1, coffee slimming plan
If you are interested, you can use coffee to lose weight according to the following steps.
Smell: Let yourself fully relax in the aroma of coffee. According to research, the fragrance of coffee can make people feel calm, improve the sensitivity of five senses and enhance your will to lose weight.
Product: Then taste a cup of strong black coffee (without sugar or milk). Caffeine helps digestion and promotes fat burning. But you must not drink too much coffee, otherwise it will affect your health and sleep, because you don't want coffee to be a health killer after all.
Exercise: Have a cup of coffee and do some simple exercise. If you are in the office, you can sit in a chair and twist your waist, stretch your arms and kick your legs; If you are at home, you can drink and walk with your family for 40 minutes; The easiest way is to say goodbye to the elevator and take the stairs as much as possible whether you are shopping, going to work or going home.
Massage: Massage with boiled coffee grounds. This method can smooth and tighten the skin. In the parts that are easy to accumulate fat, such as the lower abdomen, thighs and waist, massage with coffee grounds in circles can achieve the effect of decomposing fat, and bath massage is more effective.
2. weight loss coffee Tips
Shallow roasting: the temperature of roasted coffee beans will affect the caffeine content. When the temperature exceeds 178 degrees Celsius, caffeine will completely dissolve. So if you want to lose weight, you should choose light roasted coffee.
Hot drink: After drinking hot coffee, I feel a little hot. By this time, caffeine is already promoting the body to consume calories. In contrast, iced coffee is not as effective as hot drinks.
Never add sugar: If you are not used to black coffee, you can add a little milk, but never add sugar.
3, running to lose weight guide
The first step is to give up the delusion of running a marathon.
Running needs to be gradual, which is not to belittle your enthusiasm, at least consider your fragile body. Many people like to barely run 5 kilometers or 10 kilometers from the beginning, and even refuse to stop when they are unwell. If you are a running white and want to finish the 5km race, you can try to start with a brisk walk, then alternate the 2km walk with the 3km run, and finally jog for 5km. This can make your body adapt to the intensity of exercise slowly and will not cause you sports injuries.
The second step, of course, still needs pressure.
When you run to the first five kilometers, you may fall into crazy joy and then think that this should be enough. Running five kilometers is enough to keep healthy. Of course, this is also good, but in fact, the fun of running lies in constantly exceeding your limits. You can try to shorten the unit time of five kilometers or try to increase the distance. Maybe you will feel very tired for a long time, but every time you break through the physical limit, the joy is unique! But I still want to remind you that you must respect your body and step by step.
The third step must be adhered to.
Compared with the lack of physical fitness, vomiting blood after two steps is the real challenge for white runners. Maybe you suddenly ran a long-distance race recently, or you wanted to catch up with the trend on a whim, so you bought enough equipment and started running. However, after two days, the novelty disappeared and everything about health was left behind. Although it is human nature, it is all wet! Running needs to be gradual. If we persist, the progress from 1 km to 10 km will be very fast. Once you give up running, you must start again next time you pick it up, and your previous efforts will be in vain.
The fourth step of running also needs to be learned.
You may think it is the most suitable and simplest exercise, and running is also an innate ability of human beings. There is nothing to learn, but it is all wet. The most basic thing is to warm up, because bluffing and running may make you cramp or strain your muscles. If you want to run healthier, the next warm-up action must be done carefully: first, write the word rice slowly with your head and reach your toes with your hands to prevent spinal and cervical injuries; Secondly, the left and right legs take turns lunging, and nothing is more important than fully warming up the legs. Finally, jump in place, shake your completely relaxed arm and activate your muscles. Make these preparations, and you can start.
Shoes are the most important investment.
It is no exaggeration to say that running is the most economical of all sports, because you don't have to buy a racket or a court, you just run anytime and anywhere. There are more and more running equipment now. What kind of sports tracking bracelet always makes you want to pay for some cool ones. Don't waste money. Buying a pair of shoes is the most important thing. Don't just put on your skateboard shoes or basketball shoes and go out for a run. Very unprofessional. You should choose a pair of running shoes or multifunctional training shoes. The special design can not only reduce the injury to your knees when running, but also reduce your fatigue and discomfort when running for a long time.
Running on an empty stomach is something that only fools do.
If you try to lose weight, you are likely to see stars with an empty stomach, but this is very stupid, because you are likely to give up halfway. First of all, it will cause hypoglycemia, you may faint on the way, and it will greatly increase the attack of cardiovascular disease. Secondly, this will not only improve your physical fitness, but also have a negative impact on your health. So, if you want to go straight to the gym after work, please make sure to eat something in the middle. For example, you can eat some digestible carbohydrates (a piece of white toast or a small packet of biscuits), but don't eat so-called oatmeal bars. Although they can quickly replenish energy, high-sugar nutrition is likely to make you run at night solely to digest it.
Don't run until you drink enough water.
Besides not being able to eat on an empty stomach, it is also necessary to drink enough water before running. Not drinking water is more dangerous, especially in summer. Don't wait until you feel thirsty to remember to drink water, because your body is already in a state of water shortage. And if your body is short of water, you may stop running early because your body doesn't allow you to overdraw. How much water is appropriate to drink? According to your own weight: add 10 kg of water 1 oz, and drink it one hour before running. In addition, if you run more than 5 kilometers, you need to replenish water halfway.
Running requires more than endurance.
Don't blindly pursue endurance and distance, running is actually a training for the overall quality of the body. You may need to do some muscle training, because it can improve your speed and endurance. The method of exercising muscles is very simple, and squats and leapfrog are simple and effective. In addition, you can try to do some turn-back running when you are free, or you can increase the flexibility of your body by the way, killing two birds with one stone.