Abdomen and shoulders are the hardest parts to lose weight. The only effective way to lose weight is to diet and exercise. Dieting does not advocate eating diet meals or single foods. Breakfast and lunch must be nutritious, as well as dinner and midnight snack. As for exercise, this is a good article for me to do abdominal weight loss. Legs can jog every day to lose weight. Running fast is easy to gain muscle. In addition, take a bath for 20 minutes every day and rub all parts of the body with bath salt or firming cream for a few minutes to promote fat metabolism. I wish you success, the key is persistence+method!
Eight golden ways to build a flat belly
(From Northern Network)
Every nightmare of getting fat starts from the abdomen, and every success of losing weight also starts from the abdomen. Weighing scale aside, look at the waistline, and let the weight loss go deep into the abdomen!
Do you weigh yourself every day or measure your waist circumference every week?
Have you ever had such an experience? At first, there was no change in weighing scale, but the waistline increased quietly 1cm. Which do you choose to believe at this time? Scale or tape measure? Believe in weighing scale, you can comfort yourself-I have not gained weight; Trust the tape measure, you will be alert-I am getting fatter and fatter, and I want to lose weight! In the era of obesity, fat always covets our bodies, so we should stand on the side of the tape measure!
Scientific basis for fat people to get fat first.
Fight against the enemy's weakness, eat persimmons to pick up the soft ones, and lose weight from the softest parts. Touch the flabby and soft abdomen, which is our first goal of losing weight.
There are three kinds of fats in our body: blood lipids (triglycerides), subcutaneous fat (close to the skin) and omental fat (located in the abdominal cavity, below the abdominal muscles). Our growing waistline and bulging belly are all the contributions of omental fat.
Omental fat is closest to the human stomach and other organs, and it is very close to the water tower. Excess fat first supplements omental fat. The growing omental fat not only makes us bloated and deformed, but also squeezes the stomach, lungs, heart and other organs of the human body, affecting our health. Therefore, the medical profession should keep breathing, and everyone should do a good job in middle management (that is, waist management).
The good news is that once we start to lose weight, omentum fat is also the first to be hit, because that is the first fat we lose. Omental fat is reduced, and we are healthy and sexy. The beneficial weapons to deal with omental fat are aerobic exercise and scientific sit-ups.
Sit-ups+aerobic exercise
Whether sit-ups can reduce abdominal fat has been debated. On the positive side, sit-ups can exercise abdominal muscles, so you can exercise a flat and sexy abdomen. On the other hand, the premise of consuming fat energy is to exercise for at least 20 minutes, so dozens of sit-ups a minute can't reduce abdominal fat at all.
The correct way is: sit-ups+aerobic exercise.
The main function of sit-ups is to enhance the strength of abdominal muscles, improve the elasticity of abdominal muscles, stop relaxation, and also protect the back and improve the posture. Aerobic exercise consumes calories and reduces fat. Choose sports that can pay special attention to the "middle stage" and recommend three projects-
Table tennis: The action of swinging the racket is driven by the muscles of the waist and abdomen, and it consumes 192 calories every 30 minutes.
Yoga: The sitting posture of yoga determines that your back and abdominal muscles can be exercised accordingly, and you can consume 200 calories every 30 minutes.
Taekwondo: Kicking in Taekwondo will drive fat consumption in the waist and abdomen, consuming 365,438+02 calories every 30 minutes.
45
Any belly roll is good for shaping a flat belly, as long as you keep your upper body at a 45-degree angle with the ground when you roll your belly. Now, let's briefly review the knowledge about mechanics in junior high school physics-
Less than ∠ 45 —— At this time, sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, iliac muscle, etc. It's not the rectus abdominis that's under pressure.
More than ∠ 45-At this time, the "resistance arm" from the center of gravity to the hip fulcrum is shortened continuously, and the force on the rectus abdominis is not great.
Equal to ∠ 45 —— When the upper body is lifted at a 45-degree angle with the ground, the abdomen is at the best time to be stressed.
Conclusion: No matter what kind of push-ups we do, including sit-ups, please extend the duration of the 45-degree angle between the body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can get the most effective exercise.
Tip: How to ensure that your body just rises to a 45-degree angle? There are three small ways:
1. Generally speaking, the angle between the body and the ground is 45 degrees when the line of sight looks directly at the flexion knee joint;
2. You can practice in front of the mirror;
3. The ascending action should be slow, and you should feel it slowly. I feel that the maximum stress on the abdomen is 45 degrees, and stop at this position. The third method is highly recommended.
slow motion
Physical education class's sit-ups are rated as physical exercises. The more you do in a minute, the higher your score. As a sexy abdominal exercise, all actions including sit-ups must be slow! Feel the pressure in your abdomen.
Expert recommendation: 10 ~ 15 per minute is 1 group. Do 2 ~ 3 groups at a time, and rest between groups is about 1 minute. Abdominal breathing and abdominal massage at rest.
Three times a week.
According to the Internet, Karen Mok does 50 sit-ups before going to bed every day. Think of her small waist and flat belly. You think you should practice every day. No! Now give yourself a reason to be lazy.
Abdominal muscles are formed in exactly the same way as other parts of the body, and it takes some time to shape. After each exercise, it takes 48 hours for the cellular morphology of muscle tissue to be "reconstructed". Doing abdominal exercises every day does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack."
Correct practice frequency: three times a week.
Perfect breathing
Perfect abdomen needs perfect breathing. Not only in the process of practice, but also in general.
During the practice-exhale in the ascending state (forced state) and inhale in the retreating state. Don't hold your breath when you are at rest, such as normal chest breathing at 45 degrees.
In the normal state-abdominal breathing helps to tighten the transverse abdominis. When inhaling, feel the abdominal cavity lift inward, and exhale deeply after inhaling fully. You can consciously carry out abdominal breathing while sitting, standing or walking, and form a habit.
1:3 frequency
In abdominal exercises, the process of exertion can only play a role of 20% ~ 30%, while the process of withdrawal can play a role of 60% ~ 70%. So we should also practice according to the ratio of 1:3. For example, when you sit up and lift your body, count "1"; The times of lying flat are "2", "3" and "4".
Use equipment
The invention of fitness equipment is to make us train more safely, effectively and correctly. When we hate the "perfect" sit-ups rules, please go to the gym to find these three things: a riding machine (bicycle fitness equipment); Captain's chair (a bench with a 30-degree angle to the ground, on which you can lie and lift your legs for a few seconds to strengthen your abdominal muscles); physio ball
After a comprehensive evaluation of the effects of 13 abdominal fitness methods, experts believe that the above three methods are the most effective abdominal exercise equipment at present.
65438+ 0.5 hour after meal
65438+ 0.5 hour after meals is the best time for abdominal exercise. If you like to practice ABS, you'd better add enough protein and carbohydrates after practice. If you just want to lose weight and flatten your abdomen without fat, don't eat for 1 hour after exercise.
The following article from People's Daily explains the problems of diet and weight loss.
360-degree weight loss plan: ten misunderstandings of disassembling diet to lose weight
Solve the fallacy that 1 starch and meat cannot be eaten.
In fact, a person with good self-control can definitely eat starch and meat at the same time in a meal. The emergence of this theory, I believe, is because many people will unconsciously eat more and more, and naturally there is the possibility of obesity.
On the contrary, if you only eat starch for a meal, it is likely that two bowls of rice will be enough for one person, and eating meat will make you feel full, so maybe eating less starch and meat at the same time seems to make you thin, but this is not because of the changes in the digestive system. In fact, as long as you know how to control the weight of eating, you can naturally lose weight easily.
Solve the fallacy that eating potatoes is easy to get fat.
Perhaps many fattening foods on the market are related to the word "potato", such as potato chips and French fries, which makes many people who are interested in losing weight think that it is not appropriate to eat foods with the word "potato" during weight loss. In fact, it is a low-calorie food, and gaining weight is related to cooking methods. Don't look at it with colored glasses.
The word "potato" actually contains more nutrients than rice and wheat, and its calorie is similar to that of rice, but calcium is five times higher than that of brown rice, iron is three times more than that of white rice, and protein and vitamin C are also quite rich.
Most people think that the word "potato" contains too much starch, but in fact, compared with bread, the word "potato" has two and a half times less carbohydrates. If the fat when eating pork is compared to "potatoes", fat is more likely to become fat. Therefore, the cooking method should be appropriate and don't add too much oil. Eating potatoes is the best food to fill your stomach. A better cooking method is to cook "potatoes" and sprinkle them with pepper, salt and lemon juice to make a delicious side dish with low calories.
Solve the fallacy that the lower the diet, the lower the calories and the better the fat.
Fruits are mostly low-calorie and low-fat foods, rich in fiber, carotene, vitamin C and other nutrients. Different fruits have different characteristics and functions, so many people think that they are rich in nutrition, and use fruits instead of eating dinner.
Among many fruits, apples are high in calories and raisins are high in sugar, so it is not advisable to eat more during weight loss, let alone replace dinner with apples. It is precisely because of the low-fat and low-calorie relationship of fruit that the weight will be reduced, but fruit always lacks the nutrition that meat and whole grains should have, and long-term consumption will easily lead to unbalanced nutrition and so on.
Meals with less than 800 calories may lead to malnutrition, the basal metabolic rate will decrease, and it is easier to gain weight after eating too much. During weight loss, it is advisable to eat less and eat more meals to keep blood sugar stable, because hypoglycemia can lead to cold sweat, weakness of hands and feet, hunger and fatigue.
However, it is best not to eat three hours before going to bed, because it will make fat easy to accumulate. For example, excessive dieting for a long time will also cause malnutrition, which is more likely to lead to premature osteoporosis.
Solve the fallacy that eating less meat and eating more vegetables can make you lose weight faster.
Many people will take vegetable rice or vegetable soup as their staple food when they lose weight, thinking that if they eat enough, they will not get fat. But nutritionists point out that this is an extremely unhealthy way to lose weight.
Although vegetables are low in calories, if you eat too much, it will not only lead to unbalanced nutrition, but also lead to a larger appetite, and once the appetite becomes larger, it will be difficult to return to its original state. When vegetables are stopped as staple food after that day, it is easy to feel hungry, and then look for other foods to replace them, which eventually leads to weight gain and even fatter than before.
Therefore, nutritionists believe that to lose weight, it is best to control appetite, reduce overall weight, and not be partial to food, instead of replacing it with other low-calorie foods. It is enough to have more than half a bowl to one bowl of vegetables per meal.
Solve the fallacy that eating meat is easy to get fat and eating fish is not.
Meat is one of the five foods, which is rich in protein. In fact, compared with the same amount of lean meat, skinless chicken and fish, the calories are equal. Therefore, the theory that eating meat is easy to gain weight and eating fish is not easy to gain weight is almost untenable.
And all meat contains fatty substances, but fish fatty acids are healthier for the heart, just like peanut oil, millet oil and sunflower oil. Therefore, nutritionists in Canada advise people to eat fish at least three times a week, but when steaming fish, remember not to pour too much cooked oil or fry the fish, otherwise the fat content will be greatly improved.
Solve the fallacy that 6 low fat equals low calorie.
According to the relevant regulations, the definition of low fat is that the fat content in food is equal to or less than 3 grams per 100 grams; Low calorie means that every100g of food contains less than 40 calories, so before choosing food, you must clearly know the difference between the two. Many foods advertised as low-fat can actually lose weight, among which low-fat potato chips or low-fat biscuits are good examples. Next time you buy snacks in the supermarket, be sure to look carefully at whether they are low-fat or low-calorie.
Solve the fallacy that losing weight is a success.
Many weight loss methods or menus advertise that you can lose two to three pounds a week. In fact, the change of weight does not necessarily mean success in losing weight. Body weight includes fat, muscle, bones, organs and water. Just looking at the weight can't correctly reflect the progress of losing weight. Diet, weight, waist circumference and arm circumference should be recorded in detail in order to observe the results of weight loss for a long time. For example, sauna only loses weight because of dehydration, and many weight loss methods just make the body lose water. As long as you drink water, your weight will return to its original state, instead of really losing fat. To really lose weight, you should lose more fat and try to keep fibrous tissues, such as muscles and bones.
Solve the fallacy that eating fruit after a meal can quickly take away the fat absorbed in the meal.
In fact, eating fruit before meals is better than eating fruit after meals. The doctor pointed out that it takes one to two hours for food to enter the stomach and then slowly enter the small intestine, while eating fruit after meals will block food in the stomach, which may lead to digestive dysfunction for a long time. On the contrary, if you eat fruit before meals, its vitamin C can help digest the iron in the meat in the intestines, and it can also slightly reduce your appetite, so you will eat less at dinner.
Solve the fallacy that drinking milk is easy to get fat when losing weight.
Seeing that every child who drinks milk is fat and white, most people think that it is not appropriate to drink milk when losing weight.
If you want to lose weight, you should not drink milk, but drink it selectively. Generally, normal fresh milk is about 160kcal, low-fat milk 128kcal, and skim milk is only 85kcal. Therefore, you must not drink normal milk when you lose weight, because it is really possible to get fat easily. It's best to choose skim milk, or three cups a day. Skim milk is low in fat, which can supplement all kinds of nutrients that you didn't absorb enough when you lost weight.
Solve the fallacy that 10 is the easiest to gain weight when eating.
This is definitely a misunderstanding of the public. In fact, after a meal, the leftover glucose will be converted into liver sugar and accumulate a lot of water, so the weight will rise after a meal, but this is not structural water or edema, but a temporary weight gain. We use liver sugar when we sleep, so we will fall back when we wake up in the morning. If you don't eat it, your body will consume liver sugar, so you will lose weight, but your body shape will not change.
Dongdong weight loss recommendation
1. Dairy products: It is best to eat every day. According to an American study, people who eat dairy products three times a day can lose 70% fat compared with those who never eat dairy products. The reason is that calcium in milk interacts with other ingredients, which can enhance the metabolic level of human body and improve the fat burning speed of human body.
2. Oats: not only can bring satiety and nutrition to the body, but also contain rich fiber, which can dissolve fat and effectively help the body burn fat. They are called fat-burning soldiers.
3. Apples: The calories of apples are very low, but the calories of digesting an apple far exceed the calories provided by apples themselves. If you digest a 50 calorie apple, you need 75 calories.
4. Water: Water can improve our metabolic rate. If we drink 500 ml of water every day, our metabolic rate will increase by 30%. At the same time, take away the metabolic toxins in the body, so that you won't feel hungry because of lack of water.
5. Pepper and pepper: capsaicin can stimulate the body to release adrenaline and accelerate the body's metabolic level; At the same time, it can suppress appetite and make people less likely to feel hungry.
6. Green tea: Drinking tea three times a day will increase the body's metabolic rate by 4%.
7. Marine fish: Marine fish can reduce the level of a hormone in the body, which can reduce the metabolic rate of the body. Therefore, it is best to eat marine fish more than three times a week.