Best fat reduction plan
To lose weight, we should not only master the right method, but also master the right time. The above is the best schedule for everyone to reduce fat. Lazy MM can easily achieve the goal of slimming by following the trend!
1, when is the best time to lose weight?
1. Morning time
When people get up in the morning, they have spent nearly 8 to 10 hours on an empty stomach. Don't stop eating to lose weight. Supplementing food properly at breakfast time can make you full of energy all day, prevent eating too much at lunch and help you lose weight!
2. Before and after meals
30 ~ 45 minutes before meals, proper exercise can make the food center relatively inhibited, reduce the secretion of digestive glands, make your appetite less intense, and thus reduce your food intake. 30 minutes to 45 minutes after a meal, proper exercise can promote the digestion and absorption of food in the gastrointestinal tract, avoid fat accumulation, and lose weight equally significantly.
3. After fitness
After fitness, people easily feel hungry. Be sure to watch your mouth at this time, or the exercise you just did will fall short. If you are really hungry, you can eat less skim or low-fat yogurt to help repair muscles and restore liver glycogen.
4. Machining clearance
Taking a break is also a time to lose weight. Don't eat snacks without restraint because of stress or boredom, which will make you consume too many calories invisibly. If you really want to eat, you'd better choose low-calorie foods such as apples or carrots.
5. When you feel hungry
The hungrier you are, the more time you test your determination and perseverance to lose weight. When people are hungry, it is easiest to relax their vigilance and eat and drink. Therefore, in order to lose weight, we must control our appetite and not overeat. Drinking a little water or soup before eating can reduce food intake and avoid eating too much.
2, small coup to lose weight
1. Eat slowly.
When eating, you can achieve the goal of losing weight by slowing down the eating speed appropriately. Researchers believe that after food enters the human body, blood sugar in the body will rise. When blood sugar rises to a certain level, the food center in the brain will send a signal to stop eating. If a person eats too fast, when the brain sends a signal to stop eating, it is often because he eats too much.
2. Eat more fruits and vegetables
Eating more fruits and vegetables helps to lose weight, while meat can easily become fat and be stored in the body. Protein or carbohydrates in fruits and vegetables are not easy to be converted into fat, especially green vegetables without sugar are more effective for losing weight, because it will make the human body consume more calories than the fruits and vegetables that a person eats. Vegetables and fruits meal refers to mainly eating vegetables and fruits, completely or basically not eating cereals or meat, so as to greatly reduce the total calorie and fat intake of the meal.
Do aerobic exercise
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
Requirements are:
A. Have enough oxygen to participate, preferably outdoors;
B. it must last for 30~60 minutes;
C the heart rate during exercise is less than 150 beats/min.
Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs. In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Doing yoga in my spare time is good for losing weight.
Yoga slimming is an iron fact, but how can we achieve the best slimming effect? First of all, we should grasp the best time to practice yoga: 18:00-20:00. Because at this time, the body temperature is the highest, the muscles are the most flexible, and hard and lasting exercise will become easier.
Secondly, step by step and master the correct methods: step by step In order to achieve the success of yoga practice, we must also master the correct methods. Yoga is a perfect scientific system. Although not everyone can make all yoga poses perfectly, they can undoubtedly master the essentials of yoga practice without difficulty. Every step of yoga practice should be serious and not rushed. During the practice, you should cooperate with breathing and move as slowly as possible to keep the balance of the whole movement.
3, the principle of exercise to lose weight
The first principle of exercise to lose weight: insist on aerobic exercise. Because fat metabolism can only be carried out with the participation of oxygen, aerobic exercise is the best way to lose weight. There are three conditions for effective aerobic exercise: adequate oxygen participation; Most muscle groups in the whole body participate in sports; Keep it for 20 ~ 40 minutes. There are many forms of aerobic exercise, mainly brisk walking, jogging, swimming, mountain climbing, cycling, aerobics and so on.
The second principle of exercise to lose weight: achieve moderate exercise intensity. Exercise prescription to control obesity must reach a moderate intensity, too small will have no effect, too large will also endanger health. The intensity of self-test exercise can be determined by pulse (heart rate). The pulse immediately after exercise is 170 beats/min minus age (for example, at the age of 60, the pulse is 1 10 beats/min), indicating that the exercise intensity is appropriate. If it is lower than this value, "the face does not change color and the heart does not jump", indicating that the amount of exercise is insufficient; If it exceeds this value, it means that the exercise intensity is too high.
The third principle of exercise to lose weight: consume at least 300 kilocalories each time. This is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. The weight loss exercise should be gradual, and the calorie consumption can be gradually increased from 240 calories per day to 320 ~ 400 calories per day until 640 calories per day is appropriate.
The fourth principle of exercise to lose weight: make exercise prescriptions for different people. Exercise prescription is best formulated by a professional weight loss institution. Through treadmill, power bike and other equipment, measure the level of aerobic exercise ability, and make a weight loss plan according to the obtained data and the physique of obese people. In the exercise control process of obese people, it is also necessary to constantly adjust the exercise prescription, so that you can neither exercise without a prescription nor use the prescription at the end.