Tools/raw materials
lose weight
If you don't try to lose weight in winter, you will be sad in spring and summer.
1
In winter, there are scarves around the neck that is not high enough, hats to cover the big face that is not delicate enough, coats to cover the waist that is not slender enough, and thick clothes to wear, so the threat of curves to them is weakened. Keeping fat under loose clothes is a common problem for many people.
Don't wait until spring comes. Experience tells you that it takes 2 ~ 3 months to lose weight correctly. If you start to awaken the motor nerves that tend to hibernate now, you will appear in front of everyone immediately next spring. Others will envy you for being slim, and you don't have to drink diet pills for beautiful clothes at that time and exercise crazily against various fitness equipment.
2
There are only two choices before you now: continue to hibernate, or wake up quickly. The person who chose the former has been fired from the slimming bar. Since ancient times, the boundary between Chu and Han has been drawn, because we can't participate in the slimming plan until next year, which is completely out of step. Choosing the latter requires considerable determination, because it becomes more difficult to start losing weight at this time.
three
According to long-term experience, you need to consume 10% more fat in winter than in the past, in order to increase the body's heat and avoid the body's deficiency and cold; Replenish the skin with enough oil to prevent the skin from drying out. Therefore, foods with high fat content cannot be completely excluded, and the means of diet control are much softer.
Now the speed of fat synthesis is much faster than before. Now the probability of getting fat after eating a cup of ice cream is 2 ~ 3 times that of autumn. It's crazy to indulge your weight a little, and it's more difficult to control.
Now the metabolic rate of fat is lower than that in autumn 10%, so you used to run 1 hour and consume 700 calories. Now you need to run for nearly 10 minutes to achieve this goal.
So you will feel very hard, often can't grasp the proportion of intake and consumption, shouting to lose weight while afraid of falling down, and finally secretly blowing the swimming ring around your waist. Then, please stick to your weight-loss creed, put an end to the habit of being lazy, and make a complete list of fitness programs so that excess fat has nowhere to hide.
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Three principles
1
Losing weight is our attitude towards life. Don't laugh at those who say they want to lose weight. Losing weight for both men and women is not simply "losing weight to please yourself". Don't feel stupid. Losing weight is a positive attitude towards life, a manifestation of being kind to yourself and shaping your image more ideally, and a visual and sensory enjoyment for yourself and others.
2
Losing weight is a kind of enjoyment, not self-abuse. We don't want to be abused on fitness equipment. The quality of rest after work should be high. Choosing low-intensity aerobic exercise can not only stretch stiff ligaments and muscles, but also regenerate more abundant mental energy. We won't stop eating. We need everyone to have a good meal. In the process of chewing food, it can relieve mental stress, stimulate the cerebral cortex and make the mood better. We just need to grasp the principle of "seven points full". We don't want to sacrifice our health, so those diet pills that make us have diarrhea, vomit and weak eyes should disappear quickly.
three
Losing weight is not to lose weight. Although weight is an intuitive standard for us to measure the effect of losing weight, we should not simply aim at losing weight. First calculate your own bmi value to see if it meets the requirements, and then plan where you can reduce it according to the standard value. If you turn those seemingly foaming fats into tight muscles, you may gain weight instead of losing it, but you will look much thinner.
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Eight habits
Eat less and eat more, five times a day, and eat less each time. Don't be afraid of being said to be greedy for cats. Irregular diet will turn you into a fat burning machine. Because of the long-term standard eating time, the conditioned reflex of the digestive system will generally enter the best working state immediately, and the absorption function of nutrients in this state is very strong. So you can eat yogurt and nuts in the morning and fruit or beef jerky in the afternoon instead of eating three meals in the morning, so as to ensure that you won't feel hungry and overeating during dinner.
Low calorie philosophy 0.5 kg =3500 calories. With the reference of bmi, you will know how many calories you should consume in a day. The previous formula is a low-calorie philosophy that reminds you to eat. Don't always eat and drink. For every 3,500 calories, the weight may increase by 0.5 kg, and vice versa.
It is enough to go to bed early and get up early for 8 hours, and it is best to ensure the sleep quality between 1 1pm- 12pm. Form this good habit, you will feel refreshed all day, and your motor cells will become active once they are mobilized. You can't exercise actively when you are depressed. You just want to sleep at this time, so it's strange to doze off on the sofa.
Weighing yourself sooner or later is the most worrying thing. Put an electronic scale at the door and weigh it when you go out and go home. The biggest advantage of electronic scales is that the numbers are accurate, accurate to the decimal point after kilograms. Limit your weight to around 1 kg, or you will have to reflect on whether you have eaten too much.
Wearing low-waisted trousers with belts is a fashion trend in recent years. There is no belt on the waistline of many pants, so many girls don't wear belts for a long time and gradually become wider and fatter. A belt that can help the waist exert strength, exercise abdominal muscles and control gastroptosis. Be sure to pick it up again, so that when you eat, you can feel the pressure of your stomach on your belt very quickly and remind yourself not to eat any more. On the other hand, wearing a belt can keep the line of the waist, so that fat will not stay here for a long time.
1 hour exercise, even if you are busy every day, leave some time to make up for an hour of exercise. Climbing stairs, walking, standing and waiting for the bus and going to the toilet, we should cultivate our interest in sports and move our long-term stiff joints. In winter, vasoconstriction leads to insufficient blood supply to limbs, and often cold hands and feet. The most immediate way to dispel cold is to exercise more, speed up blood circulation, make your face rosy and your body warm. Stand on tiptoe, bend over, shrug your shoulders and turn your neck, and you can easily get rid of the poor appearance of timidity.
When you are crazy, it takes a lot of energy to be happy, laugh or scream. Yoga laughter has a new way to lose weight. The best choice for winter entertainment is skiing and skating. The venue is empty, you can shout loudly, and no one will give you the cold shoulder. If you are still the king of K songs, then be a bully seriously, deeply interpret every song and adjust your breathing. You will find that your lower abdomen, chest muscles and back are very tense. Singing a song is equivalent to doing a comprehensive physical training.
Stay away from caffeine and nicotine, don't smoke, and don't consume too much caffeine. Coffee, cola, strong tea and wine should be controlled in moderation. The study of nutrition combined with kinematics shows that the energy balance of 300 ~ 500 calories will ensure balance and obtain the maximum exercise effect. These drinks, which are very irritating to the stomach, destroy the normal working mechanism and affect the energy balance of the body.
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Matters needing attention
Be fully prepared to lose weight. Having instruments to prepare requires firm faith and enthusiasm. From tomorrow, you will be a winter weight-loss soldier. By mid-March, the temperature is rising, and once the spring clothes are on the market, you can show off the weight loss achievements that have been hidden all winter.
Basically, as long as the fat layer on the abdomen, waist, arms, thighs and shoulders becomes thinner, the whole person looks thinner, with only five key points, and the pressure should not be too great.