1, the principles to be followed in losing weight
1. Less salt and more vinegar
People who eat too much salt are prone to stroke and kidney disease. The general diet should be light. Experts suggest that drinking one or two meters of vinegar every day is good for the stomach and good for reducing fat.
2. Eat less meat and more vegetables
Medical evidence shows that amino acids in meat have side effects on human body. Eating too much meat can easily lead to excessive fat and weight gain, which is also harmful to health.
3. Wear less clothes and take more showers
Less clothing means that winter is coming. Don't wear too warm clothes. It's best to wear only warm clothes. In addition, it is necessary to take a bath regularly to remove the dirt between the skin, so that the body can get proper massage, promote blood circulation and improve the metabolic rate.
4. Less cars and more steps
Walking can not only exercise, but also improve the basal metabolic rate. Walking after meals can help digestion and prevent fat from accumulating in the body.
Eat less and chew more.
Eating too much will greatly increase the load on the stomach and intestines, and will also store excess nutrients under the skin, making people obese. Chewing more food can reduce the burden on the stomach and help digestion.
6. Eat less sugar and more fruit
Adults with too much sugar grow too much fat. Too sweet fruits, such as pears and oranges, should not be eaten. Eating too much fructose will make your weight soar.
7. Do more with less.
Don't ask classmates or colleagues to bring food and buy things for your convenience. Don't make excuses for being lazy. Leave your seat, walk around and see what you can do for others. This not only has a good relationship, but also exercises muscles and prevents fat from getting on the upper body.
8. Talk less and talk more.
Every time you lose weight, don't just talk on paper, let others practice their promises. Otherwise, you will always stare at other people's graceful bodies.
9. Be less angry and laugh more.
This sentence is not unreasonable. Have you ever heard of "Laughter Diet"? Laughter can not only keep you happy, but also exercise facial muscles, thus affecting the whole body nerve movement. Some people even say that keeping a good mood is very helpful for expelling toxins accumulated in the body.
10. Worry less and sleep more.
Instead of worrying about everything in order to lose weight, it is better to have a good sleep and cheer up to do weight loss exercises. Sleeping less than four or five hours a day is very harmful to your health.
2. Scientific weight loss campaign
Exercise in the morning
If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercise after eating is not good for the stomach, and it is not appropriate to exercise immediately after breakfast; In addition, when I get up in the morning, my blood sugar is low, so I need to add some energy before exercising. So it is better to drink a cup of honey water or a piece of bread before going to exercise after getting up early. After exercise 1- 1.5 hours, then have breakfast. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.
2) Exercise at noon
Generally speaking, the average person's body temperature is the highest at 2-4 pm, and then it begins to drop. On the contrary, the body temperature is the lowest within 3 hours before getting up in the morning, and exercise can't achieve the highest effect. Do you know that?/You know what? 3-6 pm is the prime time of human physiological cycle, which is most suitable for exercise. The reason is that the circadian rhythm is buried in the hypothalamus. At this time, the body temperature is at the highest point, the muscles are the warmest and most elastic, the response is the fastest, the strength is the greatest, people are the most awake, and they are not easy to get hurt, while the pulse rate and blood pressure are the lowest.
Noon is not recommended exercise time. Because exercise can easily affect normal Chinese food at this time, and Chinese food is very important to lose weight. If it is not easy to arrange exercise at other times, you can arrange lunch diet and exercise like this: two meals in the morning and afternoon will gain weight, while lunch will lose weight, mainly with a light diet. Lunch and exercise time should follow the principle of "exercise for at least 2 hours after dinner, and add more energy 1 hour after exercise".
3) Exercise at night
Evening is the most flexible time. If you can eat at around 6 pm, exercise at around 8: 30 pm is the best choice. It's too late to sleep easily.
If you need to exercise at 7-8 pm, you can transfer part of the weight of dinner to the afternoon dinner (or eat dinner 2 hours before exercise), or you can add some fruits, vegetables, bean products, porridge and so on. Avoid hunger at night after 1 hour exercise. Try not to eat too much after exercise at night, which will not only overload the stomach, but also affect weight loss. Meteorological astronomers also found that the air pollution was the lowest at 9- 10 and 3-5 pm on sunny days. Traffic air is dirty before 9 am and after 6 pm; Before the sun comes out, plants don't do photosynthesis and exhale carbon dioxide, which is not good. However, health weight loss experts believe that there is no need to haggle over the temperature difference of 1-2 degrees. The most important thing is to seize the time you can allocate to exercise. And proper exercise in prime time is the most important thing!