Don't forget the winter in the four seasons
Winter is the golden season to lose weight. Some obese people supplement blindly whether they need it or not in winter, resulting in overnutrition. If they don't exercise, they are bound to increase obesity.
Winter is indeed the thinnest season of the year. There are two main reasons: First, the temperature drops in winter, people's gastrointestinal blood supply increases, digestion and absorption functions are enhanced, appetite is good, and appetite naturally increases, so winter is the easiest season to get fat. If you can control your weight in these months, the risk of obesity will be greatly reduced; Secondly, experts have found that the best effect is to lose weight in winter, because people consume much more calories when exercising in a cold environment than in a warm environment.
In winter, the microcirculation of human body is weakened, metabolism slows down and resistance decreases. If the exercise is too intense, it will easily lead to physical collapse or a cold. At the same time, the ciliary activity of respiratory mucosa epithelium is weak in winter, and its bactericidal ability is poor. Strenuous exercise can easily lead to respiratory diseases, such as bronchitis. It is suggested to do some moderate exercise, such as jogging, cycling and swimming, which is the main way to burn fat in winter. Generally, after half an hour of exercise, the body begins to release energy for storing fat.
An hour in the morning is worth two in the evening.
The heat required for physical exercise in the morning is also provided by the oxidation of fat accumulated in the body. Obese people are caused by overweight and excessive accumulation of body fat, so we must seize the "prime time" in the morning to lose weight.
Get up 5 minutes early every day and keep practicing cobra pose's yoga moves. It only takes 5 minutes to have a charming waist. Lean back on the mattress and feel like stretching. Pay attention to the abdomen must be tightened. Every time your hands bend, you should cooperate with breathing. Exhale when exerting strength and inhale when recovering.
If you can do five morning walks in 1 week, you can finish the distance of 4500m each time. In addition to consuming 250-400 calories during exercise, plus the "added value" of 180-400 calories after exercise, 1 month can reduce 1.8 kg of fat, and 1 year can reduce 2 1 kg. In this 2 1 kg, what you lose is not water or muscle, but the fat you need to lose most!
Warm reminder: experts say that fasting exercise in the morning is unhealthy and blood sugar will be unstable. Be sure to pad your stomach. Of course, don't eat too much, which will also affect exercise. As for the frequency of exercise, the physical activity of healthy adults should be equivalent to walking 6000 steps a day, which is equivalent to walking about 40000 steps a week. If physical conditions permit, it is best to do 30 minutes of moderate-intensity exercise every day.
Before and after meals is a good opportunity.
Exercise 30 ~ 45 minutes before meals can reduce weight, because: appetite decreases and food intake decreases. During physical exercise, the motor center and sympathetic nerve of cerebral cortex are in a state of high excitement, while the food center is in a state of relative inhibition, and the secretion of digestive glands is inhibited.
I suggest that the first thing you do when you come home from work is to do some moderate exercise before eating, so as to adjust your appetite. If you are a bus driver, you can also get off at one or two stops in advance and walk home briskly to achieve the purpose of moderate exercise. Walking is the best exercise before meals. In order to avoid syncope caused by low blood sugar during pre-meal exercise, you must eat snacks at about 3: 30 every afternoon.
Exercise for 30 ~ 45 minutes after meals can reduce weight, because the digestion and absorption function is weakened. Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.
Often just after lunch, I need to borrow a job soon. In the case of insufficient lunch break, I can choose to climb stairs and walk slowly as a slimming exercise. In fact, my body metabolism is the best in the afternoon, but due to lack of time, weather and other factors, I will use the most convenient and feasible way to promote slimming exercise.
Exercise before going to bed can accelerate weight loss.
Why can exercise before going to bed produce good results? This is because the heat generated by exercise is burning, and it will not immediately return to the heat consumed when it is not exercising because of the end of exercise. Generally speaking, the calorie consumption after a few hours of exercise will be several to dozens of calories higher than that before exercise. Think about it, if you exercise for 30 minutes two hours after dinner and then take a shower and sleep, you will continue to lose weight even if you sleep. Wow! What a wonderful thing it is!
The body metabolic rate at night is the lowest in a day, but it is the most suitable time for exercise. After a busy day, it is the time when the body and mind are most relaxed and the temperature is most suitable for activities. Aerobic exercise can promote metabolism, but remember not to do strenuous exercise two to three hours before going to bed, which will affect sleep.