1, daily weight loss methods
1. Eat slowly.
When eating, you can achieve the goal of losing weight by slowing down the eating speed appropriately. Researchers believe that after food enters the human body, blood sugar in the body will rise. When blood sugar rises to a certain level, the food center in the brain will send a signal to stop eating. If a person eats too fast, when the brain sends a signal to stop eating, it is often because he eats too much.
2. Eat more fruits and vegetables
Eating more fruits and vegetables helps to lose weight, while meat can easily become fat and be stored in the body. Protein or carbohydrates in fruits and vegetables are not easy to be converted into fat, especially green vegetables without sugar are more effective for losing weight, because it will make the human body consume more calories than the fruits and vegetables that a person eats. Vegetables and fruits meal refers to mainly eating vegetables and fruits, completely or basically not eating cereals or meat, so as to greatly reduce the total calorie and fat intake of the meal.
Do aerobic exercise
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
Requirements are:
A. Have enough oxygen to participate, preferably outdoors;
B. it must last for 30~60 minutes;
C the heart rate during exercise is less than 150 beats/min.
Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs. In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
2. Effective weight loss exercise
First, aerobic exercise.
Aerobics practice is easy to maintain a fixed training regardless of the weather and location. We can choose an aerobics we like, such as boxing or Latin aerobics. With the rhythm, full-body exercise can bring us a good weight loss effect. Moreover, regular aerobics can also train our cardiopulmonary function, make our bodies more flexible and shape a perfect body shape.
Second, riding training
Spinning is one of the most popular sports in the gym. We can wear headphones, listen to rhythmic music, and do pedaling quickly, and soon we will be sweating and the heat of our bodies will be burned away. If you don't like indoor sports, you can also choose a suitable mountain bike to ride in the suburbs and relax.
Third, let's go.
If you think running is too much for you, it's hard to stick to it. Walking is the best way to lose weight. Its exercise intensity is very moderate, suitable for people of all ages to practice. If you insist on walking a fixed number of meters every day, you can get a good slimming effect in a short time. Changing the walking speed properly can also strengthen the blood circulation of the body.
Fourth, jump rope.
Skipping rope is also a very convenient and effective exercise to lose weight, and we only need a small space to complete this training. Many professional athletes have been insisting on this sport because it can train the muscles of the whole body very effectively. When practicing skipping rope, we should pay attention to keeping breathing frequency to achieve the best fat burning effect.