Among all kinds of slimming methods, the safest and most effective slimming method is exercise; Among all kinds of sports, the most ideal slimming exercise is swimming.
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.
In addition, swimming makes the body get full exercise. 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.
When swimming, the buoyancy, resistance and pressure of water is an excellent massage for human body, and it can also beautify the skin. The resistance of people moving in water is 12 times greater than that on land. When your hands and feet move in the water, you will definitely feel strong resistance, so the muscles of your back, chest, abdomen, buttocks and legs can be well exercised during swimming. The well-defined muscles of swimmers are the best proof.
In order to get good exercise effect, planned exercise is needed: beginners can swim continuously for 3 minutes, and then rest 1 minute; Swim twice, 3 minutes each time. If you don't have much strength when doing it, you can enter the second stage: swim at a constant speed for 5 minutes without interruption, rest for 2 minutes, and do 3 groups at a time.
In addition, swimming consumes a lot of physical strength, so it is best to give your body a recovery time every 1 day 1 time. When swimming, people's metabolism is very fast, which can consume 36 kilojoules of calories per minute, 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 many people see this problem, the first thing that comes to mind is to keep your mouth shut and open your legs. There is some truth in this statement. Rational nutrition and strengthening physical exercise. You'd better practice yoga if you want to stay healthy. If you want to lose weight, go long-distance running. If you want to build powerful muscles, go to the gym.
Snacks and more exercise.
You must have heard the saying, "Can you sit or lie, can you stand or sit? Shut up and spread your legs!" "
What I'm going to introduce to you today is the non-exercise calorie consumption (NEAT), which refers to all "activity consumption" except for your special exercise.
Let's recall: why many people were thin when they were students, and they became fat after work, or even gained a lot. Although it is inevitable that "the physical education teacher is sick" will happen during the student period, we have a ten-minute break every day, do radio exercises during a big break, and play games with our classmates after school. These are really great. Eating 200-300 calories a day is not a problem, and you can consume almost one kilogram of fat a month.
In contrast, many office workers sit for hours every day, and when they get home, they either lie down directly or sit and watch a drama and have some snacks. Have you found any problems with this comparison?
According to statistics, if NEAT is used properly, it can help you lose 0.5-0.8 kg of fat every week. Because of its slow reduction, there is no need to worry about rebound.
Seeing that someone here may be eager to start, in fact, the advantages and disadvantages of NEAT lie in its flexibility.
For example:
Stand and watch TV
Try not to use the washing machine, and choose to wash clothes by hand.
Raise flowers and fish
Walk the cat and the dog.
Try not to drive on weekends.
If you need to take the subway or bus after work, get off one or two stops in advance and walk home.
Set yourself a certain number of steps every day, for example, the number of WeChat steps is not less than 6000.
Carry a bag with two bottles of water in it when walking.
Sedentary people set an alarm clock for themselves and get up for 5 minutes every 40-60 minutes.
There are still many ways. You can think of a neat method that suits you, use the fragmentation time, and accumulate consumption. You will lose weight inadvertently.
Hello, I'm Peng Xiaoyan, and I'm glad to answer your question.
I once went from 180 kg to 140 kg. First of all, we need to know what the concept of slimming is, that is, to remove the accumulated fat in the body and the fat in the internal organs. Nowadays, many people on the Internet mistake slimming for a scale. In fact, it just discharges water from the body and does not achieve the real slimming effect.
Secondly, it takes three steps to know how to really lose weight.
First of all, we should start with diet control. This control does not mean that we don't eat, because not eating is effective for a short time, but it can't achieve the effect at all, as long as the normal diet rebounds. Daily needs high-protein white meat: beef, chicken breast, fish, shrimp and so on. Low-fat food, low-carbohydrate staple food, rice instead of coarse grains, control intake, eat enough vegetables every day to balance the nutrition of the day. Remember to eat less oil and salt and abstain from sugar.
Second, the so-called seven points depend on eating and three points depend on practicing, so practicing means at least five times a day or a week. Remember to warm up before doing some aerobic exercise (running, boarding a boat, riding a bike, etc.). ), which can effectively prevent injuries in sports. Aerobic exercise must be maintained for more than 30 minutes to achieve slimming effect. If you need to lose weight and have better lines, you can do some local anaerobic exercise before aerobic exercise, according to your own choice.
Thirdly, our sleep is also very important, because a lot of scientific evidence proves that when people rest enough, for example, 8 hours, then their muscles are fully rested, which is conducive to improving the metabolism of our new city. When they sleep enough, they can consume a lot of body fat, so maintaining a normal routine is conducive to slimming down.
Finally, because losing weight takes a lot of energy and time, you must consider whether you are ready to lose weight before losing weight, so as not to give up halfway. Don't put too much pressure on yourself during slimming. Give yourself a short-term goal and let your heart taste the sweetness and you can continue to stick to it.
I hope you can lose weight successfully, and today's sharing is over. I hope it helps you. Thank you. Goodbye!
I have successfully lost weight twice! ! The first time was when I was thirty years old, when I was teaching students at school! ! I eat and drink every day, so I gained forty pounds. Later, after five months, I ate one or two rice at noon every day, ate apples for dinner, and played football with my classmates for more than an hour in the afternoon, and finally lost 30 pounds. The second time was after the physical examination in 2020 1 1 month! Weight reached 186 kg, blood sugar, blood lipid and uric acid seriously exceeded the standard! ! The doctor said it was close to the early stage of diabetes. After reflection, I decided to lose weight by ketogenic diet! Up to now, the weight has been basically controlled at 140 kg. All indicators are back to normal. It's great to wear all kinds of clothes you want. ...
If you want to be healthy, please lose weight …
More and more studies show that yoga can bring healthy weight in different ways. Let's look at some specific methods.
Yoga and mindfulness
The spirit of yoga is to develop mindfulness, which can improve your consciousness on many levels. It can make you more aware of how different foods affect your mind, body and spirit. A study on 20 16 shows that people who cultivate mindfulness by practicing yoga can better resist unhealthy food and comfortable diet. They may also be in harmony with their bodies and resist these foods effectively.
Besides, yoga is especially effective for those who try to lose weight in other ways. A meta-study of 20 17 reported that mindfulness training has positive short-term benefits in impulsive or overeating and participating in physical exercise. Losing weight has no direct effect on weight, but it is considered that losing weight is related to longer mindfulness training time. Further research is needed to extend these findings.
Generally, you sleep on an empty stomach when practicing yoga, so you will find yourself making healthy eating choices before doing yoga. After the yoga class, you will prefer fresh and unprocessed food. You can also learn to chew every bite of food more thoroughly and chew slowly, which can reduce your food intake.
Yoga and better sleep
Practicing yoga helps to improve the quality of sleep. You will find that it is easier to fall into deep sleep if you insist on practicing yoga. Ideally, you should sleep for six to nine hours every night.
Good sleep is usually associated with losing weight. A study of 20 18 found that people who limit their sleep five times a week lose less fat than those who follow the normal sleep style. Both groups limited their calorie intake, which indicated that lack of sleep had adverse effects on body composition, including fat loss. Yoga rest is a way to lie down and relax. Practice can help you sleep deeper and enhance mindfulness. You can also set intentions during yoga practice, which will help you set weight loss goals.
Yoga and burning calories
Although yoga is not traditionally regarded as an aerobic exercise, some types of yoga are more athletic than others. Active and intense yoga can help you burn the most calories. This may help prevent weight gain. Eight yoga, yoga and strength yoga are examples of more types of body yoga. High-temperature yoga studios usually offer Vinyasa and intensive yoga. These types of yoga make you exercise almost constantly, which helps you burn calories.
Practicing yoga can also help you strengthen muscle tension and improve metabolism. Although restorative yoga is not a special kind of body yoga, it still helps to lose weight. A study found that restorative yoga can effectively help overweight women lose weight, including abdominal fat.
How often should you do yoga to lose weight?
Practice yoga as much as possible to lose weight. You can do more active and intense exercise, at least three to five times a week, for at least one hour each time. On other days, practice is balanced by relaxing and gentle classes. Hatha, Yin yoga and restorative yoga classes are all good choices.
If you are a beginner, please start slowly and practice step by step. This can increase your strength and flexibility and prevent injury. If you don't have time for full-time courses on some days, please practice for at least 20 minutes by yourself. Give yourself a whole day off every week.
Combine yoga practice with activities such as walking, cycling or swimming to enhance cardiovascular function. As a part of daily activities, avoid weighing directly after yoga class, especially in Bikram yoga class, because this may cause you to lose water during weight loss. Instead, weigh yourself at the same time every day.
Practice at home
If you don't have time to do complete exercises, you can do some yoga postures at home.
1, Japanese worship
At least do 10 Japanese worship. You can increase your strength by keeping a certain posture for a long time or speeding up your pace.
When standing, raise your arms and inhale.
Exhale when your swan dives and bends forward.
Jump, stride or return your feet to the flat position.
Hold this position for at least five breaths.
Put your knees down and get on the floor.
Stretch your legs, turn your feet to the mat, and put your hands under your shoulders.
Inhale, half-way, half-way, or full-way up to cobra pose posture.
Exhale and lower your waist, and then push it up into the "down dog pose".
Hold this position for at least five breaths.
Exhale when you jump, step or walk to the top of the mat, and stand where you bend forward.
Then inhale and raise your arms.
Exhale to lower the posture of leaning back.
2. Ship type
This posture can make your whole body, especially your core, active and help reduce stress.
Sit on the floor with your legs together and stretch forward.
Bend your knees and leave your feet off the ground, so that your thighs are at a certain angle to the ground and your calves are parallel to the ground.
Extend your arm forward so that it is parallel to the floor.
If possible, straighten your legs while keeping your torso up.
Hold this position for 30 seconds.
Repeat at least five times.
3. Flat type
Start with your heels up and your feet back.
Keep your body straight. You may want to check your body in the mirror.
Exercise your core, arms and leg muscles.
Stay here for at least a minute.
Let me tell you how I lost 20 pounds in two weeks and haven't regained it. I'll experience it myself. Let me share it with you.
Well, it is absolutely necessary to control your diet. 1 In that week, cucumbers and eggs were definitely staple foods. Eat a cucumber in the morning, a cucumber in the afternoon and a cucumber in the evening. I persisted in this method for a week, and my weight dropped from 70 kg to 65 kg. I used to be a big fish. Think about it. Eating like this every day is monotonous and boring. The point is that I was full before, and I didn't have enough at all. It's really hard. 1 week, I survived. I don't need to do too much strenuous exercise. I just need to take time out for a walk every day.
Why do you have to say cucumber? Because cucumber contains malonic acid, which can inhibit the conversion of sugar into fat, and protein of eggs. Of course, if cholesterol is high, you don't need egg yolk, so you won't be without nutrition.
A friend asked about the practice of egg cucumber. In fact, eggs can be steamed on water for 10 minutes. Cucumber is eaten raw and I peel it.
You will enter the second week of diet. The diet in the second week is better than 1 week. Besides cucumbers, you can eat some miscellaneous grains, corn and apples slowly. The meal time is between Chinese food and dinner. Between breakfast and lunch. One thing to remember, don't drink soup. Do your best. Let's leave now.
Well, the hard two weeks have passed. Can I overeat? The answer is no.
In the usual diet, you must eat less oil and salt and eat seven or eight points full. Try not to eat after 7 pm.
It's as simple as that. It's hard to gain weight. The key depends on your self-discipline. If you have a favorite sport, that's the best. Control your diet, be self-disciplined and do your favorite exercise, as simple as that.
Don't eat or exercise.