Losing weight requires a scientific and healthy way: exercise plus diet.
First, sports.
1 bike
Many gyms have spinning bikes, which are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many people are prone to indoor hypoxia during previous training, although the gym is designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I don't approve of giving up healthy practices while losing weight.
Step 2 swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
Step 3 run
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
4. Pedal exercise
Lie flat on the bed, put your hands behind your head, bend your legs and slowly raise your knees. Straighten your left leg first, then retract it, and then straighten your right leg. Repeat this action 50 times. If you can do it longer, keep on insisting. This can exercise the leg muscles, make the leg lines more stylish, and remove the leg fat to make the legs firmer.
Second, diet.
1, banana
Bananas are low in calories, rich in dietary fiber and high in starch, so they are easy to get full. In addition, it takes some time for starch to be converted into sugar in the body, so it won't produce too much energy accumulation. It is the first choice to lose weight.
2. orange
Oranges are rich in vitamin C, calcium, phosphorus, potassium, carotene, citric acid, hesperidin, aldehydes, alcohols, alkenes and other substances. Orange is rich in fiber, low in calories and contains natural sugar, which is the best choice to replace dinner or sweets such as candy, cakes and biscuits. People who love sweets and want to lose weight can eat oranges to satisfy their desire for sweets. In addition, oranges are rich in fiber, so eating more can help defecate and reduce the accumulation of toxins in the body.
3.pitaya
Pitaya is a kind of slimming fruit with low calorie and high fiber. Secondly, pitaya contains a lot of vitamin C that can whiten skin and water-soluble dietary fiber that can lower blood sugar and relieve constipation. So eating pitaya in summer is very effective for slimming.
4. Apple
Eating an apple before meals can not only help you reduce your appetite, but also be a good way to slim your waist and abdomen. Apples contain a lot of dietary fiber, which can promote gastrointestinal peristalsis and play a very important role in detoxification and slimming. In addition, the fruit acid contained in apples can metabolize excess calories in the body, which is an ideal diet food and can reduce body fat.
Extended data
Jogging welfare
1, lose weight
People who hate strenuous exercise can choose jogging to lose weight if they want to lose weight in a simple and easy way. Jogging to lose weight can burn the calories of our body quickly, and it can be done at any time without too many forms and fixed places.
For weight loss, it is not that the faster you run, the better your weight loss effect will be. On the contrary, the faster you run, the easier it is to hurt your health, so jogging is an unimaginable way to lose weight.
Jogging to lose weight mainly depends on persistence, and you can't lose weight after running a sweat. If you really want to get rid of the fat on your body, you can lose weight easily by jogging according to your own situation and physical strength, and it is best to stick to it as a habit.
Jogging with moderate intensity won't make you hard, but it can also help you burn fat. Jogging can help you lose weight easily for some busy office workers. If you are not too far away from the company when you go to work every day, you can insist on jogging every day, which can decompose the fat in our body and achieve great body shaping effect.
Can jogging lose weight?
They do feel a temporary weight loss after sweating all over. Boxers and wrestlers have weight limits. Therefore, before measuring their weight, they all ran hard for fear of "leaving" a little sweat on their bodies, but this was only a temporary weight loss after the water in their bodies disappeared. After drinking a few glasses of water, they will regain their original weight.
But isn't exercise good for weight control? This is not entirely correct. If a person eats and sleeps, there is only one way to gain weight. On the contrary, exercise as much as possible and consume calories, so that these calories will not become fat and be stored in the body. Not only that, if a person develops the habit of jogging for a long time, his weight will naturally become the most suitable weight for activities.
Overweight people can still lose weight by jogging for a long time; People who are too thin will actually get fat. If the weight remains the same, the proportion of fat in the body will also decrease, in other words, the proportion of muscle will increase.
Although jogging can't make you lose weight satisfactorily, it can make your posture run freely, and the biggest role of jogging is actually here. However, many people don't understand. They want to lose weight wholeheartedly and often jog on an empty stomach, thinking that this will help them lose weight. In fact, there is a big mistake in this way of running, because the result of reducing calories in the body will inevitably consume the heat source stored in the liver and bring a great burden to the liver. In addition, blood lipids increase after exercise, which brings extra burden to the heart. At this time, according to the electrocardiogram, we can see abnormal changes.
Step 2 quit smoking
Jogging can help you quit smoking;
Smoking addiction is caused by nicotine acting on the central nervous system.
When people are running, the pituitary gland can secrete a kind of "happy hormone" called β-endorphin, which makes people feel high and energetic, thus inhibiting the onset of smoking addiction; In addition, during persistent exercise, the cardiopulmonary function and iliac muscle function of human body are greatly improved, so that oxygen supply in blood is sufficient, the decomposition of carbon monoxide hemoglobin conjugate caused by smoking is accelerated, and the onset of smoking addiction is reduced.
Generally, after jogging (per minute1.20m) and brisk walking (equivalent to the speed of crossing the intersection at a brisk pace) 1.5 minutes, β -endorphins begin to be produced. Quitters can jog for 30 minutes every morning and evening. After completely quitting smoking, most nicotine in the body can be excreted after 1-2 weeks, and the withdrawal symptoms of the human body can gradually disappear after about 2-3 weeks. Exercise to quit smoking must be insisted, because β -endorphin will not be stored for a long time after it is produced, and it has its metabolic cycle, and it will be wasted if it is not adhered to in the end.
Baidu Encyclopedia: Jogging