1, the secret of whole body weight loss
First, arrange the diet reasonably.
If you want to keep a slim figure, you should scientifically arrange the intake of three meals a day, pay attention to the collocation of meat and vegetables, balance the thickness, eat less fried, greasy and high-sugar foods, ensure a light diet and prevent your body from being overweight.
Second, relieve mental stress.
Excessive stress can easily stimulate the desire to overeat and increase the demand for carbohydrates, which will lead to the slowdown of metabolism and the occurrence of obesity. Therefore, if you want to lose weight, you should pay attention to adjusting your mood, learn to release pressure and relax.
Third, change the way you drink water.
As we all know, drinking more water can reduce calorie intake, and hydrating at any time will keep you full and reduce your appetite. But many people think that water is tasteless and tasteless, which always makes people uninterested. At this time, you might as well add a slice of lemon to the water, which is sour and sweet and will definitely make you drink it again.
Fourth, don't stay up late.
Physiological disorder is an important cause of obesity, but leptin can promote metabolism and help blood circulation, so sleeping for 8 hours every day can help you lose weight. Therefore, if you want to lose weight, you must keep all the functions in your body normal, don't stay up late and get enough sleep.
Fifth, there should be moderate exercise.
The so-called moderate exercise, it is best to choose the right time and exercise, and then stick to it, while exercise is best to choose some aerobic exercise instead of strenuous exercise, because strenuous exercise is not helpful to lose weight, but it does not rule out doing some strength exercise at ordinary times. If you combine aerobic and strength, you can exercise better!
2. How to lose weight is the healthiest and most effective.
First, strength training.
Strength training can not only strengthen muscles, but also speed up metabolism. If you lift weights for 45 minutes three times a week, then 10 will lose 10 kg in a month. In order to avoid hurting your health, it is best to ask a professional coach to help you choose the right weight and make an appropriate exercise plan.
Second, swimming to lose weight
Swimming is one of the most common ways to lose weight, and it also belongs to aerobic exercise, which can not only help you lose fat, but also strengthen your physique and improve your immunity. It is worth noting that the swimming time should be more than one hour.
Third, eat less and eat more.
Eating less and eating more meals is to subdivide the daily eating habits of three meals a day into more meals. When you feel hungry, try to chew slowly, which can reduce the accumulation of excess fat.
Fourth, exercise regularly.
Doing regular exercise 3-5 times a week is definitely a good way to reduce body fat, lose weight healthily, increase muscles and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months.
Five, skipping rope
Studies have found that skipping rope for ten minutes in a row consumes almost the same energy as jogging for half an hour or dancing for twenty minutes, while skipping rope three or four times a week, about ten minutes a day, five times a day, is a very effective and moderate exercise. But it is best to wear comfortable soft-soled sports shoes to reduce the impact and prevent the joints from being damaged by vibration.
3. What actions can you take to lose weight?
1. Windmill style
Objective: Abdominal muscles.
Stand with your legs, open your hands to both sides and tighten your abdominal muscles.
Bend from the waist, touch your left foot with your right hand, and straighten your left hand up.
After 25 repetitions, switch to the other side.
2. Arrow Squat
Target: Hips and legs
Do a squat with your right leg forward for 4 seconds, then get up and repeat 5 times.
Change your left leg and do a squat forward for 4 seconds, then get up and repeat it 5 times.
Repeat the whole routine twice.
Stretch your arms
Target: arms and shoulders
Hold the dumbbell in your right hand and lift it up so that your arm is parallel to the ground.
Then straighten your arms forward and return to your original position.
Repeat 15 times for each arm.
4. Flat support/push-ups
Target: Abdominal and core muscle groups
Flat support posture (palms on the ground, abdomen tightened, back straight).
Hold for 30 seconds and bend your knees.
Do 15 push-ups.
5. Bridge Yoga Bird
Target: chest and buttocks
Lie on your back with your knees bent and your feet flat. Take a 3-5 kg dumbbell in each hand. Raise your arms horizontally, straighten them, palms up.
Lift your hips and do bridge yoga in a straight line from your shoulders to your knees. At the same time, raise your hands upward, and the hands holding dumbbells will meet directly above your chest, with palms facing each other.
Hold it for a second, then put it down and return to the starting position. Continue to repeat the above actions for 15 times.