
Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.
Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.
Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.
How long does exercise take effect?
Everyone's physique is different, and the type of exercise they choose is also different. Of course, there is also a gap in weight loss. For example, running for 30 minutes every day takes about 15 days to see obvious results.
Precautions for summer sports:
1. Don't exercise for too long.
Under normal circumstances, an exercise time should not be too long to avoid heatstroke. Do not exercise for more than 30 minutes at a time. If you need to exercise for a long time, take a rest every 20 minutes or so and add appropriate amount of light salt water.
2. Don't exercise in strong sunlight.
In summer, the sun's ultraviolet rays are particularly strong, and human skin is exposed for a long time, which can cause 1~2 degree burns. In addition, ultraviolet rays can penetrate the skin and bones, radiate to the meninges and retina, and damage the brain and eyeballs. Therefore, summer exercise should be carried out in the morning and evening when the sun is weak, or in the shade.
Don't do high-intensity exercise in a small air-conditioned room.
When people are exercising, their body temperature rises, their metabolism speeds up, their pores open and their bodies sweat. If they are in an unventilated and cold air-conditioned environment, they are excited by cold and hot, and they are easy to get sick.
Don't drink plenty of water immediately after exercise.
Sweating a lot in summer, if you drink a lot of water immediately after exercise, it will increase the burden on the blood circulation system, digestive system and especially the heart. At the same time, drinking a lot of water will increase sweating and further loss of salt, which will cause convulsions, cramps and other symptoms.
Don't take a cold shower immediately after exercise.
After exercise, many people like to wash their faces, wash their hair and even take a bath with cold water. When exercising in summer, the skin capillaries expand a lot to help the body dissipate heat. At this time, sudden cold stimulation will suddenly close the open pores on the body surface, leading to dysfunction of internal organs and abnormal temperature regulation of the brain.
6. Don't eat a lot of cold drinks after exercise.
Physical exercise can make a lot of blood rush to muscles and body surface, while the digestive system is in a state of relative anemia. A large number of cold drinks not only reduce the temperature of the stomach, but also dilute the gastric juice, which can cause indigestion and acute gastritis.
7. Don't wear sportswear
Exercise in summer, sweat secretion is more, and clothes are almost all wet. Some young people are often lazy to change sweaty clothes because of their strong physique, which is easy to cause rheumatism or arthritis.
Third, how to combine exercise and diet
Exercise can consume fat, but how to consume fat without taking too much fat, so that diet and exercise can reach a balance, it is best to suggest:
1. Arrange three meals reasonably. Eating only high-fiber cereal and low-fat fresh milk for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, it's left to Chinese food. You can eat something light for dinner, and vegetables should be the majority. You can usually drink more natural herbal tea to detoxify and drain oil to prevent excessive fat intake.
2. Stand for half an hour after dinner. In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.