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 aerobic exercise and 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 staying 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 30 minutes, and this metabolic rate can be maintained for a period of time 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, making the body more symmetrical.
Step 2 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.
3. 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.
How to make a diet weight loss plan
Rule 1: Eat more snacks.
I know, I know, it's a cliche. Leave me alone and let me explain slowly. Every time we eat, our metabolism will increase, which means that the energy consumed by the body will increase. If you divide three meals into six meals, you can improve the metabolic rate of the whole day without increasing calorie intake. It's really cost-effective!
Example:
Have breakfast at half past seven.
Snacks 10: 30
Lunch 13: 00
Snacks 16: 00
Changshen 19: 00
Snacks 2 1: 30 (depending on when the reader falls asleep, try to avoid eating 2 hours before going to bed)
Life in the city is very tense. Although the above examples are for reference only, you can also eat according to the above time if circumstances permit!
Principle 2: You can't skip breakfast.
If I can only eat one meal a day, I will choose breakfast! A day's work lies in the morning, which is also good for your health. After a night's sleep, the body uses 7788 nutrients, so we need to eat a rich breakfast to provide enough fuel for the body, improve metabolism and burn fat! Moreover, a rich breakfast can reduce the desire to eat in the future and help us eat less snacks in disguise, so we should eat breakfast!
Principle 3: Big breakfast, small lunch and small dinner.
Contrary to our traditional diet, the ratio of breakfast, lunch and dinner should be large, medium and small, because we usually consume less energy at night, so we don't need too much food. Moreover, when you are full and sleep, your stomach will easily get bigger! But I understand the importance of dinner to China people. Let's have a big meal twice a week. Snacks are delicious!
Principle 4: Eat vegetables at will.
Green vegetables are low in calories, rich in fiber and very full. Coupled with different vitamins and trace elements, green vegetables are the basis of the diet menu!
Rule 5: Eat more protein.
Every cell in our body needs protein to construct, and protein is everyone's muscle! High protein menu has many advantages, which can accelerate muscle recovery after exercise, reduce muscle loss and promote muscle growth! Because it takes longer to digest protein than carbohydrates, a high-protein diet is more resistant to hunger!
How many eggs should I bring? It is about converting the number of pounds of the body into grams, that is, 140 pounds of people need to take 140 grams of protein.
Bagged high-calcium skim milk: protein 8.26g.
An ordinary egg: protein 6.29 grams.
100g lean beef: protein 36g.
100g chicken breast: protein 33g.
Principle 6: Don't quit carbohydrates.
Foods rich in carbohydrates such as rice, noodles, fruits, beans and potatoes are very important, because carbohydrates are the main energy source of the body, and our brain, central nervous system and heart mainly rely on carbohydrates as energy. So at least one third of every meal should come from carbohydrates.
Principle 7: Less oil, less salt and less sugar.
This "three little" should be familiar to everyone. Whether eating out or cooking at home, try to keep it small.