1, daily weight loss methods
1. Lie down and turn your knees.
When you wake up, put your body on your side, put your hands under your head, and then slowly roll up your knees, which can make your muscles elastic and relieve the tension in your back. If you want to strengthen the abdomen and front neck, you may wish to straighten your legs, lie on your back, put your hands flat on your sides, and hold your head high for 5 seconds. 10 times.
total-body motion
When doing indoor cleaning, if you only have a broom, mop or vacuum cleaner in your hand, don't just move your arms. You should integrate your whole body into the movement, and let your ankles, hips and knees move together.
Use the sofa to stretch muscles.
When reading a book, you can lift one leg behind the sofa and do side lacing exercises while reading a book to extend the leg and waist lines. You can also keep this posture and do one-legged squat exercise, which can also effectively burn leg fat. Moreover, the soft sofa backrest will never hurt your ankles and heels. In addition, you can also use the sofa backrest to stretch the abdominal and back muscles, just press the lower back on the sofa backrest, slowly lower the waist until it reaches the limit position, keep it for half a minute, and then slowly lift the upper body.
4. Shower slimming method
Shower can also slim down (shower room is an excellent place for stovepipe, and lifting legs can tighten the lines of calves). Adjust the water temperature to a lower temperature. At this time, your body has to speed up blood circulation to maintain the normal temperature of the human body. In this process, you will consume 65,438+000 calories.
Bounce up from the sofa
After a hard day's work, I went home to enjoy a perfect meal, clean up and enjoy my favorite TV programs. Take this opportunity to exercise during the advertisement. Try to complete a set of 20 horse steps, squats, abdominal exercises, arm rotation or push-ups during each advertisement. Repeat the above exercise every time you advertise.
2, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.