However, there are differences in the places where they exercise. Jogging mainly burns fat below the abdomen, especially the muscles outside the thigh. For the upper body, it is basically only for the shoulders and has little impact on the abdomen. Aerobics has an effect on the whole body, because aerobics is a kind of exercise that combines many movements, but the effect is not too obvious. Because the whole body is reduced together, it is not easy to see, so it needs long-term observation. That is to say, after you keep dancing for a long time, you suddenly find yourself thin, and you are all thin.
Generally speaking, skipping rope is the first choice for dieters, which can burn whole body fat quickly, and the exercise effect on calf muscles is incomparable to any kind of exercise, but skipping rope is relatively more intense than the first two, so friends with poor health should choose appropriately.
Generally speaking, no matter what kind of exercise you choose, you should exercise at least four days a week, that is, once a day, and do it for at least four days a week. There should be more than 5 groups at a time, and the number of people in each group should be determined according to themselves. It should be gradual from less to more. For example, a skipping group will be added to the group of 100 this month and 150 next month when you feel comfortable.
The last piece of advice is to stick to it. If you can't persist, then any exercise method is useless!
Pay attention to breakfast when eating. Breakfast is the foundation of people's health. I won't say much about this. Lunch is not necessary, but if you have to work hard in the afternoon, you'd better eat. Eating is absolutely not allowed, because this is the way of life of modern people. After dinner, they usually choose entertainment activities, such as watching TV and surfing the Internet. None of this exists. Dinner is the most important thing. So the best way is not to eat, but what I said is that eating nothing without dinner will have an impact on the stomach. You should choose a kind of fruit. Apples, oranges and bananas are scientific slimming fruits promoted in recent years. They contain almost no fat and few calories, which can make people feel full. You can choose fruits according to your preference, but remember, even if you lose weight, you can't eat more fruits. !
These are all my own experiences of losing weight. In 2002, my height 170CM and weight 182kg. I can try to imagine myself. I am a super fat man. I just don't eat dinner at all, just eat an apple. I will go out running in the morning 1 hour, and jump rope every day. No one forced me, but I want to lose weight myself. That's all that matters. I am now 17 1CM (I am ashamed of my short stature) and weigh 125 kg. Nobody says I'm fat anymore. This is the result I want. I have kept these living habits until now!
The following diet 16 is carefully selected by Bian Xiao, and many methods have been tried by celebrities!
1. Apple Meal
Apple diet that lasts only 3 days. Others can drink water and tea. On the third night, drink one or two spoonfuls of edible olive oil.
2. Luo diet
Stick to eating only pineapples for a week. Other water supplements.
Step 3 Boil eggs to lose weight
Eat 8-9 boiled eggs every day for 2 weeks. Do not eat rice and other staple foods, you can eat them with vegetables.
Grapes are eaten with degreased meat.
4. adzuki bean diet
Stir-fry adzuki beans, grind them into powder, add 2 spoonfuls of milk and drink 2 cups before eating.
5. Yogurt diet
Eat only 1 ~ 2 meals of yogurt a day, and eat the rest at ordinary times.
6. Soybean powder cocoa diet
Mix soybean milk with cocoa powder and eat it before breakfast and dinner. Eat one-third of the usual amount.
Malt and honey can also be added.
7. Milk powder diet
Eat milk powder 1-2 times a day for 3 to 7 days.
8. Mineral water diet
Drink 3 ~ 4 cups of mineral water before meals. You can also use it with food, just be careful not to drink too much.
9. Red wine diet
Drink a little red wine for dinner, chew slowly for about 20 minutes, and eat half as much as usual.
10. black rice diet
The staple food was changed from white rice bread to black rice, reducing the intake of snacks. Brown rice is rich in vitamins B 1 and e,
And dietary fiber.
1 1. Drink tea to lose weight
Tea is diuretic, and drinking tea can replenish daily water. There are oolong tea, green tea, black rice tea, Eucommia tea and so on.
12. Eat early and lose weight
French medical scientists have found that eating before hunger is an effective way to lose weight.
Insulin can regulate the absorption of sugar in the body, and also play a certain role in food transformation and fat accumulation.
If people eat something before they are hungry, they can often control insulin secretion.
13. Finn loses weight
German nutritionists have developed a diet method that requires dieters to lose weight while eating.
You can't eat certain foods at the same time. For example, people can eat some vegetables when eating meat dishes with high protein and fat.
But you can't drink beer or eat carbohydrate food such as rice, bread and potatoes. As it turns out,
Human body fat is composed of various nutrients. When the human body eats high-protein food, it does not eat carbohydrate food.
The human body will not get fat.
14. If you want to lose more vinegar.
In recent years, the United States has set off a craze to lose weight with vinegar. Experts believe that the amino acids contained in vinegar,
It can not only consume body fat, but also make the metabolism of sugar, protein and so on smooth, and achieve good weight loss effect.
15. Tea after dinner
Rice, tea, soup and food are well matched, and eating is not fat or healthy. It is better to do some exercise when you are free.
The soup can be stewed beef brisket with lemon, plum soup, lime soup, Flammulina velutipes soup, sour curry soup, sour bamboo shoot fish soup or pickled vegetable soup.
They are all effective weight-loss soups, which can also melt fat and wake up the stomach.
Pickled ginger rice and black glutinous rice can be eaten as meals. A combination of rice and vegetables, fat-free meat,
It is best to soak a cup of Tieguanyin after every meal. This method is practical and effective, but it takes a long time.
16. Simple fruit salad
You don't have to eat fruit to lose weight, but not all fruits can lose weight. For example, if you eat too much sugar cane, you will still get fat.
What can we do? We can try lemon juice mixed with apples!
[Ingredients] Apple 100g honey, 20g lemon juice, 50g autumn pear.
[Method]: 1. Peel and core apples and autumn pears, wash them, cut them into small pieces and put them on a plate.
2. Add lemon juice to honey and put it in a bowl to make lemon honey juice.
3. Pour lemon honey juice into apples and autumn pears, and mix well to serve.
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◆ What foods can reduce weight?
1, wax gourd.
It has diuretic effect, can expel water and lose weight. Eating wax gourd regularly can change the starch and sugar in food and prevent it from turning into fat. In addition, wax gourd is rich in vitamins and low in calories.
2. Cucumber
Contains diacid, which can inhibit the conversion of sugar food into fat. Cucumber is also rich in cellulose, which can strengthen gastrointestinal peristalsis, make the stool smooth and the calorie content is low.
3.loofah
The soap and mucus contained in loofah are beneficial to smooth stool and have low calorie content. In addition, Luffa is also rich in vitamins B 1, B2, A, C and minerals such as calcium, phosphorus and iron.
4, white radish
Contains mustard oil and amylase, which is helpful to the digestion and metabolism of fatty foods and prevents subcutaneous fat accumulation. White radish also has the function of ventilation and promoting defecation.
5. Porphyra
High fiber content, low fat content, easy to feel full, and have the effect of clearing heat and diuresis.
6, leeks
Rich in fiber, it can make the stool unobstructed, expel too much protein and fat in the intestine, and prevent fat accumulation in the body.
7. Macroalgae
It is rich in fiber and inorganic elements (especially potassium) and has the function of relaxing bowels and diuresis.
8.mung bean sprouts
High water content, less calories, not easy to form fat. At the same time, it has diuretic effect.
9. Chili
It has the function of consuming body fat, rich in vitamins and low in calories.
10, Apple
Contains pectin, a soluble fiber that helps lower cholesterol. Apples are also rich in crude fiber, which can absorb a lot of water and slow down the absorption of sugar. At the same time, it can stimulate intestinal peristalsis and promote defecation.
1 1, lemon
Citric acid can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation.
12, tea
It is generally believed that tea has the functions of eliminating greasy, reducing fat and reducing blood fat.
13, vinegar
Vinegar is rich in amino acids, which can promote the decomposition of body fat and the metabolism of sugar.
14, rabbit meat
The fat content is extremely low, and most of them are unsaturated fatty acids. Long-term consumption will not cause fat accumulation in the body.
15, adzuki bean
It is a food with high protein and low fat. It has the effects of clearing heat, promoting diuresis, promoting blood circulation and reducing swelling, and can promote defecation.
16, garlic
Inhibit the formation of enzymes, thus reducing the synthesis of fatty acids and cholesterol (the synthesis of fatty acids and cholesterol is inseparable from the participation of enzymes)
18, Auricularia auricula
It is a high-protein, low-fat, water-rich and mineral-rich food. It also contains a polysaccharide substance, which can lower blood cholesterol, lose weight and fight cancer.
19, lotus leaf tea
Replacing tea with 50g fresh lotus leaf ~100g (25g dry lotus leaf) every day for 3 months can obviously reduce weight.
20. Timid
Quail meat is a high-protein, low-fat, multi-vitamin food with low cholesterol content, which is an ideal meat to lose weight.