1, precautions for weight loss in autumn
1. Pay attention to hydration during exercise.
Compared with the hot summer, it is cool in autumn, and the amount of sweating during exercise is reduced. But autumn is dry, the skin loses more water, and the exercise itself perspires, so it is necessary to replenish water in autumn. Drink about 500 ml of boiled water 2 hours before exercise to improve the body's heat regulation ability, give the kidneys enough time to metabolize, and adjust the body fluid balance and osmotic pressure to the best state. Appropriate amount of water should also be added during exercise to prevent dehydration. It is not advisable to drink water immediately after exercise. It usually takes 5~ 15 minutes to drink water. Don't drink too much water at once, but drink slowly.
2. Do warm-up exercises.
When the temperature is low in autumn, people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, joint range of motion decrease and ligament extension decrease, which increases the risk of injury in autumn sports. Therefore, warm-up exercise must be done before exercise, so that the muscles can enter the state of exercise before starting to exercise.
3. Don't exercise too hard.
Because the range of joint motion is reduced and the flexibility is weakened in autumn, it is recommended not to do too much strenuous exercise in autumn. Anaerobic exercise and some high-intensity strength training are easy to cause physical discomfort. It is suggested that endurance aerobic exercise should be the main exercise in autumn, the frequency of strength training should not be too high, and the intensity should be medium and low.
adequate sleep
As the saying goes, "spring is sleepy and autumn is lacking", the climate in autumn is pleasant and the sunshine time is shortened. Taking advantage of this good opportunity to ensure adequate sleep as much as possible can not only restore physical strength, but also increase the secretion of "leptin", improve basal metabolism and make weight loss twice the result with half the effort.
5. Do more outdoor sports
In autumn, the weather is cool and the air is good. Compared with indoor sports, outdoor sports are more interesting. Such as mountain climbing, cycling, running, etc. These outdoor aerobic exercises can not only help you lose fat, but also relax your mood and improve your work efficiency.
6. Morning exercises should not be on an empty stomach.
Exercise consumes energy, but when you wake up in the morning, your body doesn't store much energy, which can't meet the heat consumption of exercise. If you don't eat in time, exercise on an empty stomach, and exercise for a long time, it will cause insufficient storage of liver glycogen, a large amount of blood sugar consumption, leading to hypoglycemia, and may cause dizziness, palpitation, black eyes and other symptoms.
7. Control diet after exercise
Exercise consumes energy and makes people feel hungry after exercise. At this time, if you can't control yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.
2. What can I do to thin belly?
Always keep your abdomen closed.
Whether you are on the bus, walking, sitting, etc., keep your abdomen closed. Remind yourself to keep your abdomen closed, which can help you increase the burning of waist and abdomen fat, is a good way to reduce waist and abdomen fat, and is also the fastest way to thin your waist.
Stand for half an hour after dinner.
Sedentary after a meal can easily lead to an increase in waist and abdomen fat, which is also an important reason for the bulging belly. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and the trouble of makeup afterwards.
Trans fatty acids are the enemy of thin waist.
Studies have shown that trans fatty acids bring 30% more fat to the stomach than ordinary fatty acids. So trans fatty acids will also directly add 30% unnecessary abdominal fat to your waistline. And some fried junk food is an important representative of trans fatty acids, and it is also a snack that many MM usually leave.
Arrange three meals reasonably
It is best to choose low-fat yogurt, cereal, eggs and other healthy diet foods for breakfast, which not only helps to eliminate excessive fat intake, but also reduces fat, and is the best choice for rapid weight loss! As for meat and seafood, it's left to Chinese food. You can eat something light for dinner, and vegetables should be the majority.
relieve stress
You know, too much stress can cause abdominal swelling. Because stress will increase the secretion of cortisone, cortisone is a stress hormone, which can guide fat to migrate to the waist and abdomen of the body and is the chief culprit of waist and abdomen obesity. In addition, excessive stress is also an important cause of overeating. Walking, listening to music and taking deep breaths are all good ways to relieve stress.
Drink more diuretic drinks.
If you want to reduce the fat on your stomach, it is very effective to drink more diuretic drinks. Boiled water, lemonade, etc. are all very helpful to detoxify and are one of the best choices to help you reduce the fat accumulation on your stomach.