Healthy exercise to lose weight
1, fixed practice
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle 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. Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight. In addition, you can also do "slimming exercises" on your way to work.
If you sit in the car, lift your legs together about 5 cm from the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.
2. Strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
3, reduce calorie intake combined with walking.
Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.
Eat healthily and lose weight.
1, appetite control method
Restrain your appetite and eat only 70% of the previous constant per meal. After a week, your stomach will naturally shrink and your appetite will naturally decrease. Most obese patients have a good appetite, so they can be reduced by drug treatment.
2, eat less and eat more meals.
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, eat as slowly as possible. This can reduce the accumulation of excess fat.
3, fruit diet
Fruit diet means eating nothing but fruit all day long until you are full. Of course, not all fruits are suitable for losing weight. The fruits that are more effective in losing weight are apples, kiwis and raisins.
Weight loss principle: Eating fruit can make people lose weight in a short time, because eating only one thing can reduce food intake. In particular, high-fiber fruits can make the body's metabolism faster and lose weight.