First, read more books first.
It is very helpful for you to see how others lose weight and learn from others' practices, just like the article "Xia Yun's Slim Adventure on the Bus" which was very popular recently and shared by netizens.
Second, listen more.
Even if you have read countless articles and come into contact with a lot of experience, it may not be true, so listen more, see what others say, and then make your own decision. Of course, I think I will recommend it to you if it is good. My friend is too thin.
Third, diet and exercise.
Diet and exercise are essential to lose weight. Let me introduce you briefly.
Fat burning
About 10 minutes after you start aerobic exercise, you start burning more fat than carbohydrates. For example, in order to minimize body fat, bodybuilders usually do 3-5 hours of aerobic training every week for 30-60 minutes before preparing for the competition.
It is important to warm up and relax when doing aerobic training. Start slowly, gradually increase the speed until you reach your heart rate target range, then gradually slow down and walk slowly for three to five minutes until the end, which will help your heart rate return to normal.
In order to burn fat to the maximum extent, it is best to do aerobic exercise before eating in the morning. Because liver sugar is at the lowest level at this time, your body will use stored fat as energy more quickly. If it can't be arranged in the morning, it can be arranged after strength training. In addition, if you do leg exercises today, you only need to do the lowest intensity aerobic exercise, because if you do high intensity aerobic exercise again, it may lead to overtraining.
Safety of aerobic exercise
When doing aerobic exercise, be as careful as doing strength training, avoid injury, avoid high-intensity aerobic training, and be sure to add more water. If you feel dizzy or have difficulty breathing, you should stop exercising immediately.
Proper aerobic exercise is very beneficial to your overall health. With a healthy diet, it can help you reduce body fat and show muscle lines.
Gradually entering autumn, many netizens don't know what exercise to do to lose weight in autumn. The editor below will recommend several aerobic exercises suitable for autumn and winter.
1. Operation
Running is the best aerobic exercise at present.
Effect index: ★★★★★★★
Adapt to the crowd: almost everyone
Running is the best aerobic exercise at present, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit.
Technical points: each time is not less than 40 minutes, and the speed is mainly medium or jogging.
climb mountains
Mountain climbing has a better effect on the exercise of cardiopulmonary function.
Effect index: ★★★★★
Adapt to the crowd: patients with hypertension and coronary heart disease should do what they can.
The temperature in late autumn doesn't feel 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. In addition, mountain climbing has a better exercise effect on cardiopulmonary function.
Technical points: the climbing speed should be slow, and you can adapt to the temperature by increasing or decreasing clothes when going up and down the mountain.
Badminton and cycling to lose weight in autumn and winter
3. badminton
Badminton can continue to lose weight without rebounding.
Effect index: ★★★★★
Adapt to the crowd: almost everyone
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.
Technical points: It is very important to prepare before exercise to avoid injury.
Ride a bike
Riding a bike over mountains and mountains, coupled with speed, can consume more calories.
Effect index: ★★★★★
Adapt to the crowd: almost everyone
Climbing a mountain, combining speed and speed, can consume more calories.
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.
You can try rhythm exercises, and the pedal can be stepped up and down. Try to pedal as smoothly as possible, don't jump on the seat, and keep your upper body relaxed. You can also try intensity exercises, slow down most of the time, and even talk while riding.
You can also do intermittent exercise, ride at a faster speed for 5 minutes, then relax 10 minutes, and then ride at a faster speed for 5 minutes. Changing the rhythm and intensity of exercise can make the exercise process interesting and form different intensity stimuli.
Diet:
Monday:
Breakfast: a cup of milk, egg pancakes (not crisp in the middle) 1 yuan.
Chinese food: fried green pepper with bean skin, fried shredded chicken with cucumber and fried rape with mushrooms.
Dinner: garlic mixed with sauce beef, chilli fried bitter gourd, shredded green vegetables and vermicelli soup.
Tuesday:
Breakfast: a bowl of red dates and corn paste and a vegetarian steamed stuffed bun.
Chinese food: stewed lentils with vegetarian dishes, cauliflower with tomatoes, steamed egg soup with shrimps and half a bowl of rice.
Dinner: Mala Tang, including a big bowl of tofu, mushrooms, vegetables, kelp, chicken balls and so on.
Wednesday:
Breakfast: pumpkin, medlar, rice porridge, fried eggs and assorted pickles.
Chinese food: braised beef, cold spinach, fried cabbage with vegetables and half steamed bread.
Dinner: winter melon sparerib soup, carrots, green peppers, shredded potatoes and cold tomato paste.
Thursday:
Breakfast: a bowl of soybean milk, two pieces of whole wheat bread and an egg.
Chinese food: Sufu water spinach, preserved eggs mixed with tofu, green bean sprouts boiled in vinegar, and half a bowl of rice.
Dinner: fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.
Friday:
Breakfast: a bowl of red bean and rice porridge, refreshing side dishes (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1.
Chinese food: scrambled eggs with tomatoes, celery mixed with auricularia auricula, fried with oily wheat, and half a bowl of rice.
Dinner: spinach, pig blood tofu soup, fried potato shreds, cold cabbage.
Saturday:
Breakfast: bean curd with soy sauce, steamed egg soup and half steamed bread.
Chinese food: cold broccoli, steamed fish, diced green pepper, diced winter bamboo shoots and half a bowl of rice.
Dinner: cold green bamboo shoots, Mapo tofu, hot and sour lotus root slices and a bowl of millet porridge.
Sunday:
Breakfast: a steamed waxy corn, 1 poached eggs and a glass of milk.
Chinese food: tomato beef noodles (only half of the noodles), cold kelp, shredded carrots.
Dinner: bean sprouts and fish balls soup, vegetable fried loofah, baked sweet potato 1.
Five points to lose weight in autumn:
1, don't eat for 3 hours before going to bed! The sugar you eat at night will all turn into fat and stay in your body, so eat dinner as soon as possible!
2, do not eat carbohydrates for dinner! Although carbohydrate is one of the three nutrients needed by human body, eating too much is the root of obesity. Forget it at night. Carbohydrates can be added to breakfast to replenish energy for brain activity. Reference carbohydrate content per meal: sliced bread 1 slice: about 28g; Rice 1 bowl: about 55g 3. Keep eating now! Although it is said to eat and drink. But don't overeat, chew at least 30 times per bite to stimulate the brain to send a signal of fullness.
4, you can't eat only a single food per meal! Lamian Noodles and Gai Rice, a single food, are easy to eat faster and have unbalanced nutrition, which is not conducive to weight loss and needs to be corrected. You need to eat more vegetables to keep a balanced diet.
5. Move in your daily life! You don't need to do special exercise, you can exercise anytime and anywhere, and burning calories is king.