Do you also have the trouble of losing weight when you gained three pounds during the holiday? Don't worry, I'll share with you a few ways to lose weight quickly, to help you find your graceful figure and regain your self-confidence. Next, let's see if these quick weight loss methods are suitable for you!
Small coup to lose weight quickly 1 What exercise can you do to lose weight quickly?
1, running
Running is a very good way to exercise. You can run on the treadmill in the gym, in the wild or even in the sports ground. No matter where you run, it is best to keep running for more than 20 minutes at a time, because generally speaking, only after running for more than 20 minutes can the human body start burning fat and losing weight.
Step 2 jump rope
Skipping rope is also a very good way to lose weight. This sport requires little space. It only needs a relatively flat place and a rope. Even in the office, you can skip rope at rest. However, it should be noted that skipping rope needs to be kept for more than 10 minutes to burn fat, so the majority of beauty seekers need to keep jumping for more than ten minutes.
Step 3 ride a bike
Cycling is a very good aerobic exercise, which can exercise many parts of the body, such as thighs, calves and buttocks. However, it should be noted that cycling is fast and slow, and it is best to ride as fast as possible to remember the effect of burning fat.
Step 4 swim
Swimming is a good way to lose weight, and it is also a good way. Full-body exercise is very effective in improving heart and lung function, but many people can't swim very well, so they can use it to walk in the swimming pool instead, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake. Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. It can not only cultivate sentiment, temper swimming will, but also keep fit.
Three misunderstandings of exercise to lose weight
1, exercise when you are hungry
If it's low-intensity yoga or jogging, you can do it on an empty stomach. At this time, the content of glycogen in the body is relatively low. After exercise, it will stimulate the body to mobilize more fat to supply energy, and the effect of reducing fat is better than after meals. But don't exercise if you have obvious hunger. If it is more intense exercise, such as high-intensity aerobic interval, strength training and so on. It is not recommended to do it on an empty stomach. After a large amount of glycogen is consumed in the body, it is easy to cause hypoglycemia reactions, such as dizziness, fatigue and palpitation.
2. Don't eat after exercise
Not eating after exercise will not only enhance the slimming effect, but will damage the muscles. Because the body will lose a lot of water and electrolyte during exercise, and it will also consume a lot of liver sugar. If it is not replenished in time, sports injury and fatigue muscles can not be repaired in time, which will lead to muscle loss and injury over time.
3. Improper selection of sports events
Obese people exercise just like normal people exercise under heavy load. Therefore, we should pay attention when we start to take part in exercise. First of all, we should choose good sports. Generally speaking, the main goal of whole-body dynamic exercise (aerobic exercise) should be to exercise the physical strength and endurance of the whole body.
The benefits of exercise to lose weight
1, shaping the perfect figure
Exercise is the only way to keep healthy. Exercise, especially aerobic exercise, requires burning fat to provide energy. It consumes calories during exercise and has the function of reducing fat. In addition, some strength-based exercises can exercise people's muscles well, enhance their metabolic ability, increase their daily energy consumption, avoid the accumulation of heat to form fat, make muscles feel linear, and make people fit and sunny.
2, exercise bones, can increase.
Muscles, bones and joints make up the human body structure. Muscle tension during exercise will put pressure on bones. Such pressure promotes the growth of bones. During the development period, teenagers can increase their height by insisting on exercise and combining diet.
3. Lowering blood lipid can prevent and treat diabetes.
Glucose is the source of exercise energy. Consuming glucose through exercise can reduce blood sugar and prevent diabetes. Diabetes patients control their blood lipids through exercise, which is beneficial to treatment.
The way to lose weight quickly is 2 1, and the calorie intake is 100 calories, so it is possible to lose 4 kg in about 5 weeks.
2. Change the food structure and change the food structure accordingly. Replace high-fat foods with fruits, vegetables and grains.
3, eat liquid food, but pay attention to the choice of food to fully provide the nutrition you need.
4, walk to lose weight. At least 5 days a week, walk for 45 minutes every day, with a journey of about 5 kilometers (keep a certain speed).
5, outdoor exercise 3-5 times of outdoor exercise is a good way to consume body fat and improve vitality. But every time it is more than 20 minutes.
6, weightlifting, because weightlifting can increase muscles, the more developed muscles, the faster the human metabolism. In order to avoid injury, you'd better hire a coach.
7. Don't eat too many drinks.
8. The best way to lose weight: reduce the intake of fat and calories while exercising. This method can not only lose weight, but also enhance muscle strength and promote cardiovascular health.