1, the reason why it is difficult to lose weight
The exercise method is wrong
Just doing aerobic exercise such as running or cycling is not very helpful for abdominal weight loss. "Strength training needs to be combined with aerobic training," said Sanjita Kaya Bo, an endocrinologist at Cleveland Clinic. This will increase muscle and burn more calories than fat. It is recommended that you do 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise every week.
Eat too much processed food.
Processed foods such as bread, biscuits and drinks will aggravate human inflammation, and eating too much will weaken the body's ability to lose abdominal fat. Natural foods, such as fruits, vegetables and whole grains, are rich in antioxidants and have anti-inflammatory effects, which can inhibit the growth of abdominal fat.
Eat the wrong fat
Studies have shown that a large intake of unsaturated fat (existing in meat and snacks) is related to the increase of visceral fat; Unsaturated fat (found in olive oil, nuts, salmon and other fish) can play an anti-inflammatory role, and moderate consumption is good for the body. But eating too much fat will lead to weight gain, so control the amount.
Lack of sleep
A study of nearly 70,000 women in 16 years found that people who slept for 5 hours or less at night were more likely to gain weight 13.6 kg or more than those who slept for 7 hours. The National Institutes of Health recommends that adults sleep 7-8 hours a day.
Insufficient exercise intensity
A study shows that people who do high-intensity exercise lose more abdominal fat than those who do low-intensity exercise. Natalie Gill, a certified personal trainer in California, said: "In order to lose stubborn abdominal fat, you need to exercise fully and burn more calories, and high-intensity exercise can just achieve this goal."
The exercise plan is wrong.
If you want to lose weight by sit-ups, stop it. Jill suggested doing some exercises on core muscles (abdomen, back, pelvis and oblique abdominal muscles) to improve the fat burning rate. It is suggested to practice flat support, which can not only exercise the core muscles, but also exercise the muscles of arms, legs and buttocks.
overpressure
Time is short, financial problems, worrying about children, no matter what the source of stress is, will make it difficult for you to lose excess fat, especially abdominal fat. This is not only because it is easier to eat high-fat and high-calorie foods when stressed, but also because the stress hormone cortisol will increase the fat content needed by the body and make fat cells swell.
2. Exercise to lose weight
First, outdoors.
Ride a bike
Effect index: ★★★★★
Autumn is very suitable for traveling, and it is also a good season for cycling, especially if you want to lose weight. Cycling over mountains and mountains, combined with speed and speed, can consume more calories. Try to lose weight quickly by cycling.
It is best to go outdoors by bike. If you feel comfortable outdoors, you can use different intensity and rhythm, or do it on different terrain, such as changing the driving route and adding mountain climbing items.
badminton
Effect index: ★★★★★
Badminton is also a good exercise to lose weight, which can keep your body from rebounding. Compared with outdoor sports, this kind of indoor sports makes people feel comfortable, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match. Pay attention to warm-up activities before exercise to avoid injury.
climb mountains
Effect index: ★★★★★
Mountain climbing has a better exercise effect on heart and lung function, and is of course the best way to lose weight. The temperature in late autumn is not very cold, but it decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes. Pay attention to slow climbing speed, and remember to increase or decrease clothes to adapt to the temperature.
run quickly
Effect index: ★★★★★
Running is the best aerobic exercise at present. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit. Pay attention to not less than 40 minutes at a time, and the speed is mainly moderate or jogging.
Second, indoors.
Standing against the wall
Standing against the wall is the most common way to lose weight. Before going to bed, stick your heels, hips and the back of your head on the wall as much as possible, put your knees and heels together, relax your hands and naturally hang down at your sides. This can effectively consume whole body fat, accelerate metabolism, and at the same time tighten your skin and improve sleep quality. In addition, when practicing, remember the three-point and one-line action core essentials to achieve the best results.
Hip-lifting exercise
Lie flat on the bed before going to bed, bend your knees, put your hands on both sides of your hips, and keep your palms close to the bed. At this time, the abdomen is lifted and the buttocks are slowly moved up and down to maintain a uniform breathing frequency. When your hips and thighs feel sore, you should practice 15 minutes every day, which will not only tighten your muscles, but also make your hips more beautiful.
foot bath
Foot bath is not only a daily cleaning time, but also a way to lose weight. The correct method can play a very effective role in losing weight, because all the important acupoints of the human body are concentrated here. Stimulating acupoints with hot foot bath before going to bed can promote metabolism and peripheral circulation of the body, accelerate detoxification and remove obstacles for slimming.
Full body bath
Different from the shower, soaking the whole body in hot water can speed up the blood circulation of body muscles and organs. A warm state can accelerate the process of fat metabolism and is beneficial to the detoxification of the body. At the same time, the whole body bath also has the function of oppressing blood vessels and lymph, which can promote the metabolism of lymphatic system and help remove excess water and garbage in the body. Grease deposited in pores will also be carried out by sweat, and at the same time, it will play an effective role in slimming.