Losing weight is whole body fat, not a certain place. Only when the whole body fat is reduced can the face lose weight.
Do you run or walk 5 kilometers every day? It takes about 30 minutes to run 5 kilometers a day. At this time, I just started to lose fat, so I stopped. A shorter time can be extended to more than 60 minutes, and the weight loss effect will be better. If it's a 5-kilometer brisk walk, it will take about 50 minutes. In the same way, the proportion of fat consumed after walking for 30 minutes is high. Just walk for a while. Not much exercise. Not much heat is consumed. 50 minutes consumes about 200 to 300 calories. Jogging consumes about 600 to 900 calories. You should choose jogging to reduce fat.
Always self-disciplined, do not eat midnight snack, do not eat greasy, do not drink milk tea, do not eat big meals. Do this better than the average person. Only by self-discipline can you lose weight successfully. That is, you want a thin face.
You can also do face-lifting exercises. There are many online, you can find them yourself and do them yourself. Or run fast. It won't stop. Open and close your mouth. Strengthen facial muscle exercise. This is also helpful. You can also lose your double chin.
Keep running. Five times a week. More than 60 minutes at a time. Hold on for three months. I promise to make your plastic surgery successful.
Let me show you some photos. This one was taken last year.
This photo was taken on May 3rd, this year.
The most difficult part of exercise to lose weight may be the waist and face.
My own experience. A certain amount of exercise is sure to lose weight, but to lose weight to the waist and face, you must have a certain intensity, and of course you must cooperate with better eating habits.
I am 50 years old today, and running is my only hobby in my spare time. Basically, the frequency of running every other day is 8- 10 km at ordinary times, about 12 km at weekends, and occasionally a person runs a horse and a half in autumn. In the past, the average speed was above 5 minutes. After the high-intensity speed increase this summer, it is now within 5 points. I always run in the morning. I tried fun run several times in about two weeks, but I always felt that I couldn't play my best. All my strength is dripping with sweat and my clothes are all wet. At the beginning of running, the calf was obviously thin at first, and then the thigh and overall weight also decreased. But the little belly still didn't respond. After I can easily adapt to 3-5 kilometers, I started to speed up and felt my stomach shaking when running. Soon, my abdomen gradually flattened. Later, the pace was a little more than 5 minutes, about 5 times a week, and the weight was further reduced. My height 163 and my weight are at least 52kg. Obviously, my whole face has lost weight. Relatives and friends remind you that you are too thin, so pay attention to your health. Now I basically run every other day, eat a little more, and my weight is stable within 55 kg. Therefore, personal experience, to face-lifting, must be high-intensity. Among them, we should pay attention to scientific running methods to avoid injury. After running faster, the risk of injury is greatly increased. I suggest you know more about it.
Losing weight has always been a long-term career. For those who love beauty, having a delicate face is a minute's dream. In addition to good figure, face is also an important aspect of self-confidence, so why do some people get fat easily? Reasons for easily inducing face change: 1. Facial edema.
Edema is one of the most important factors that make your face look fat. If your diet likes to eat heavy and spicy food, your face will easily swell. Especially two days before menstruation, women are prone to edema, because estrogen secretion is strong, leading to lymphatic dysfunction, and it is difficult to eliminate water and toxins in the body. After blood vessels dilate, excess water stays on the face, making it easy to feel fat.
2. Fat increase This is the main cause of facial obesity. Once the human body is obese on that day, it is easy to get fat on the face, and the amount of exercise is also decreasing, so it is easy to have a baby face.
3. Some people with big bones are slim, but their faces look bigger. This is because of the bones, which creates the illusion that there is a lot of meat on their faces.
4. Muscular people habitually love to chew things, such as betel nuts and chewing gum, but after habitually maintaining this action, the masseter muscles of the face will be developed, and the chin will look very wide and become a big fat face.
When you are five kilometers a day, you are self-disciplined. You don't eat midnight snacks, greasy food, milk tea or big meals. How can I lose weight without losing face? Come with me and tell you! !
1. Eat a balanced diet. If you want to lose weight on your face, you must first reduce your heavy taste and calorie intake, especially fat, high-fat and fried foods. These foods are not good for your health. Eating less can also reduce the absorption of fat, and you can also eat more diuretic foods.
2. Do more facial massage. If you want your face to look thin, do more facial muscle exercises in front of the mirror and learn to read it out in front of the mirror. A.o.e.i.u, don't have too many exaggerated expressions. Mobilizing facial muscles as much as possible can effectively correct the face shape, make the chin smaller and sharpen.
3. Keep enough sleep. Nowadays, people love nightlife, but it is very important to keep enough sleep. Sleeping on time every day can promote metabolism in the body and give the skin a good rest. If you persist, your face will become smaller.
4. Many people may have heard of facial massage. Let's try it with me. Push the cheekbone fat upward and inward with both thumbs. Do it for a few seconds at a time and repeat it several times.
At first, it will hurt a little. As long as you insist on doing this facial massage after washing your face every day, you can play the role of face-lifting.
5. Stick to exercise, as mentioned above, stick to 5 kilometers every day to ensure a certain amount of exercise. Exercise to lose weight is all-round, which can not only lose weight, but also play the role of face-lifting. If your face is fat, you can thin your face through exercise.
Healthy weight loss-just choose girls to lose weight. Can running lose face?
As long as any aerobic exercise can reduce body fat, but face-lifting (thin belly, thin legs) depends on the following points.
Myth 1: Jogging consumes a lot of fat.
Jogging does consume fat, but it doesn't mean that "burning fat" is inefficient. If it is a stop-and-go run, the fat consumption is not obvious, but it is definitely effective in improving cardiopulmonary function. In order to burn fat efficiently, keep your heart rate near the highest effective heart rate during exercise.
Optimal heart rate = maximum heart rate x(70-85%)
Male maximum heart rate =205- age.
Female maximum heart rate =220- age.
Myth 2: Where is sports thinness?
Running can coordinate the muscles of the whole body, and it does have the effect of slimming and shaping, but the fat consumed by exercise is reduced all over the body, so it is impossible to consume only local fat.
In other words: even if you are running and face-lifting, it is consumed synchronously with the fat in your stomach and body. As long as thin belly is positive, he will have a thin face.
Myth 3: As long as you run, you can lose fat.
Consumption of intracellular ATP ATP 20 minutes before jogging means "consumption of sugar in the first 20 minutes". After 20 minutes of high-intensity heart rate exercise, you start to consume fat. In other words, jogging must take 30 minutes to achieve the effect of burning fat.
Myth 4: Eating at ordinary times, not eating meat, can reduce fat faster.
Because just like the calories we consume to "live", we consume sugar (ATP) first, and then fat. The biggest source of sugar in human body in China comes from the staple food starch. And sports need protein.
Therefore, if you want to lose weight, you have to "eat less and eat more vegetables and lean meat appropriately".
Any way to lose weight is calories (output >; Input)
Myth 5: Weigh yourself after running, and you can be lighter.
This is just the water you consume and the sweat you shed.
Note: Sometimes, people's faces look very wide. The first is the limitation of bones. The second is to eat too much and develop masseter muscles. The third one is old, and the face has become a Chinese face, which is irresistible. More massage and beauty can slow down.
Do 5 kilometers a day for seven years, keep it within a certain range, and you won't lose weight again. Only with diet can it be effective. And with the increase of age, basal metabolism decreases. If you keep your original eating habits, you will only gain a little weight even if you run.
If you lose weight, there is no local fat reduction. You can only lose fat all over the body and then train separately for a certain muscle, so that your body will be healthier.
It doesn't mean that we can lose anything we want. If you train one piece alone and don't exercise the rest, your muscles will be uneven and easily injured.
Let me tell you how I exercise. I haven't eaten pork for two years, and I lost 55 pounds in four months.
Tell you something about me. I was born in September1year. When I was the fattest 185 kg, my height 170cm. From July of 16 to July of1/2008, it took five months, and I lost 55kg, from a little fat man of185kg to a bicycle instructor of130kg with six-pack abs (17). At present, it is stable at 135 kg, and the body fat rate is about 1 1, 12. In order to avoid detours, let me tell you about my experience.
To lose weight is to let the body consume more calories than it takes in. For example, your body is a pool where you have to remove more water than you enter, so it will be reduced. To sum up, either increase the amount of exclusion or reduce the intake, these two methods.
The first method, if you want to simply lose weight, then you should reduce your diet at night, eat as much as you can, eat as little as possible, and don't eat if you don't eat, so you will feel hungry. In this case, you can also lose weight. Many people say it's especially refreshing to be full. Don't inflate your stomach. Just a bag of pure milk and a boiled egg after class at night.
The second method is exercise plus diet control. The first method has no shape after losing weight, and the second method will be better if you lose weight through diet and exercise. Diet control is particularly reasonable, don't stay up late, and keep exercising. In this way, your body will be healthier. Diet control doesn't mean dieting, but actually lets you excrete more things and try to reduce or keep your intake as much as possible. For example, we will reduce our diet. If you reduce your intake more, your body will give you a signal that you will have low blood sugar and so on. You should reduce your diet within a reasonable range, and the most important thing is to eat.
As for me, I go to the gym every Wednesday, five days later, six days later and rest 1 day.
Do 15 minutes of warm-up at first, and then add various group exercises such as cycling (only riding Laimei, not fancy riding), fighting practice and cx core training. And stretch and relax through yoga. It must be adjusted at any time during training. Our muscles have memories and need to be stimulated in different ways, so the effect will be better. I won't elaborate on this. Talk in private if necessary.
If you are overweight, reducing running, climbing stairs and playing basketball will do great harm to your knees.
After practicing, the muscles must be stretched and relaxed enough. On the one hand, we should trim the muscles, on the other hand, we should make the muscle lines look better and not become dead muscles.
Your body must have a good rest before you have enough energy to train. Don't believe that staying up late will make you thin. In addition, if you stay up late, you will not lose weight, but will make your body more swollen. Not thin, maybe a little thinner, and will definitely rebound later. Some people will eat more after staying up late and may get fat.
Practice three points and eat seven points. Diet must be controlled, or you will get thinner and thinner. Whether you gain muscle or lose fat, you need to control your diet.
Sesame sauce, pork (black meat), fried video, pickled food, ham, sausage, peanuts, melon seeds, high-starch vegetables, pasta, foods with high sugar content, cakes, snacks and other high-calorie foods. The more attractive the taste, the higher the calories. I'll tell you how to look at heat. When we go shopping in the supermarket, we will see how many kilojoules there are. About 4.2 kJ is equivalent to 1 calorie.
Low-calorie foods: corn, cucumber, tomato, apple, Sydney, pear, celery (crude fiber), chicken breast and fish (light meat and colorless meat), etc.
In the past, when I was exercising, I ate six meals a day, and every meal was 60% full. I won't list them here. There is too much content. I can talk to you for a few days if I want to communicate. There is a private chat you want to ask.
I'll tell you another health knowledge. We will get used to going to the toilet in the morning. Your excrement sticks to the toilet, indicating that your body has moisture and your spleen and stomach need conditioning.
For example, the amount of water we drink and how to match our diet are all based on science. If you are interested, we'll talk.
In fact, to lose weight depends on age, but after a certain age, metabolism can't keep up, and the effect of reducing fat and increasing muscle is definitely not so good. The most important thing is to improve your basal metabolism (basal metabolism means that you do nothing and your body naturally consumes it).
As people's physical function increases with age, basal metabolism will decrease, so why do we men eat as much as before when we are 30 years old, and why do we get fat?
How to improve basal metabolism? The general method is to keep enough sleep, control diet, stretch muscles, drink more water soaked in lemon slices, or green tea.
The most important thing is to stay healthy, which is our premise. Don't harm your health in order to lose weight. This is the original intention of our fitness. This is the difference between fitness and competitive sports. Everyone should know that all competitive athletes are injured sometimes, and our fitness is to exercise on the premise of good health, which is the essence.
The most important thing is: if you exercise, you know that if you suddenly lose a lot of weight, your meat will be particularly loose. My muscles are not slack. After only five months, the body fat rate dropped from 35 to 12, and all the muscle lines came out. I didn't take supplements such as protein powder, just complementary food. I prefer Eddie Peng Yuyan Yuyan's figure, depending on my personal preference.
If you want to lose fat better, your heart rate must be controlled, not the more you sweat, the better you lose fat. You need to control your heart rate at 80%, and 80% is your best data for reducing fat.
Personal point of view. Oh, just for reference. I studied nutrition and stretching, and now I am a cycling instructor. I have a little coup. Let's discuss it together if necessary. After getting married last year, my weight has been kept at around 135 kg, which is a relatively successful persistence.
The method of the subject is still appropriate and appropriate.
Five kilometers aerobic exercise generally takes about 30-40 minutes of aerobic exercise. Just can consume body fat.
However, judging the fat-reducing effect of aerobic exercise is not based on the mileage of running, but on the running time. It is generally recommended that 40-60 minutes is the best. This not only ensures the consumption of fat, but also does not consume muscles in our body.
The main exercise of reducing fat and slimming is aerobic exercise. The subject wants to face-lift, but you should know that there is no local slimming method, and thinness is also a whole body.
Subjects can maintain their current exercise state, but it is suggested that running should be calculated in time, and it will definitely have an effect after a period of time.
In addition, there are some face movements, such as chewing gum.
Eating is the increase of chewing times, which not only ensures digestion, but also is beneficial to gastrointestinal absorption and helps to lose weight.
It's right to keep eating. Give priority to with light, can eat some lean meat appropriately, in order to maintain the intake of protein, improve their basal metabolism.
If you have enough time, you can join strength training. The combination of aerobic exercise can make you lose weight more effectively, such as strength training such as squat and hard pull. Combined with the intake of protein in the previous diet, your muscle content will increase, your body's basic metabolism will improve, and you will consume more every day. With the cooperation of aerobic exercise, you will lose weight more effectively.
In fact, relatively speaking, face-lifting is the simplest part of the whole body, because in the early stage of slimming, face-lifting is the fastest and abdomen is the slowest. On the contrary, fat is also the fastest weight gain.
If the subjects want to simply face-lift, keep aerobic for 40-60 minutes, work and rest reasonably, maintain the current state in diet, and increase the frequency of chewing food and chewing gum, it is only a matter of time before they face-lift in time.
Running is known as the king of aerobic exercise and is the best way to lose weight. If you enter the gym, there are all kinds of equipment and items, but the treadmill can really make you lose weight quickly. Why do you say that? There are several reasons.
First, most fitness equipment is anaerobic exercise. Compared with aerobic exercise, anaerobic exercise has great intensity, but the time is relatively short, and the total amount of exercise is not comparable to aerobic exercise. For example, in weightlifting, the world champion can cite a weight as big as three times his own weight, but he can't lift such a large weight continuously, so he may reach the limit of strength for the third time, so the unit intensity of anaerobic exercise is great, but the total amount of exercise is not large, so the weight loss effect is limited.
Second, running is an aerobic exercise with full participation. When running, the internal organs of upper and lower limbs are participating in the exercise, including feet, legs, hips, wrists, arms, shoulders, nose, mouth, lungs and other organs. The participation of many parts and organs of the body leads to the continuous burning of heat. Aerobic exercise can be repeated for a long time and the amount of exercise is relatively large. If you weigh 140 kg, run 5 kilometers at a speed of 6, which is equivalent to your lower limbs.
Third, running can reduce appetite. People who often run will feel this way. Although running consumes a lot of calories, it can reduce appetite, which is wonderful. Facts have proved that the lazier people love to eat, the more likely they are to get fat. The reason may be that people who don't like sports tend to eat as a way to express their emotions, while people who like running can express their emotions through running.
It's hard to find a way to lose weight just by looking at your face. Someone once invented the so-called "face-lifting exercise", which is actually just a facial massage. The fundamental way to lose weight on the face is to lose weight all over the body. If the overall weight drops, the face will naturally be thinner. Friends who have seen a round face will collapse after losing weight.
Summary: Running is the best way to lose weight, which is simple and suitable for all ages. As long as you can stick to it, you can lose weight effectively, but the most difficult thing in the world is to stick to it, which is the main reason why many people fail to lose weight. . .
If you eat 5 kilometers a day, but you don't lose weight, it means that you have heat coming in = going out now, and your face won't lose weight! If you want to lose face, start with losing weight. When you lose weight, your natural face will also lose weight.
Let's talk about diet first. Do not eat midnight snack, greasy food, milk tea, big meal. You just have a good habit, and you don't know whether the calories in three meals exceed the standard or whether the collocation is scientific.
See if there is anything wrong with the diet. If there is no problem, let's start with exercise.
You can't say that you can lose weight by 5 kilometers a day. With the continuous decline of weight, it is necessary to adjust the exercise items, exercise frequency and exercise time in time.
If you lose less than 3% in two weeks, you need to adjust your exercise. For example, you can do anaerobic exercise for half an hour and run 5 kilometers after half an hour. After half an hour of general exercise, your body mainly gets energy by burning fat. Anaerobic exercise mainly consumes glycogen, while aerobic exercise such as running mainly consumes fat. Running is the most cost-effective time when the body burns the most fat.
You also need to reach the maximum oxidation strength of fat, which is the way to make fat burn faster.
Walking 5 kilometers a day is definitely different from running 5 kilometers a day. The maximum oxidation intensity of fat is generally 60%-70% of the maximum heart rate, and it will reach 80%-90% if people exercise regularly. For people with average exercise ability, the heart rate can reach 120- 140.
You can also burn fat for a longer time by extending the exercise time. If your previous exercise time was 40 minutes, then you can arrange 90 minutes of exercise two days a week. The amount of exercise determines the consumption of fat.
Exercise amount = exercise frequency * exercise time * exercise intensity, and see which variable can be added.
Keep insisting and adjusting, and you will be as thin as you want!
Nowadays, when many middle-aged people go to classmates' parties and friends' parties, it is inevitable to take some photos at hand and share them with friends. So one of the most "rigid" needs appeared: you must have a facelift before you can send it to a circle of friends.
P Figure Face-lifting is essentially fake, and the best way is of course to really face-lifting. But it's really hard to lose face, isn't it?
Actually, it's not hard to say it. If you can do the following three things, it is only a matter of time before you lose face.
First, enough exercise input enough exercise input, on the one hand, means that the frequency of exercise every week is enough, on the other hand, it means that the duration of each exercise is long enough. These two indicators also reflect an exerciser's efforts to lose weight through exercise.
The essence of face-lifting is to reduce fat. As long as you can persist in aerobic exercise, you can achieve your goal. The basic requirements are: take part in aerobic exercise 4 to 6 times a week, and each exercise lasts at least 30 minutes, preferably 40 to 60 minutes.
At first, you can start with your own exercise frequency and duration, such as 20 to 30 minutes three times a week. After the physical fitness level is improved, it will be gradually extended to 60 minutes or even 90 minutes.
Second, long enough exercise adheres to the theory that the decline of body fat rate will inevitably lead to the reduction of facial fat, thus achieving the purpose of face-lifting. Due to individual differences, some faces lose weight faster, and some people's body fat rate drops significantly, but their faces may not change much. As long as you can achieve obvious weight loss effect in the first three months, your face will usually be significantly thinner.
However, most people may only feel the rapid face wasting in the first two or three months. The adaptation of the body to exercise will lead to the arrival of the platform period, so the effect of reducing fat will gradually stagnate. A dieter must adjust and upgrade his exercise plan before he can start a new round of fat reduction. Then the body adapts again and the exercise plan is adjusted again. This cycle, the face can really slim down.
In order to maintain the ideal face-lifting effect, we should insist on regular exercise all year round. Once the exercise stops, the face will still gain weight. So, the so-called "long enough exercise":
Third, adequate diet control exercise is only one aspect of achieving a good face-lifting effect. Diet is the other side.
If you want to lose weight and lose face, you must control your diet while exercising. The better the diet control, the better the face-lifting effect.
What do you mean by "diet control in place"? There is no uniform standard. The basic requirement is that dieters who adopt a specific diet must strictly follow the requirements of this diet. For example:
If a low-calorie diet is adopted, it is necessary to estimate the calorie intake and control the total calorie value of a day below 1500 kcal, or at a lower level, so as to ensure a large calorie gap.
If you adopt a low-carbon diet, then you must strictly control your carbohydrate intake. Among them, the strict version or loose version of the low-carbon law has different requirements for carbohydrate intake.
No matter what kind of diet, it is helpful to lose weight and face-lifting. The key is whether the dieter seriously implements it.
In addition, diet meals also have a "shelf life". The effect of losing weight is good at first, and then the body will adapt and the effect will be attenuated. Therefore, the diet also needs to be adjusted or replaced. Don't think about it once and for all.
It's only a matter of time before you can achieve the above three "enough"! Classmates and friends get together to take pictures, and there is no need for face-lifting in P-pictures.
A basin of cold water! This amount of exercise is not enough to face-lift! ! ! Either seriously strengthen the amount of exercise, or learn face-lifting makeup, or go directly to medical beauty! ! !
The slowest weight loss effect is the abdomen, followed by the face. Only when the proportion drops to a certain extent, that is, the whole body is thin, the face naturally becomes thin.
My weight has been reduced from 120 kg to 96 kg. I lost a circle, and my face turned into a small V face, but I am ashamed to say that my waist is still fleshy. It's 5 kilometers a day here, but it's actually very vague. Is it running? Jogging? Or take a walk? If you lose weight, this amount of exercise is not enough!
If it is only face-lifting, it is recommended to do special face-lifting exercises and facial massage. Tell me about my experience.
First of all, about face-lifting
People have a fat face first. If the face is fat, even if the weight is light, it looks like the whole human flesh. I tried face-lifting exercise, one of which is stretching exercise, which can thin my chin.
Method: slowly look up at the ceiling, stick out your tongue for 5 seconds, and then slowly take it back. Shut up, slowly lower your head and return to normal head-up. Do three groups before going to bed. At the same time, combined with facial massage, the gold bar used can be Taobao. By the third month, the chin was obviously sharp.
Second, about exercise to lose weight.
At first, I was doing elliptical exercise. I choose elliptical exercise for two reasons: first, the intensity is relatively low and it is easy to persist; Second, it is knee-friendly and the joint burden is small.
Of course, you can also choose jogging, but 5 kilometers is definitely not enough. Even if you jog for 5 kilometers, the fat has just begun to burn. I keep it for 45-50 minutes at least five times a week, because I start burning fat about 30 minutes after exercise, so if I want to lose weight, I should keep doing aerobic exercise for at least 45 minutes.
Recently, HIIT high-intensity interval training, that is, aerobic and anaerobic mixed training, lasts for 20 minutes every day. You can do it at home, there is no equipment or venue.
The above figure directly illustrates the essence of hiit, which is to improve all-weather fat burning.
After HIIT, high-intensity training will lead to excessive oxygen consumption (EPOC), and this gap will be slowly replenished after training. At the same time, the body temperature, heart rate and blood lactic acid all need to consume extra calories to return to normal, and the body will burn fat at a high speed for 24 hours.
The key to slimming exercise is persistence. Don't be too strong at first, just keep it 4-5 times a week. Long-term persistence, not only the face will change, but also the figure will be more linear.
Third, control diet.
It is a good habit not to eat midnight snack, greasy food and milk tea. Controlling sugar intake can keep skin young, especially after women are over 25 years old. In addition to anti-aging, anti-sugar is also necessary!
Also, if it is easy to edema, it is necessary to edema with your heart. You can often drink tea and eat melon.
Drinking more water at ordinary times can promote metabolism and help the skin detoxify.
Moreover, we should pay attention to skin care, and keep the skin moist while slimming, so as to look thinner.