1, how to reduce waist fat?
First, sports articles
Taekwondo: Some kicking actions of Taekwondo will drive the consumption of waist fat.
Table tennis: The action of swinging the racket is driven by the muscles of the waist, so insisting on playing table tennis is the best exercise to cultivate a thin waist.
Swimming: When swimming, the role of water flow is very effective in reducing the fat on both sides of the waist. Usually swimming for 30 minutes can consume 288 calories.
Second, diet articles
1. Almond
This delicious nut is rich in protein, fiber and a powerful antioxidant-vitamin E, which contains the mineral magnesium, which is necessary for the human body to generate energy, shape muscle tissue and maintain blood sugar. Stable blood sugar can effectively prevent overeating and obesity caused by excessive hunger. However, the most magical function of almond is that it can prevent the body from absorbing heat. Studies have found that the composition of almond cell wall can reduce the body's absorption of fat. Therefore, the stomach has already "thinned" itself before digesting almonds.
Optimum consumption: one ounce per day (about 23 capsules), about 160 calories.
(hen's) egg
You can't find any food richer than eggs in protein. Eggs are highly valued by nutritionists because they contain various major amino acids, which are used by the body to "produce" almost everything from muscle fibers to brain chemicals. Studies have found that people who eat eggs for breakfast will not feel hungry all day. Protein and fat contained in eggs can make people feel full.
Best consumption: If your cholesterol is not high, eat an egg every day. (An egg contains 2 13 mg of cholesterol)
Third, the most ruthless weight loss article:
1. Vegetarian.
After a few months of being a vegetarian, people suddenly became narrow-minded. I heard this narrow word from a colleague at that time. She said that I only felt that when I came from afar, it was not as big as before, and the whole thing narrowed.
2. Use pepper slimming cream.
This should really suit everyone. The skin on my body is much more delicate than that on my face, so I was injured after I applied pepper cream all over my body for the first time. The whole body is red and swollen and I can't walk. I remembered that day again. What a nightmare! But it seems to have some effect. If someone is braver than me, try it.
2, exercise to lose weight time
Some people think that losing weight through exercise is not less than one hour. This view has become an excuse for athletes who persist for less than an hour. "Since I persist for less than an hour, I will simply give up training." The basic principle of weight loss is to make the energy intake less than the energy consumed by the human body, and to forcibly consume excess subcutaneous fat through energy "deficit". Simply put, eat less and exercise more.
The length of exercise time is an important factor related to weight loss efficiency. The human body's heat comes from three major energy-supplying substances, namely, fat, carbohydrate and protein. Among them, carbohydrate and fat are the main fuels of human body, and a small amount of protein is also used as the fuel for energy supply, but more protein is used as the repair material of muscle tissue after exercise. The consumption ratio of these substances depends on your training method. High-load short-term training events such as short-term high-intensity training, explosive events and weightlifting training tend to use carbohydrates as energy-supplying substances, which mainly consume glycogen and glycogen. For low-load and long-term continuous projects, the proportion of fat energy supply will be greater than that of carbohydrates.
There is an extreme situation, that is, what are the main energy-supplying substances when people sleep and play computer idle? Sleeping and playing computer are low-load and long-lasting "activities". Among energy-supplying substances, fat accounts for more than carbohydrate. But pay attention, this does not lead to the conclusion that you can lose weight by sleeping and playing computer. Because these rest activities consume too little total calories, they can't lose weight basically, but will increase the probability of obesity.
The next common mistake is "to lose weight, not less than an hour". Although such a long one-hour exercise time will keep the proportion of fat consumption high. However, there are still two sports factors that affect the weight loss effect. The first is the heat consumed per unit time, and the second is the "afterburner" effect after exercise. After changing the last two factors, you can also achieve good weight loss effect if you exercise for less than an hour. The total calorie consumption is the calorie consumption per unit time multiplied by the training time. Scientific high-intensity interval training can create a total calorie consumption greater than or equal to long-term aerobic training in a relatively short period of time.
There are two ways to lose weight. You can choose long-term aerobic training, such as jogging, cycling, continuous swimming, aerobic and other low-intensity long-term continuous training, each lasting at least 20 minutes, generally more than 40 minutes. If your time is limited, the weight loss plan can also take high-intensity interval training, usually within 40 minutes. Another factor is the upgrading effect of training. Don't be scared by the training time of 1 hour, you can start with 5 minutes of training each time; Add 30 seconds to the next training, and you can add it to half an hour, 40 minutes or even more than an hour before you know it.