Eight exercise methods to lose weight and keep fit 1, swimming to lose weight
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is an aerobic exercise, which consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by drinking in air at the same temperature for 2 hours. So it has a better slimming effect. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in half an hour, and this metabolic rate can be maintained for a while after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, and the body becomes more symmetrical.
2, jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
3, variable speed running to lose weight
This fast and slow running way is simple and casual, and there is no need to follow established rules. It combines running and jogging, and consumes sugar and fat. According to research, variable speed running is the most suitable exercise for losing weight.
This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
Step 4 jump rope to lose weight
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time. In view of the unique health care function of skipping rope for women, fitness experts specially designed one for female bodybuilders? Step by step plan for skipping rope? . You can jump in the same place at first 1 minute, jump for 3 minutes after 3 days, jump for1minute after 3 months, and perform it every day after half a year? Jumping in series? .
Step 5 climb stairs to lose weight
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
6. Do housework to lose weight
Washing clothes, buying food, cooking and sweeping the floor? These little chores are simple to say, but they are actually very tiring to do, but they have to be done, but when doing these little tricks, don't ignore their influence on the body muscles.
Doing housework is a good exercise to lose weight. Often rolling up your sleeves and doing housework can burn more calories. Although doing housework is a trivial matter, many a mickle makes a mickle. As long as you persevere, you can achieve a good slimming effect.
7. Dance to lose weight
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.
Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.
8. Yoga diet
Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat.
Diet conditioning and weight loss skills diet
1. People who consume 2000 calories a day can lose up to 500- 1000 calories during weight loss. The result is a week's weight loss of 0.5- 1 kg.
2. Replace high-fat meat (pig) with low-fat meat (chicken and fish), or replace some meat products with bean products. Stewing and steaming are often used in cooking, and frying and frying are less.
3, eat more fiber-rich foods, vegetables, fruits, because there is volume to feel full.
Diet to lose weight coup 1, drink water on an empty stomach
The cheapest diet to lose weight: drink spring water on an empty stomach
Drink water regularly when eating. Water can purify the waste water in the body, so it can relieve constipation and keep the skin moist.
Different from the water slimming method of drinking water instead of eating other foods, the water slimming method introduced this time is to drink 1-2 glasses of water before meals. In addition, in the process of eating, it is also a way to drink a mouthful of water every meal. In this way, because of drinking a lot of water, the appetite naturally begins to decrease, and the appetite is lost, and the eating habit can be quickly corrected.
When you lose weight, you mainly drink spring water. In addition, it doesn't matter whether it is barley tea or lemon tea as long as it meets your own water.
In the process of slimming, I feel that the spring water has a strange smell and I don't want to drink water. At this time, putting fruits such as lemon or strawberry in the spring water will make drinking water more interesting.
Be sure to eat staple food (rice or cake) and milk for breakfast, and take in a small amount of animal protein. The water slimming method is not to eat in the order of eating, eating vegetables and eating again as usual, but to eat one bite at a time and then take a sip of water.
2, chocolate slimming
The Greatest Diet to Lose Weight: Chocolate to Lose Weight
This is good news for people who like snacks very much. Usually when it comes to chocolate, it will be considered as a diet food that they never dreamed of.
Eat12 ordinary chocolate every day, in the morning, at noon and at night, and on an empty stomach before meals. If you feel full, start eating. In this way, the appetite decreases, and the natural appetite also decreases, thus achieving the effect of slimming.
It is common sense to eat chocolate as a snack and eat it after meals when the body absorbs less calories, but it is absolutely not advisable to adopt the chocolate slimming method. Be sure to eat when you feel hungry before meals.
3, weight loss recipes
Eat a light diet, less oil and salt, don't eat anything too greasy, and eat green products to decompose fat before meals. This combination has the best slimming effect. You don't eat midnight snack or stay up late every day. You should take vitamins, protein, etc. Eat a balanced diet and reduce the intake of fat and calories.
4, recipes
Soymilk and bananas lose weight skills Soymilk loses weight.
What is the principle of soybean weight loss? Among the plant proteins rich in soybeans, peptides can reduce serum cholesterol and accelerate the burning of fat. In addition, soybean lecithin is a catalyst for the production of beneficial cholesterol in the body. There are many kinds of soybean milk. Unregulated soybean milk is made of soybeans and water. Soymilk and soymilk sold in the market are all sweetened, called blended soymilk; Sesame, matcha and other flavors belong to soybean milk drinks; Another kind of soybean milk product is a health product.
Banana fitness