Only by doing healthy and scientific fat-reducing exercise can we lose excess fat and have a perfect body.
1, the correct way to lose weight
1. Sleep to lose weight
Yes, sleeping is also a way to lose weight. Scientific experiments have proved that when people lack sleep, a growth hormone called auxin will surge in the body, which will greatly increase people's appetite; At the same time, the level of a "leptin" in the body will drop. This "leptin" is responsible for sending a signal to people that they are full. Its reduction means that your perception of whether you are full or not will be reduced, and it is easy to overeat. In addition, when you lack sleep, you not only want to eat, but also crave simple carbohydrate foods, such as chocolate, pasta and candy, because they can be converted into energy faster. In this way, how can you not be fat if you sleep less and eat more? Moreover, keeping enough sleep contributes to the body's metabolism, making it easy for you to develop a lean physique and make your skin better.
Step 2 breathe and eat
Scientists at the University of New South Wales in Australia found that the process of oxidation can reduce weight by tracking the path of each atom in the body. Breathing is an oxidation process. In other words, fat can be excreted as carbon dioxide through lung oxidation. Therefore, between your breath and your breath, you will lose fat. The method of breathing can be abdominal breathing in yoga. This way of breathing is an excellent way to strengthen the lungs. The specific method is to expand the abdomen to the maximum extent when inhaling and keep the chest still. When exhaling, try to contract your abdomen inward and keep your chest still.
3. Eat less and eat more to lose weight
Eating less and eating more is the best way to lose weight. Even if you eat all day, you won't get fat. The specific way to eat less and eat more meals is to divide the daily diet into 5~6 meals. As for how much you eat every day, it depends on your personal situation and the time of eating. Generally speaking, you can eat more at dinner time until you are full at six. Eat less outside of dinner, mainly fruits and vegetables, and eat less staple food. The most important thing to lose weight is to control the total calorie intake in a day.
Step 4 take a bath to lose weight
When bathing with hot water, hot water will wash away the dirt in the cortex, and the residual waste and excess water accumulated in the body will also be discharged with sweat, which can eliminate edema on the one hand and promote metabolism on the other. It would be better to add some ginger slices or bath salt to the water when taking a bath. After bathing, a simple massage with massage oil can also help you sleep.
Step 5 stretch to lose weight
Stretching to lose weight was put forward by Dr. Wancheng Sato, a famous Japanese doctor of medicine. He believes that as long as it is 70 seconds three times a day, it can effectively help to lose weight. Stretching can suppress appetite and reduce calorie intake; Can exercise muscles, enhance metabolism and promote fat burning; It can also improve constipation. However, stretching cannot replace full-body exercise. In order to lose weight effectively, we should combine a variety of sports, such as swimming, running, cycling and other aerobic sports, as well as some anaerobic sports.
2. How to exercise to lose weight?
1. The principle of exercise to lose weight
The most common aerobic exercise in daily life is nothing more than walking, brisk walking, jogging and ball games, while swimming, dancing and rhythmic gymnastics are also aerobic exercises that more and more people follow in recent years. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration. Compared with explosive sports such as running, long jump and weightlifting, aerobic exercise can last for more than 5 minutes!
When we do aerobic exercise, the target heartbeat is kept at about 60% of the maximum heartbeat for more than 30 minutes. At this time, fat will be stimulated to provide energy for the human body. The energy provided by fat can be as high as 85% of the total consumption, and it will enter the best stage of losing weight. After 45 minutes of exercise, the consumption of fat will be reduced again. Therefore, Bian Xiao also suggests that you choose low-intensity aerobic exercise for 30 to 45 minutes during weight loss, and you can do another 5 minutes to relieve your heartbeat!
Step 2 practice intermittently
As the name implies, intermittent exercise is decomposition exercise. After moderate-intensity exercise 10 to 15 minutes, rest for 20 to 30 minutes. Although the heartbeat will ease during rest, the body is still in a state of tension and excitement, which needs to be recovered by consuming energy to continue to maintain a high fat burning rate. Therefore, after two burns, the effect of heart activity is the same as that of exercise lasting for 30 minutes. The most important thing is to consume more fat and raise metabolism to the highest point!
3. Fast and high-intensity exercise
Although the exercise time is short, the speed is greatly improved, so that the heart rate can reach the standard quickly. The heart has enough time to rest after each contraction, which effectively improves the strength of the heart. At the same time, due to the regular contraction and release of muscles, the venous blood return is accelerated, which can naturally supply coronary artery nutrition to the heart and make the heart get more nutrition.
4. Weight-bearing exercises
If you train in a brisk or slow way on the treadmill, you can lift the dumbbells with lower pounds to fully train biceps, press shoulders and stretch triceps. Taking a 3-pound dumbbell as an example, the fat burning rate can be increased by 5%, reaching 15%.
Cyclic exercise
Every training is one continuous exercise after another. The upper body and the lower body should be carried out alternately, and the lower body should focus on exercising the hips, waist and legs, because these trainings can consume more oxygen, raise the heart rate more effectively and burn more calories!
6. The best time to burn fat
06:00-09: Get up early and jog for 30 minutes, or get off at a suitable place and walk to the company. Remember to avoid excessive exercise intensity, so as to avoid exhaustion in one day.
14:00 to 18:00: If you want to lose weight faster, then choose this period of exercise, which will not only accelerate your metabolism, but also greatly increase the calories consumed per hour with the same amount of exercise!
Keep in mind these "six fast fat-reducing methods" and carry out a weight-losing plan regularly to make yourself healthier!