1, Precautions for losing weight by exercise
1, eat snacks before exercise to improve your vitality.
Friends may find it incredible. How can you eat before exercise? In fact, you can eat a snack containing high-quality protein 90 minutes before exercise.
Such as: eggs, walnuts, sesame seeds and so on. , then the same intensity of practice, the body's load capacity will definitely improve, and the body will naturally burn more calories than usual. Protein, like Popeye's spinach, can instantly boost the vitality of the body.
Tips: Don't eat too close to the exercise time, blood will rush into the stomach and weaken the exercise effect. After 90 minutes, the nutrition has just been absorbed, which will strengthen the exercise.
It's better to do weight loss exercise in the morning.
Fat is something that tastes soft but not hard. When relatives are tired, it will accumulate in their bodies unscrupulously.
On the contrary, when relatives are full of energy, there is nothing to hide. Scientific research has proved that exercise in the morning can keep metabolism at a high level all day. The more energetic the body is, the more calories it consumes.
3. Pay attention to the diversity and regular cycle of exercise.
Doing exactly the same exercise every day, even if parents are not bored, the body has developed resistance. With the same amount of exercise, you will burn less fat every time.
This is why every time you exercise to lose weight, the early effect is always better. If you choose to swim today, you can switch to running or doing aerobic exercise tomorrow. Doing different exercises every day and cycling regularly will give your body different stimuli and help you burn more calories.
4, fully warm up before exercise, fat burning effect is better.
It takes a long time to consume fat. When parents feel warm and slightly sweaty, it means that their parents' fat has just entered the burning state, and this process takes 10 ~ 15 minutes, that is, warming up.
For example, riding a bicycle for about 30 minutes under normal intensity can achieve a very good fat burning effect, but if parents only stop for about 20 minutes, then it is basically "white practice".
Do some strength training first, muscles are the heaters of human body, and you can warm up in 10 minutes. In this way, when parents start formal exercise, the whole process is burning fat.
5. Concentrate on the exercise area when exercising.
The idea is amazing, especially in sports. Therefore, when carrying out weight loss exercise, we should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better.
6, keep training interval, lasting exercise.
Perhaps parents have heard this sentence: people have to exercise continuously for more than 30 minutes before fat will start to burn fully. Indeed, the best way to lose fat is to extend the exercise time as much as possible.
However, nine times out of ten people will complain, "You have to hang yourself to catch your breath. It is strange that you are not exhausted after a long exercise. " Even the most demanding requirements have room for adjustment. Try interval training, divide the exercise plan into several sections, rest and exercise, and parents will be happier.
For example, if you practice at a speed of 7 km/h for 2 minutes on a fitness bike, then practice at a speed of 5 km/h for 2 minutes, and then return to 7 km/h, you can lose 0.5 kg more in one week by doing this for 45 minutes.
7. Adjust your heart rate and keep breathing through your nose.
When exercising, you must inhale and exhale through your nose, not your mouth, which can stabilize your heart rhythm. You know, when the heartbeat reaches a certain rate, parents will feel breathless and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of 15 ~ 20 minutes and burn more fat.
8. Pay attention to the details after exercise, so as not to give up all previous efforts.
① Don't drink a lot of water after exercise, because after water is absorbed by the stomach and enters the blood, it will increase blood circulation and burden the heart. In addition, the drinking water temperature should be controlled at 8℃ ~ 65438 04℃, and should not exceed 800 ml per hour.
② Don't eat within 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.
3 The body is acidic after exercise, so you should eat more alkaline foods such as fruits and vegetables.
2. Ways to lose weight before going to bed
First, drink less water before going to bed.
Drinking water is one of the important health care ways in life. Drinking water can promote the metabolism of the body very well, and drinking water can expel toxins from the body very well. Especially in the morning, it is really important to drink a glass of water after getting up.
In autumn, you should actually drink more water. In autumn, because the weather is hot and dry, the water in the body evaporates quickly. Drinking water can replenish the body's water in time. Once the skin is short of water, it will be very sensitive, and itching is a common symptom.
However, drinking water before going to bed at night is very bad for your health. After 9 o'clock in the evening, all the organs of the body are in a state of sleep. Drinking more water at this time will make the organs work forcibly.
Especially the internal organs, at this time to digest the water that is drunk into the body will disrupt the normal biological clock, especially the kidneys at this time, which will cause edema.
Sleep is also a way to regulate the body, but if you drink too much water before going to bed, it will affect your sleep state and make your body bloated.
So don't drink plenty of water before going to bed, and at the same time ensure enough sleep time.
Second, don't eat midnight snack.
On the one hand, obesity is due to the body itself, on the other hand, it is unreasonable diet. As far as the body itself is concerned, everyone's digestive function is different, and due to physical reasons, some people will not get fat no matter how they eat, and some people will get fat when they drink cold water.
However, for many people in life, the biggest factor causing obesity is undoubtedly diet. Irregular diet is the main cause of obesity.
Don't eat anything before going to bed at night, and don't eat anything at midnight. Nowadays, many people spend more time socializing in the evening. They try barbecue, bread and hot pot all the time, but they don't want to. Such a diet is very harmful to health.
In particular, some high-calorie foods will turn the body's heat into fat and cause obesity. Healthy people don't eat anything before going to bed at night, even dinner, because at night, the organs of the body are at rest, and the work during the day has made the organs feel tired. Proper rest can restore their functions well.
However, eating midnight snack at night will also cause organs to continue to work and have a great impact on health. So stay away from midnight snack at night and prevent obesity from the source. If you persist for a long time, you will become thinner.
Third, stretch before going to bed.
In many people's minds, stretching should be the action after getting up in the morning, and stretching can stretch the body well.
In fact, if you can do stretching exercises before going to bed at night, it will also help you fall asleep, and at the same time help people achieve the goal of slimming.
This is because in the process of stretching, the qi and blood in the body will get a good circulation. Take blood as an example, it can help the body excrete toxins in the process of flowing.
Some office workers can't exercise their waist, especially their spine, because they are sedentary during the day, which will cause their bodies to dislocate.
In the process of stretching, the waist can be effectively exercised, and the spine is in the right position, which is necessary for blood circulation inside the body.
These are all things that can make your body slim and fit. Therefore, you can do some stretching exercises before going to bed.
Fourth, massage gallbladder meridian.
In life, obese people are dissatisfied with two parts of the body, one is the waist and the other is the leg.
For the waist, many people will accumulate too much abdominal fat because of unreasonable diet, which will lead to obesity over time.
Now, legs have become the focus of many people's attention. Many people want their legs to be long. Having long legs is not only a girl's dream, but also a luxury for many men.
You can lose weight by massage and gallbladder beating before going to bed. The gallbladder meridian is located in the lower limbs of human body. When you wear pants, you can go all the way along the inside of the pants to your knees. There are several important acupoints in this place, such as Shi Feng and Huantiao, which is where the gallbladder meridian is located.
When massaging acupoints, it can effectively relax meridians and dredge collaterals, and can also effectively discharge toxins from the blood. When the blood circulation is accelerated, there will be enough space and energy in the body to expel toxins from the body. If the edema and toxins in the body can be discharged, it will naturally lose weight.
Therefore, you can massage and beat your gallbladder before going to bed.
Five, soak your feet before going to bed
Soaking your feet before going to bed is more than just helping you fall asleep. As the second heart of the body, the role of the foot is often ignored by us. Soaking feet before going to bed is very helpful to lose weight.
This is because soaking feet can improve the blood circulation of feet and promote the metabolism of the body while driving away the cold.
At the same time, you can massage Yongquan point, which is more beneficial to your health. So you can lose weight by soaking your feet before going to bed.