The way to reduce fat, seeing that the hot summer is coming, clothes can't cover up the body fat, so a good figure can't have excess fat. The best way to reduce fat is aerobic exercise. So, here are some ways to lose fat.
Fat-reducing method 1 fat-reducing exercise 1: Lift the upper body.
Lift one-third of your body, stand still for 5 seconds, and then put it down. 20 times in each group, repeating 3 groups can effectively reduce abdominal fat.
Fat loss exercise 2: hip lift
Lie on the flat ground with your arms stretched out at your sides. Stick to your legs and keep your hips up to the sky. Keep your legs in place, don't bend your legs, it will be better to lift your hips in a static position. Do it 20 times in each group and repeat 3 groups.
Fat-reducing exercise 3: chair posture
Stand with your feet shoulder-width apart and your arms straight forward. Repeat breathing and bend your upper body 90 degrees forward. Put your hips back and sit down, just like sitting in a chair. Hold this position for 20 seconds, and then return to the starting position. Do three groups.
Fat loss campaign 4: Sit down and lie down.
Bend your knees and push the ground, and stick your calves to the outside of your thighs. Put your hands on the soles of your feet, slowly bend your upper body and lie back. After resting for 30 seconds, return to the starting position. Breathe repeatedly and do 3 groups repeatedly.
Fat loss exercise 5: lose weight on the inside of the arm
Zhang Kaicheng's arms are shoulder-width, holding the water bottle and holding it over his head. If you are too reluctant, your shoulders will feel sore, so pay attention. Bend your arms back to the starting position and exercise repeatedly. 20 times in each group, and 3 groups were repeated.
Fat loss exercise 6: lose weight on the outside of the arm
Just sit down with a chair or table and put your hands on the edge. It's important to squat down to your hips without touching the ground. Do squats repeatedly in this state. Bend your elbows slightly, squat, and stimulate your arms more. Do it 20 times in each group and repeat 3 groups.
Matters needing attention in aerobic exercise
First, exercise should choose moderate intensity exercise, that is, keep the heart rate at 60-70% of the highest heart rate during exercise (the highest heart rate =220- age). When the intensity is too high, the energy consumed is mainly sugar, and the ability of muscle to oxidize fat is low; The load is too small, and the body's calorie consumption is insufficient, which can't achieve the purpose of losing weight.
Two, moderate intensity exercise, exercise time should be long enough, generally not less than 30 minutes each time. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning.
Third, the storage and utilization of fat is a dynamic balance, so you should always take part in sports, not once and for all. Weight loss exercise should be carried out every day without interruption.
Fat reduction method 2 1, drink 8 glasses of water every day.
Every day, you are calling on your body to burn more calories and make yourself do as many actions as possible. At the same time, the body is constantly consuming water, so you need to keep the balance of body fluids, absorb and make good use of the water intake.
Drinking eight glasses of water a day (that is, almost two liters) can help you consume 100 calories a day. It doesn't sound like much, but 700 calories a week and 2800 calories a month. Moreover, sufficient water in the body helps to make our liver and kidneys healthier and reduce the possibility of getting angry due to lack of water.
2. Exercise is the "combustion improver" of fat.
Whether it is "burning fat" or "burning calories", these statements are just figurative metaphors that consume body energy. Energy in the body exists in many ways. Easier exercise can only convert sugar in the body into energy. Only when the exercise reaches a certain intensity can the body's fat be utilized.
It can be said that "exercise" is like a kind of "combustion improver" for fat burning. The longer the exercise lasts and the greater the intensity, the faster the fat will burn, and it seems that it can finally become steam evaporation to eliminate a body fat.
Indeed, walking for 30 minutes every day is an example of effective weight loss, suitable for anyone who wants to burn more calories. When you are exercising, the energy in your body must be consumed to meet your behavioral needs, so that you can continue to move your legs forward and keep your arms balanced. A long brisk walk can already make you feel slightly sweaty and tired.
When you are exhausted and stop exercising, your body will continue to burn calories, which will accelerate your metabolism within 24 hours. Therefore, one high-intensity exercise a day is basically enough for you to consume those calories and start using the accumulated fat.
Obviously, if you want to prolong the effect of burning calories, you need to stick to an exercise for a long time and keep the metabolic rate at a high level.
3. Drink green tea or black tea
Many people who have successfully lost weight like drinking tea. They just think that drinking tea can "scrape oil" and quickly excrete the ingested fatty substances. In fact, both green tea and black tea contain caffeine, which can help burn calories. Because it will give you a brief feeling of excitement, your body seems to be full of energy and is also improving your metabolic rate.
Other studies have shown that drinking tea with each meal can also interfere with the body's absorption of carbohydrates, thus reducing the overall calorie intake.
4. Eat less and eat more.
Eat less every meal and more than a few times a day. Maybe this will delay a little time, but it will promote your gastrointestinal peristalsis, fully decompose food and absorb nutrients. You know, it takes a lot of heat to start the decomposition function of the human body. Compared with those who only eat one or two meals a day, but are full every time, eating less and eating more meals is really much healthier and consumes more calories.
5. Don't miss breakfast.
Skipping breakfast and gaining weight are almost simultaneous. As long as you don't have a good breakfast, you will indulge your appetite at lunch and dinner and often eat more. Compared with breakfast, your total intake at the end of the day is definitely much higher. Among teenagers, children who skip breakfast usually have a high body mass index, which is easy to lead to obesity.
Step 6 eat low-fat dairy products
Sticking to eating low-fat dairy products will not help you burn more fat, but it will help you effectively resist the formation of fat. It allows you to get more calcium from your diet and absorb less fat. A study shows that eating foods rich in calcium, including low-fat dairy products, will reduce the accumulation of abdominal fat, which can be clearly seen in young people.
How can I lose weight?
Method 1: Let's go.
On the first day of spring, walking is a good choice. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
Tip: Prepare cold-proof clothes and comfortable shoes, do moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours, which can be completed in stages, and it takes at least 30 minutes to walk each time.
Dress tip: Let's go. I'm not very picky about dress requirements. Just wear a short-sleeved sports T-shirt or coat with good sweat absorption and perspiration function. It is recommended to wear sweatpants with Lycra at the bottom, which will make the limbs stretch freely without oppression. In addition, a pair of comfortable sports shoes, preferably with air cushion, can also help you relieve foot fatigue.
Method 2: Play golf.
The hitting action of golf requires the use of all muscles and joints, especially the waist, shoulders and arms, which is beneficial to exercise the flexibility of the body and correct bad posture. Golf is a good and gentle sport. Playing golf for 75 minutes consumes about 445 calories, which is equivalent to riding at the speed of 16 km per hour for 65 minutes. Playing golf requires great endurance. Walking outdoors for an hour or two can not only exercise the heart, but also not increase the burden on the heart.
Dress Tips: Golf is a gentleman's sport, of course, there are special requirements for clothing. Generally speaking, it is required to wear a sleeved shirt, and it is not allowed to wear too casual clothes such as T-shirts, suspenders, jeans, miniskirts and shorts. Pants are generally needed for the lower body, and cotton casual pants are the best choice. As for golf shoes, in order to protect the lawn, he can only wear special rubber nail sneakers on the court.
Method 3: Street football
Who says football must be played on the football field? Streets and squares can also be your green spaces. Don't complain that you don't have time to exercise, and don't complain that you have no conditions. Why don't you hurry up, make an appointment with 2 or 3 friends and run in the open space on the street! Street football does not need superb skills and fierce confrontation, and the body can be fully relaxed and exercised.
Tip: When playing football, first of all, we should pay attention to simple warm-up exercises, so that the body can be fully stretched and avoid strain and sprain during the exercise.
Dressing tips: It is recommended to wear a sports short-sleeved T-shirt with long-sleeved sports coat and comfortable and loose sports trousers. Professional football shoes are not necessary, but it is recommended to wear rubber nail sports shoes to prevent slipping during running and emergency stop.