1, a great way to lose weight quickly
Law 1: insist on aerobic exercise for more than 30 minutes every day.
Ensure more than 30 minutes of aerobic exercise every day, which can be jogging, brisk walking, dancing, swimming, mountain climbing and so on. But it must be continuous exercise, and the amount of activity can reach the level of fever and mild asthma. The specific time is not limited, morning, afternoon and evening are fine, just stick to it.
Aerobic exercise is recommended 1. Ride a bike.
Cycling is suitable for aerobic training.
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Aerobic exercise is recommended. 2. Run or go fast.
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Recommend aerobic exercise three. rope skipping
Skipping rope is easy to learn, and you can lose weight.
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.
Law 2: Don't sit or lie down for half an hour at lunch and dinner.
Never sit or lie down for half an hour after lunch and dinner. You should do some mild housework, such as washing pots and dishes, cleaning, washing clothes, cleaning the house and walking back and forth. If you plan to watch TV, you must stand and watch it, and at the same time do gymnastics movements such as turning your waist, lifting your legs, stepping and expanding your chest. Put your mobile phone away from the sofa and make a phone call while standing.
Law 3: Try to walk.
Don't take the bus within three stops, try to walk, don't drive to work, stop farther and try to walk faster, which is about 10 minutes, 1 km.
Considering that most modern women are engaged in sitting-oriented work, the work pressure is high and the momentum of physical activity is too small, it is necessary to emphasize increasing the amount of physical activity, but try to integrate sports into life to avoid taking up too much time and being difficult to persist. Exercise can not only increase muscle tightness, reduce fat ratio and improve body lines, but also relax and be cheerful, which is very beneficial to women's physical and mental health. In addition, adhering to moderate exercise is also the best way to prevent rebound.
The three laws of exercise to lose weight introduced above are what we must pay attention to when losing weight. No matter which exercise method we choose, we should pay attention to safety and effectiveness. In addition, we can also control our diet at the same time and achieve our goal with both hands.
2, diet breakfast recipes recommended
1. Soybean milk powder
Ingredients: soybean milk+bread/cake, eggs.
Practice: In fact, it is very simple to make your own soy milk. Buy a soybean milk machine, soak soybean milk the night before, and put soybeans into the soybean milk machine in the morning. It only takes 15 minutes, and a bowl of hot soybean milk will do. In addition to soybeans, you can also add black beans and red beans, which are both nutritious and beautiful.
Tip: This kind of breakfast is the most characteristic of China. There are many benefits for women to drink soybean milk, which can prevent gynecological diseases. Soybean milk is a kind of plant protein, which is rich in carbohydrates and food in protein.
2. Corn flour
Ingredients: 2 tbsp corn flour, 1 tbsp milk, 1 tbsp cereal.
Practice: Just rinse the ingredients with boiling water. If you don't feel full enough, you can cook a fresh corn the night before, heat it in the microwave the next morning and eat it with corn soup.
Tips: Corn contains a lot of dietary fiber, which is a good health care product in coarse grains and is conducive to promoting human digestion. Corn is a staple food for slimming, which is rich in nutrition and contains glycogen that is not easily absorbed by the human body, which is very beneficial to losing weight.
3. Fruit and vegetable meal
Ingredients: vegetable juice, fried egg sandwich.
Practice: fry eggs in a non-stick pan (without cooking oil), take two pieces of whole wheat bread, add ham, lettuce and skim salad dressing according to personal taste, and adjust the juice with seasonal fruits.
Tip: Fresh orange carrot juice, melon apple juice, pure kiwi fruit juice and pure cucumber juice are all good choices, which will help to excrete toxins from the body and enhance metabolism.
4. Milk meal
Ingredients: milk, soda crackers.
Practice: The milk bought in the supermarket can be directly drunk cold and heated conveniently. Fresh milk needs to be boiled for five minutes to ensure that bacteria are killed. The correct order of eating breakfast is to eat soda cookies first, then drink milk, not to drink milk on an empty stomach.
Tip: It is best to choose skim milk, which is low in calories.