1, suitable for weight loss exercise in autumn.
1, jump rope
Skipping rope is a kind of weight loss exercise that is not limited by place and space. It can be done with only one rope and a small clearing. This kind of weight-loss exercise belongs to aerobic exercise, which can increase breathing frequency and heart rate in just a few minutes, speed up weight loss and exercise the coordination and sensitivity of the body, but it must be adhered to.
Step 2 swim
Swimming is a whole-body weight-loss exercise, which can consume more calories, is more effective than land exercise, and can also improve cardiopulmonary function, but we must pay attention to safety. Those who can't swim must find a professional teacher to guide them.
Step 3 run
Running is the simplest and most effective weight loss exercise among many weight loss exercises. This weight-loss exercise is also very simple and anyone can do it. Just put on your sneakers and sportswear and you can start. It is best to lose weight for about 30 minutes at a time. It is best to do it outdoors, with plenty of oxygen, and pay attention to warm-up before running, and remember to replenish water after exercise.
Step 4 climb the mountain
Mountaineering belongs to aerobic exercise, which can increase protein in blood, enhance immunity and help toxins in the body excrete in time. Promote metabolism and accelerate fat consumption, so mountaineering has a unique role in slimming and shaping.
As a reminder, when starting mountaineering, don't increase the amount of exercise immediately, but step by step, and then gradually increase the intensity according to a certain breathing frequency to avoid sudden changes in breathing frequency during exercise. Warm-up exercises should be carried out at the waist, knees and ankles, and the exercise cannot be repeated.
Step 5 ride a bike
Riding a bike seems simple, but in fact it is to lose fat and exercise muscles. When pedaling, you can exercise the quadriceps femoris on the thigh surface and gluteus maximus on the hip, and the force transmitted by the pedal can exercise the triceps surae. Holding the handle with both hands can exercise the back muscles, as well as the upper wrist triceps and upper body muscles of both hands.
It is not recommended to ride a heavy-duty bicycle (carrying a backpack). The exercise of cycling is mainly lasting. If you ride a bicycle with a heavy load, you are likely to hurt your back and lumbar spine. Wear professional sports gloves when exercising. First, it can prevent slipping. Second, it can protect your hands from being scratched when you fall. No matter what kind of bike you ride, if you want to lose weight, you need to replenish water every 5- 10 minutes.
What should we pay attention to in autumn exercise to lose weight?
1, when the humidity in the air decreases in autumn, it is easy to cause symptoms such as dry throat, insufficient body fluid, chapped lips, nosebleed and dry stool. In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.
2. If you exercise a lot and sweat too much, you can add a small amount of salt to boiling water to maintain the acid-base balance in your body. If possible, you can drink some sports drinks containing electrolytes to prevent muscle spasms.
3, such as long-distance running, but also drink the right amount of sugar boiled water to prevent adverse physiological reactions such as hypoglycemia, dizziness, sweating and limb fatigue.
4. You can't drink a lot of water before or after exercise. Drinking too much before exercise will easily increase the burden on the stomach, and the buzzing in the stomach will also affect exercise. Drinking a lot after exercise will take away a lot of electrolytes, and some of them will flow out of the body, which is not good for the body. It is best to drink a small amount of water several times during exercise, for example, exercise for 20 minutes and drink 150 to 200 ml.
5. When going out for exercise, you should wear a loose and comfortable coat, and then take off your coat after warm-up or exercise for a period of time, so as to avoid excessive temperature difference between indoor and outdoor and catch a cold.
6. If you sweat a lot after exercise, put on your coat first on the way back, then take off your sweaty clothes when you get indoors, dry your body and put on dry clothes.
7. If you are not fully prepared before exercise, it will cause joint ligament strain and muscle strain. It will seriously affect your daily life, and exercise will also become a kind of injury. Therefore, no matter how old you are, you should be prepared for activities before exercise.
8, the amount of exercise should not be too large, do not sweat, in case of excessive sweating caused by the loss of yang.
2. What to eat to lose weight is effective
1, beans
Beans are foods rich in protein and a little fat, and also contain fiber and trace elements. Some meat can be replaced by beans, and after one week, a lot of saturated fat has been eliminated. Beans include red beans, soybeans, mung beans, kidney beans, chickpeas, Lima beans and so on.
2. Green vegetables
Eating vegetables can not only increase satiety and reduce food intake, but also help promote gastrointestinal peristalsis and excrete toxins from the body because vegetables are rich in vitamins and cellulose. It should be noted that it is best to eat boiled vegetables and don't put too much oil when cooking.
3. Dairy products
Dairy products, such as skim or skim milk, yogurt, cheese, etc. , rich in calcium, can help burn excess fat in the body. Drinking dairy products can also increase satiety and avoid eating more food calories.
4, oatmeal
Oatmeal contains soluble fiber, which can not only increase satiety, but also promote gastrointestinal peristalsis and help remove garbage and toxins from the body. Moreover, oatmeal can maintain blood sugar level and stabilize insulin level better than other foods, and ensure that there will be no desire to eat other foods in the next few hours.
5, tomato diet
The tomato diet is to drink a cup of tomato juice of about 300ml before breakfast, lunch and dinner every day, and eat until eight points are full. You can see the weight loss effect after two weeks, and you can lose about 10 kg after two months.
6, pear diet
Drink a glass of salty warm water first in the morning, then eat a pear with skin and a boiled egg. Eat a normal lunch until you are seven points full. Dinner is mainly vegetarian dishes and pears, followed by a bowl of vegetable soup. Pear has diuretic effect, and the effect of eliminating edema is very good. Stick to it for a month and you will see that you have lost 7- 10 kg.
7, bitter gourd diet
Bitter gourd diet is to ensure that you eat three bitter melons every day. Bitter gourd is best washed before eating raw, or squeezed into juice or boiled. Bitter gourd itself has low calories, plus 0.4% bitter gourd can inhibit fat absorption, plus bitter gourd contains high-energy albumin with high biological activity, which only acts on the small intestine, an important part of human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, and the intake of fat and polysaccharide is reduced by 40%-60%.
8. Drink water to lose weight
Drinking a cup of warm water after getting up in the morning can accelerate the peristalsis of the stomach and help to expel garbage and toxins from the body. Drinking a glass of water before eating can relieve hunger, enhance satiety and reduce appetite.
9. Tips
If you want to lose weight by dieting, you cannot do without the help of exercise. You need to do aerobic exercise for about half an hour every day, such as jogging, swimming, brisk walking, skipping rope and yoga, to help burn calories and fat.