1, the best way for fat people to lose weight
First, drink plenty of water on an empty stomach.
Don't underestimate drinking water, it is very helpful to lose weight. In daily life, drinking a glass of water on an empty stomach in the morning and before lunch and dinner can moisten the stomach, wash away excess toxins in the body, promote metabolism and effectively increase satiety. It is the simplest way to lose weight and detoxify.
Second, take a walk for 20 minutes before meals.
A study pointed out that proper exercise before meals can reduce appetite. If you don't have enough time to walk, you can take a few deep breaths or stretch before meals. People who want to lose weight can do some cardio-pulmonary activities, such as running, indoor walking machine or cycling, or strengthen muscle stretching.
Third, you can also stovepipe when washing in the morning and evening.
Brushing your teeth every morning is a good time to lose weight. Don't stand still when you brush your teeth. Try to stand on tiptoe 15 seconds and then slowly put it down. Better repeat it three times. In addition, if you brush your teeth for a long time, you will find that your teeth will become whiter and whiter.
Fourth, do aerobic exercise.
MM who wants to lose weight must do more aerobic exercise, which will help reduce subcutaneous fat, reduce the volume of subcutaneous fat and promote digestion and circulation. Such as skipping rope, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
2. How to prevent from getting fat again?
First, control calorie intake:
The daily intake of food calories should be controlled within the standard range. Most people need calories every day: standard weight × 34 calories per kilogram of body weight. If your standard weight is 60 kg, then the calories you need every day are 60×34=2040 calories. Female standard weight (kg) = height (cm)-110; Male standard weight (kg) = height (cm)- 105. Detailed formula for calculating the standard weight of personnel
Second, control the required protein, carbohydrates and salt.
Protein, carbohydrate should be controlled at 130 ~ 2 10g, salt should be controlled at 3 ~ 5g per day, and eat less animal fat, sweets, beer, etc. Don't take calories mainly at night, don't eat before going to bed, don't sleep immediately after meals, and walk slowly for about 200 steps after meals.
Third, insist on taking part in some physical labor or physical exercise.
Fourth, take a bath frequently and dry it after taking a shower.
3, 5 kinds of sports that are most suitable for summer
Top 1。 go for a walk
Walking is the best aerobic exercise in summer, regardless of age, time and venue. As long as you take a step, you will be integrated into the fitness army. During the exercise, walk fast or slowly, and the speed is freely controlled.
Top2。 swim
If you are afraid of heat, you won't feel hot when swimming! More importantly, you can gracefully do 360-degree full-body exercise, including your hands, feet, waist and abdomen, which is also very good for your internal organs, such as your heart, brain, lungs and liver. It also has a good promoting effect on shaping.
Top3。 physio ball
Fitness ball is also a sport with little exercise, which is not limited by the venue and climate. It can exercise the muscle groups of chest, abdomen, back, buttocks and legs, which play an important role in maintaining body balance, improving body posture and preventing sports injuries. Cervical spondylosis and periarthritis of shoulder ... can be cured without taking medicine.
Top4。 badminton
Badminton can be played indoors or outdoors, and the running range of badminton is relatively large. Through a series of catching and swinging movements, the whole body muscles are driven to move. Of course, Ye Wanjun sometimes plays table tennis.
Top5。 yoga
How to show meat in summer? Practice yoga! Although yoga is a suitable exercise all year round, it can not only lose weight, but also make the fat in the loose belly and waist firmer and help you shape a more attractive body curve.