Six super healthy weight loss methods that obese people must know. Almost no one wants to be a fat man, so most people will take action to lose weight, and a healthy way to lose weight is what we pursue. Next, I will show you six super healthy weight loss methods that obese people must know.
Six super healthy weight loss methods that obese people must know 1 six super healthy weight loss methods that obese people must know.
The way to lose weight healthily: lose weight thoroughly first, and then partial weight loss.
Some goods are advertised as being able to shake butterfly sleeve or the waist of a bucket, and they are claimed to make people sweat and burn fat by rapidly shaking or applying some absorbent. In fact, for truly obese people, fat will run around, so if only a single part is strengthened, fat in other places will still "fill the position" and it is not easy to see the effect; In addition, sweating excretes water.
The best way to burn fat is endurance and whole-body exercise, such as brisk walking and swimming. You must persist for at least fifteen minutes at a time to see the effect better.
Ways to lose weight healthily II. One and a half hours before and after exercise should not consume too many calories.
The purpose of exercise to lose weight is to consume the existing fat on the body. If you eat a lot before exercise, you may only consume the calories you just took unless you exercise for a long time. After exercise, the body's metabolic rate increases. Eating at this time will lead to the absorption of more calories, which will reduce the effect of calorie consumption. In order to greatly improve the efficiency of exercise to reduce fat, it is the most sensible way to use auxiliary slimming. The most classic Amywish, I believe everyone is familiar with it. Its newly launched S quick-acting suit series this year can not only promote exercise and reduce fat more efficiently, but also help digest accumulated food, improve the decline of body function and help develop lean physique. Therefore, it is very sought after by dieters after listing.
Three ways to lose weight healthily: moderate but balanced nutrition.
60% of the body's calories are consumed by the basal metabolic rate. Dietary restraint does not mean not eating a certain nutrient at all or eating only a certain nutrient. Because unbalanced or insufficient diet will reduce the basal metabolic rate of the body, the slower the metabolic rate of two people who are also breathing, the less calories they consume; Besides, if you are hungry, you will tend to absorb more when eating. Here is an example of a nutritious diet menu, which can be used as a reference or can be changed as long as it can ensure nutrition and avoid high calories. Breakfast: freshly squeezed orange juice, oatmeal, toast and green tea. Lunch: seafood or chicken, vegetable salad, rice. Dinner: Cantonese soup or Japanese miso soup, grilled fish, noodles or rice, fruit and green tea.
Ways to lose weight healthily. Eat enough 5 kinds of fruits and vegetables every day.
Fruits and vegetables play an important role in losing weight. Fruits and vegetables are indispensable during weight loss. Dietary fiber contained in fruits and vegetables can improve gastrointestinal function, promote gastrointestinal peristalsis, help eliminate waste and toxins and prevent constipation. In fact, if you want to lose weight better, you can insist on eating five different fruits and vegetables every day. Different fruits and vegetables have different weight loss effects, and the weight loss effects on different parts are also different, such as celery thin face, grapefruit thin back, apples and so on. If you can eat enough five kinds of fruits and vegetables every day, then you can effectively lose weight in several parts of your body at the same time.
Five ways to lose weight healthily: ensure adequate sleep.
Sleep is also important for healthy weight loss. Insufficient secretion of growth hormone in the body is one of the main causes of obesity, and sleep has a great relationship with endocrine. On the surface, when we sleep, our bodies are resting, but in fact, our bodies are constantly running. The time and quality of sleep will affect the hormone secretion of the body. Adequate and high-quality sleep can promote hormone secretion and metabolism, so that fat can be continuously decomposed and burned. In addition, the nutrients ingested in the body during the day continue to participate in the operation of the body during our sleep, helping to convert fat consumption into physical fitness. On the contrary, staying up late will affect the metabolism in the body and make fat accumulate.
Ways to lose weight healthily. Smile every day and keep a good mood.
Losing weight is very important, but it can't affect your mood. Being in a state of tension and depression for a long time will aggravate obesity, because this negative state will bring considerable stress to your body and mind. Once the stress exceeds your capacity, you will automatically find ways to release it, and these ways are often radical, such as overeating. If you want to change this situation, I recommend a simple but practical way to lose weight healthily, that is, smile at yourself. Smile can lose weight! According to related research, laughing happily for about 10 minutes every day can consume 50 kilocalories! In addition, smiling every day can also adjust mood and enhance self-confidence to a certain extent. Usually you can talk and laugh with your friends and act with your good friends, so it will be easier to lose weight!
Seeing this, everyone knows what methods can really lose weight healthily. Don't lose weight blindly. In addition to the six healthy weight loss methods I introduced above, there is another healthy weight loss method that is particularly important, that is, persistence, because only persistence can help everyone maintain the hard-won weight loss results, otherwise it is easy to gain weight again!
Six super healthy weight loss methods that obese people must know. 2 What are the methods of healthy weight loss and fitness?
First, let's go.
Fast walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits. Generally, the speed should be controlled at 100- 130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after dinner every day.
Second, jogging.
Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity.
You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, a 60-year-old person's heart rate during jogging should be 180-60= 120 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week. For patients with chronic diseases, it is advisable to choose a low-intensity and short-duration scheme, for middle-aged and elderly people and people with poor physique, it is advisable to choose a low-intensity and long-duration scheme, and for young people and people with good physique, it is advisable to choose a high-intensity and short-duration scheme.
Third, running and walking alternate.
There are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking, and gradually transition to jogging instead of walking with the enhancement of physical adaptability. Exercise time can last for 20-30 minutes, not less than 4 times a week. Suitable for beginners and the elderly and infirm.
Fourth, climb the stairs.
Climbing stairs is an intense aerobic exercise, and the exerciser must be healthy. Generally, walking, running, multi-stage jumping and jumping are adopted. Exercisers can choose their own exercise methods according to their physical condition and environmental conditions.
Beginners should start at a slow speed and last for 20 minutes, and gradually speed up or extend the duration with the improvement of physical fitness. When the physical strength can stand for 30-40 minutes, you can gradually transition to running, jumping or multi-level stair climbing.
Five, riding a bike
The exercise effect of cycling is no less than jogging and swimming. In order to achieve the purpose of fitness, exercisers must master the intensity of exercise: beginners generally push 60 times per minute; For exercisers with a certain foundation, the pedaling speed can be 75- 100 times per minute. Exercise time should not be less than 30 minutes each time and not less than 4 times a week.
Pay attention to healthy weight loss and fitness methods. For example, some fitness exercises mentioned above must be paid attention to. You can choose some brisk walking and some jogging. You can even climb stairs or even ride a bike to lose weight. As long as you choose an effective way to lose weight, you can try it, which is also very beneficial to fitness.