Ways for 30-year-old men to lose weight
First, scientific weight loss tips
1, soak natural plants to eliminate fat, take more baths or foot baths at least three times a week to promote blood circulation and strengthen metabolism.
2. Never go on a diet at will, or adopt improper methods to lose weight. Do you like it? Apple therapy? 、? Seven days of fasting? .
Drink plenty of warm water and drinks, and never drink extremely cold drinks. Otherwise, the success rate of weight loss will be greatly reduced.
4, eat a little spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and improving metabolic function.
5, do not eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate.
Second, the use of warm water to lose weight
1, drinking warm water can raise body temperature, increase the body's basal metabolic rate and help fat burning.
2. Warm water with zero temperature will produce satiety and stay away from overeating.
3, warm water can warm the stomach and activate the small intestine, improve physical fitness, and become an easy-to-lose beauty.
4. Warm water can beautify muscles and completely improve dry and sensitive skin.
5, enhance immunity, inhibit active enzymes in the body, keep blood clear and anti-aging.
Third, diet to lose weight.
1, scientific diet
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs.
This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
2. Control staple food and limit sweets to lose weight.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
3. Eat more and lose weight.
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
Fourth, dietary fiber to lose weight.
Dietary fiber can reduce weight: fiber can hinder the absorption of food, and it can absorb water and expand in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.
Five, moderate drinking water
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
Men's skills of losing weight
First, running.
Running is the most convenient aerobic exercise. Aerobic exercise can fully burn grape grains in the body and convert them into new energy consumption. Insist on running and diet control, not only can you lose weight successfully, but also it is not easy to rebound. And running doesn't cost a penny, and you can lose weight healthily in only one venue. Running can also clear the heart, lose weight and release the brain, and the whole person will feel very comfortable.
Second, on the way to and from work every day, walk as far as you can.
Walking posture is very important, chest out, abdomen in, hip in, never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.
Thirdly, we should change our eating habits.
Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.
Fourth, the type of chair.
Effect: Stretching shoulders and chest can strengthen the strength of gastrocnemius, spine and ankle.
Action essentials: stand naturally, with big toes facing each other, legs together, inhale, arms straight up, palms facing each other, neck straight and shoulders sinking. When exhaling, don't let your knees exceed your toes. It's like sitting in a chair Every time you inhale, the spine is stretched upward, and every time you exhale, the squat is deepened until the thighs are almost parallel to the ground. The coccyx is miniaturized to the ground to relax the waist and continuously contract the muscles at the core, and keep squatting for 30 seconds.
Five, sit-ups
When doing sit-ups, you must remember never to practice sit-ups on the soft bed. You should use a yoga mat to really exercise your abdominal muscles effectively. The greater the knee flexion, the more difficult the sit-ups. So beginners can bend their knees 90 degrees and do 3-4 groups of sit-ups training, each group 15-20 times.
Sixth, massage to lose weight
Massage is the most direct and effective way to lose weight. By stimulating important acupoints distributed in the body, it can promote blood and lymphatic circulation, expel toxins, eliminate obesity and regulate hormone secretion. Massage is the most direct and effective way to shape. Many people have a good understanding of the effect of massage on slimming, but this method also needs persistence to be effective.
The specific method is to smear Mosuo slimming cream on the body, gently rub it with both hands, and massage the fat parts slowly and evenly from bottom to top until the skin is hot, promoting blood and lymphatic circulation, and reappearing the white and smooth skin.
Seven, abdominal exercise
Abdominal chakras can often be seen in the fitness room, and the key parts of exercise are the neck and arms.
Practice: sit on the abdominal wheel and grasp the armrest position with both hands. The abdominal muscles contract forward and repeat 12 to 16 times. Try using abdominal muscles instead of arm muscles.
Essential slimming methods for otaku
1. Hold the chair back with both hands, stand with your feet slightly apart on the ground, straighten your back and look straight ahead, inhale and stand on tiptoe with your feet, then bend your legs and bend your knees to breathe for about 20 times, then return to the correct position, and repeat for about 10 times.
2. In the initial state, then put your feet together, stand on tiptoe, then inhale and bend your knees, and your thighs and calves are perpendicular to each other. The action lasts for about 20 breaths, then slowly lift the hips and stop at the slightly bent knees, and repeat about 10 times.
3. At the beginning of the body, hold the chair on the turntable, inhale, lift the left hand and left foot forward and backward respectively until the left arm and left leg are parallel to the ground, and the right foot supports the body, keeping breathing for about 65,438+00 times, and then extend the left hand and left foot upward. Repeat this action on the other side.
4. Hold the chair back sideways, extend your left hand upward, move your left foot forward, then move to the right at the same time, then move your left hand forward and move your left foot backward until your upper body is parallel to the ground and your right foot supports your body. The action lasts about 20 breaths, and then repeat it.
5. Hold the chair back with your right hand, with your left foot evenly forward, your right foot bent backward, and your left hand raised to the side. Inhale, land your right foot, lift your left foot close to your knees, and then lift your left hand upward, and keep breathing for about 10 breaths. Then switch to the other side and repeat the action just now.
6. Hold the chair back with your right hand, hold the dumbbell with your left hand, bend your left knee, straighten your right foot backwards, lean forward, lay your back flat, inhale, lift your left hand and right foot to the rear, keep breathing for about 10 times, and repeat the action on the other side.
7. Heel and toe outward, put your feet together on the ground, grab the dumbbell with both hands, bend your elbows close to your head, inhale, stand on tiptoe with your feet, straighten your hands up, keep breathing for about 10 times, and repeat 10 times.
8. Keep your feet shoulder-width apart, bend your knees, and your thighs and calves are vertical. Hold the dumbbell with both hands, hold it horizontally in the palm of your hand in advance, inhale, open your two directions to both sides, and keep the movement at about 10 breaths. Then raise your hands above your head and keep your movements around 10 breaths. Then complete the whole set of actions.
9. Lie on your back, bend your knees with your legs together, inhale, lift your hands forward and pull your upper body until the upper body is completely lifted, and then bend your arms in front of your body. This action lasts about 10 breaths and is repeated 10 times.
10, sitting on the abdomen and lifting legs is mainly to exercise the abdomen. Put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen, and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
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