1, exercise to lose weight
Exercise to lose weight should be a planned, step-by-step exercise with certain procedural goals, including both bare-handed and equipped weight loss exercises. The combination of freehand weight loss exercise and equipment weight loss exercise can effectively lose weight, otherwise it can only lose weight simply.
Exercise to lose weight should also choose simple exercise that can be effectively adhered to. Don't underestimate simple exercise. As long as you are carefully prepared, you will lose weight very well. So we must insist on exercise to lose weight. It is impossible to lose weight on a whim.
We should have the belief that as long as you can persist in correct and serious exercise, you will have achieved an important step in the fastest, most effective and healthiest way to lose weight, and you don't need to rely on diet pills at all.
2, diet control to lose weight
One of the main directions to pay attention to in diet is to reduce the supply of body calories, so that the supply and demand of calories enter a negative balance state, and then the body can slowly get rid of fat. If you want to lose weight under the condition of negative calorie balance, you must learn to control the intake of staple food. Not dieting to lose weight, but gradually reducing the intake of staple food. In particular, we must refuse extremely sweet foods such as sweet potatoes, honey and fruit juice. It is best to eat less white rice, white flour and sugar.
Of course, in order to ensure the body's energy demand, we must appropriately increase the intake of protein. Like fish, seafood, chicken, rabbit meat, protein content is high, which can increase the consumption of calories. Of course, in order to avoid hunger in this process, you can try cooking with vegetable oil during weight loss. Unsaturated fatty acids can still lower serum cholesterol. Eating fatty foods properly can increase satiety. But don't indulge yourself to eat too much.
Step 3 lose weight backwards
There are two main ways to lose weight by walking backwards:
(1) Hands akimbo
Press your hands on both sides of your waist, thumb behind, four fingers in front, and walk backwards. This method is more suitable for the elderly or beginners because of its low upper limb exercise and slow speed.
(2) Cutting type of swing arm with moving shoulder
In the process of walking backwards, the shoulders and arms should shake properly, and the shoulders and arms should shake in coordination with each other. This action can exercise all joints of the whole body and can effectively lose weight.
4, stick to the wall to lose weight
Try to stick to the wall back to back, and stick your head, hips and feet to the wall as seamlessly as possible. Looking up, looking forward and standing on tiptoe for five minutes can effectively help you lose weight.
5, pedal air bike to lose weight
Lift your legs at 90 degrees to your upper body, and then air movement your feet to simulate riding a bicycle. It should be noted that the hind legs should be extended upward after finishing. In short, the less physical contact between the bed and the ground, the better. Stick to this action for five minutes, and you will find that the weight loss effect is not generally good.
Step 6 stretch your legs
(1) lunge leg press method
Feet lunge, hands akimbo, legs open as far as possible and press down, feeling the muscles at the back of thighs stretch and relax. Repeat this action several times.
(2) Kneeling leg press Method
First, straighten your left leg to the left and hook your toes; Bend your right leg, press your thigh down, keep your waist straight, and focus on the side where your leg is bent.
(3) Bend over to change legs
Left leg to the left, straight, toe hook; Bend your right leg, bend over and lift your hips. Today, stick your chest on your left leg and focus on the side of your bent leg.
7, daily small movements to lose weight
(1) Brush your teeth and wash your face to lose weight
When you wash your face and brush your teeth in the morning and evening, you might as well stand on tiptoe and let your heels move up and down. Attention should not be too wide to prevent you from falling.
(2) Call for losing weight
You can lose weight by making a phone call. You only need to hold the receiver in your hand when you are on the phone, and then hold it firmly after 10 seconds, so you can reduce arm fat.
(3) Reading to lose weight
If you are tired from reading or working, you might as well do some simple tricks to relieve fatigue and lose weight. For example, feet can rotate ankles, which can make ankles thinner and more beautiful.
In fact, as long as you stick to it, some small moves in daily life can be the fastest and most effective way to lose weight. The key is that you can keep exercising. Of course, if combined with scientific diet control, the weight loss effect will be faster and more effective.
8. Precautions for dieting and losing weight
In addition to using the above methods to effectively diet and lose weight, we should also pay attention to the following points:
1. Dieting to lose weight should be gradual, and you must not be hungry at once, which will not only make people fat, but also cause gastrointestinal diseases;
2. The diet should be low in salt, and sodium will leave water in the body, so that the fat in the body will lose the chance of losing with water;
3. Doing more aerobic exercise while dieting and losing weight will help to strengthen the slimming effect and make dieting and losing weight more healthy and effective.