1, the most effective way to lose weight
1 and 12 minutes freestyle can consume 836KJ of calories.
If you can consume 836KJ of exercise every day and insist on doing it three times a week, then you can be troubled by stay away from obesity. Swimming with short activity time and high calorie consumption is a good choice to lose weight quickly.
2. Walking 654.38+00000 steps every day can keep your body shape from rebounding.
At the speed of feeling slightly sweaty, walking 1000 steps every day can consume 836KJ of calories, and you can lose weight 1 kg after1month, with remarkable effect.
Converted into time, that is to say, you only need to walk for 2 hours every day to achieve the effect of slimming. You can also walk 4 kilometers a little faster than usual. It is more effective to walk in places with slopes such as steps.
It's best to stretch for seven seconds at a time.
When doing stretching exercises, you must pay attention to choosing the amount of exercise that suits you. Under normal circumstances, a set of actions lasts about 7 seconds, and the effect is the best. If you choose stretching to lose weight, you can't give up halfway, otherwise it will be counterproductive, so you must stick to it!
You can lose weight by jogging for more than 20 minutes.
Aerobic exercise can fully burn the body's fat, and it can also continuously deliver oxygen to all parts of the body. Aerobic exercise is an effective way to lose weight.
Jogging is an aerobic exercise. It only takes 20 minutes for the body's fat to start burning, thus achieving the effect of losing weight. Take a walk, swim, etc. It also belongs to aerobic exercise, which can be selected according to different preferences and requirements. 5. Bathe comfortably in hot water at 5 or 37 degrees Celsius for 20 minutes.
Soaking in hot water with a water temperature of about 37 degrees Celsius can accelerate metabolism and activate cells in the body. Soaking in water very comfortably can effectively help sweat in and out, making you charming and white from the inside out.
6, 30 minutes of foot massage can effectively reduce appetite.
Professional masseurs point out that acupoint massage is very effective in controlling appetite. It can also help you eliminate the fatigue of the day, promote the blood circulation of the whole body, make the internal organs discharge toxins, make the excretion function of blood vessels unimpeded, and accelerate the burning of fat.
7. You can exercise your leg muscles by standing on tiptoe 1 hour when taking the bus.
Standing for a one-way ride consumes about 84KJ more heat than sitting, and the round trip consumes about 167kJ. The action of standing on tiptoe can make ankles slim and fit!
2, the misunderstanding of breakfast weight loss
Misunderstanding 1 of breakfast: drink juice.
You may think that drinking a glass of juice for breakfast is healthy and beneficial to start your day. But there are also requirements for juice. First of all, you must never drink the juice sold in the store. They are rich in sugar, and if you drink it, your weight loss plan will be completely ineffective. You should drink freshly squeezed fruit juice, which is rich in natural nutrients, such as various vitamins and minerals. The fiber contained in the fruit can help you feel full and overcome the pain of hunger until lunch.
Breakfast Myth 2: Cake is the staple food.
Is it attractive to walk down the street and look at the cakes in the bakery? Many dieters think that a day's weight loss requires a certain amount of energy, so if they want to have a better breakfast, they can't help but buy a doughnut, a cupcake and the like for breakfast. This is not right! These foods, which contain a lot of sugar and cream, are equivalent to 1000 calories. After eating them, they will tempt you to have an appetite, continue to eat snacks and break your weight loss plan one by one.
Misunderstanding 3 of breakfast: don't drink coffee
Most dieters will think that coffee is a good friend of obesity. In fact, drinking a small cup of coffee for breakfast can help our body burn fat. Of course, try to have less sugar and less milk. After drinking weight loss coffee for 30-40 minutes, the concentration of fatty acids in blood will increase, and fatty acids will be converted into heat energy, which can effectively burn fat. In addition, it is easy to feel a little thirsty after drinking coffee, because decomposing fat is consuming water and prompting us to drink more water.
Misunderstanding 4 of breakfast: Don't eat breakfast.
Rushing to work, breakfast becomes a dispensable thing. This is all wet! A balanced breakfast plays a very important role for everyone. Dieters hope to have the strength and perseverance to carry out their weight loss plan. Breakfast is an essential part of a day's diet. Get up early every day, make your own breakfast, mix with all kinds of bread, vegetables and juice, and enjoy losing weight.
Breakfast Myth 5: Various sauces
People who want to lose weight will choose whole wheat bread for breakfast, but whole wheat bread is dry and tasteless. Many people will choose to apply some salad dressing, jam or peanut butter to improve the taste, and it tastes good. This is wrong, so your diet will have no effect, because these sauces contain high sugar and heavy oil, and eating them will only increase the body fat content, but will not have the effect of slimming.
Breakfast Myth 6: Have brunch together
Eat breakfast very late, and your body can't get supplementary elements. By ten o'clock, I will advance my lunch and eat it as breakfast and lunch together. My body will absorb a lot of nutrients in food to meet the needs of the body, and it is easy to get fat. After that, because you had lunch in advance, by four o'clock in the afternoon, the calories in your body are almost consumed, and you are hungry again, which will induce your appetite.
3, the misunderstanding of exercise to lose weight
1, don't think that you can lose weight by exercising more. Although exercise can consume calories in the human body, it is not a wise choice to lose weight by exercise alone, especially if you just play badminton or something else. According to the research, even if you play tennis for several hours every day, as long as you eat a few cakes or drink a can of drinks, your hard-earned weight will go up in smoke, so it is more appropriate to match your diet.
2. Many people think that fasting exercise is not conducive to losing weight, but it is not. American fitness doctors believe that it is best to exercise for one or two hours after meals, and the weight loss effect is also very good. Most importantly, you won't feel hungry easily. The doctor said that this is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially the production capacity, and the weight loss effect is better than that of exercise after meals. In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health.
It is wrong to keep jogging for 30 minutes every day to lose weight. Although running for half an hour achieves the purpose of aerobic exercise, the effect of losing weight is very low. You can only lose weight if you exercise for more than 40 minutes. With the extension of exercise time, fat energy supply will not reach the total consumption. It can be seen that the exercise shorter than 40 minutes has obvious fat consumption regardless of the intensity.
4. The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect is also wrong. In fact, only continuous low-intensity aerobic exercise can make people consume excess fat.
Finally, it is best to drink less water during exercise, because the water consumed in the early stage of exercise is not fat. If you keep hydrating, you will fail to lose weight, so you'd better drink some water after half an hour of exercise.