Slimming weight loss three tips
Slimming weight loss three tips, fitness can promote the body's metabolism, exercise can also help us get rid of flab, walking is the easiest exercise, this sport is relatively high requirements for physical fitness, the following share slimming weight loss three tips what are the benefits.
Slimming weight loss three tips 1
Slimming weight loss tips one, find the fat in the way
We only see the weight, but ignored the fat. Researchers suggest that we should have a body fat review at least once a year to understand the distribution of fat in various parts of the body, as a basis for the development of fat loss program. Fitness centers, slimming centers, and weight loss clinics offer this service.
The most dangerous fat - waist and abdominal fat. This can cause a burden on the internal organs and lead to health problems, but fortunately, this part of the fat can be easily reduced through exercise and dieting.
The most difficult to reduce fat - limb fat. It's not harmful to your health, but it does affect your appearance. It is the most difficult to lose, and requires patience to do strength exercises, which are slower to consume and do not show up very well on the scale, but can make us look "thinner"!
Slimming weight loss tips two, healthy eating habits
Slimming, the first change is eating habits. Both habits must be able to stick to it for a long time.
Last eat staple food can lose weight
The principle of weight loss: the order of eating first eat soup vegetables and then eat the meat is more in line with the concept of health, but also can lose weight, this is a very popular to make the intake of calories down weight loss slimming skills. According to the healthy eating order, it will not be easy to feel hungry, and reduce the desire to eat snacks.
Implementation steps: first drink a lot of water, low-calorie soup, these soups can quickly produce a sense of satiety; then eat vegetables, compared to mixed with salad dressing vegetables, more should be the first intake of boiled or stir-fried vegetables; and then staple food, bread, rice row third to eat, meat, fish and other proteins and fats at this time to eat together.
Maintaining three meals a day is good for weight loss
The principle of weight loss: some people think that omitting a meal can reduce the intake of calories, this point of view is considered wrong by nutritionists. The brain accumulates energy until the next meal if the interval between meals is too long. In other words, if you skip one meal, you'll eat more than you normally would at the next one, and you'll accumulate a lot of fat as a result. It turns out that one less meal doesn't mean one less calorie.
Step by step: Stick to three meals a day, just adjust your eating habits.
Slow down the "edible" can lose weight
The principle of weight loss: to extend the meal time to 20 minutes a meal. It often takes 20 minutes for the brain to tell itself "I'm full". So experts suggest that the meal time control in more than 20 minutes, to eat slowly, which can "eat while thin". And medical experts also believe that meals eat fast food, the habit of even eating at home like a race, which is not a good appetite performance. Eat eat too fast people, often the stomach and intestines are not good, but also easy to eat too much at once and cause obesity.
Implementation steps: change hands to make chopsticks. The first thing you need to do is to use your hands to hold the chopsticks, so you don't get too much food at once, so you'll get less food per bite. Or put down your chopsticks after each bite to get into the habit of chewing your food.
Longer chewing time for weight loss
Principle of weight loss: Eating small amounts of food produces a feeling of fullness and careful chewing. The advantage of chewing is that even a small amount of food can still convey the `signal' of satiety to the brain. Often, because of work reasons, swallowing, and over time become a habit, although worried about their stomach is not still the original shape, once you pick up the chopsticks, but still swallowed in one gulp, the wind rolled clouds. If you're not careful, you'll eat too fast and too much, and you'll be overfed.
Implementation steps: each mouthful of food at least 30 times chewing is the key. Even if you don't eat a lot in one bite, the longer you keep the food in your mouth, the more satiated you'll feel if you chew slowly.
Slimming weight loss tips three, vegetables instead of fruits to lose weight
Every day eat one less fruit correspondingly eat a high fiber content of vegetables, such as celery, bitter melon. Because relative to vegetables, fruit sugar is high, eat more should not be thin.
Reminder: drink more water during the weight loss is the golden rule, but in the case of "water" enough, be sure to drink slowly, drink water too fast and easy to cause edema, and slowly drink can make us more "thin a little". In addition, in addition to dietary tips, exercise is also to be done with the weight loss, otherwise the thin meat is also loose and no sense of beauty, and finally I wish all my friends to lose weight as soon as possible to have a good slim body.
Three tips for slimming down and losing weight2
1, less sitting and more standing
Often standing can be effortless and easy to burn calories. Standing than sitting and lying down to burn calories several times higher, phone or watching TV when you can use the way to stand, both can make you more mental and can burn calories, played an effective role in preventing obesity.
2, eat more green food
Green food on the weight loss has a great help. The common green food in life is mainly tender bamboo shoots, spinach, cabbage and olive oil and so on. These foods are low in fat and rich in vitamins, which can reduce tension and inhibit fat accumulation.
3. Eat with small dishes
Small dishes are a simple visual weight loss tool. Eating with small cutlery can help you get fuller more easily. Many people feel a sense of satisfaction when they eat their meal until there is not a single grain left and their plate is empty. So the first thing you need to do to control your eating is to make your cutlery smaller.
4, smart snacks
It's no exaggeration to say that snacks are almost always the love of female friends. But sadly, snacks are generally high-calorie food, and eating more will lead to fat. To make sure you have some low-calorie "emergency snacks", such as small packages of nuts or cut up fruits and vegetables, you can satisfy your desire for snacking and reduce your calorie intake.
5, enhance the muscle exercise
The more muscle, the more calories will be burned. With a high level of physical muscle mass, fat is less likely to accumulate. Every new 1 kilogram of muscle in the body will consume 111 calories more per day. Therefore, enhance muscle exercise helps to lose weight
There are many ways to lose weight, but the important positioning is that you yourself have a heart of perseverance, and learn to use everything around you to lose weight, is a good way to lose weight.
Exercise weight loss considerations
1, the amount of exercise to match the physical condition
The physical condition of the poor, how to maintain fat burning? Again, this can be "tweaked" so that the amount of exercise matches the physical condition described above. Every time we exercise in the pursuit of health, we're actually aiming for a goal, and that goal may be different from time to time - one day you may just want to be a tame sheep, the next you may want to be a superwoman; and while exercising, we're also constrained by our fitness levels.
In short, it's important to do it the right way, step by step, and not just rush in regardless of your fitness level. According to their own physical strength at the time, the order of regulation, or increase or decrease the amount of exercise, so that they can easily burn fat, do not hard to take themselves as a female blue wave, get nervous all day long.
Exercise can enhance physical fitness, improve cardiorespiratory fitness, and is also useful for emotional relief. After the exercise, the muscles may be more tired, but the mood should be extraordinarily relaxed; but if you are in the exercise, just think of today's "goal" has not yet been achieved, perhaps you have to consider this goal is not too harsh point.
2. The amount of exercise depends on the goal
The amount of exercise depends on your goal. If you want to become a mysterious superheroine or an invincible woman, you need to exercise for about ten hours a day, right? It may not be enough! If you're running an Olympic marathon, you'll need a couple hours a day.
If all you want is to burn off excess body fat, strengthen your muscles, and improve your cardiorespiratory fitness, 30 minutes of aerobic exercise a day (less than an hour), three times a week or more, is enough.
3, step by step, exercise is not too much
Exercise of course may be too much, everything may be too much. Whether or not you're overdoing it, it's not how often you exercise, it's "how" you exercise. If your exercise is carefully designed to increase the amount of exercise you do, step by step, in accordance with your physical condition, there is no risk of overdoing it
If you start out by forcing yourself to exercise seven days a week, in an aggressive manner, and deliberately cross your physical load range, then it is very likely that you will be overdoing it.
If you find the right way to exercise, you won't have to worry about overdoing it. Once you're healthier and more energetic, you'll be too busy living a colorful life to overdo it.
Slimming tips
1, the daily sleep time should be no less than seven hours, at the same time, not more than nine hours, there is a study that shows that the lack of sleep, it will affect the daytime to help consume calories the secretion of the hormone, but also affect the "thin body" secretion. "The first thing that you need to do is to get a good deal on your own.
2, want to lose weight easily, you can go to bed at night before and a glass of milk, this time because the milk contains some substances to play a calming and hypnotic role, while eliminating tension. It helps to calm the mind and improve the quality of sleep.
3, do not read or watch TV in bed, such behavioral habits affect the mental disorders, for sleep is very unfavorable, over time, resulting in insomnia, which in turn causes neurasthenia.
4, stay up late is a contemporary trend, most people have the effect of staying up late, but if you want to lose weight, try to sleep before eleven o'clock at night, because between nine and eleven o'clock is the golden time for lymphatic detoxification, to help their bodies to eliminate toxins, accelerate the metabolism, and at this time to listen to some quiet music to help sleep.
5, now due to the busy work, most people have not had the habit of napping, but want to lose weight easily, you must let yourself have a lunch break, but the time of the nap should be no more than thirty minutes, because a long time to sleep will feel a slight headache, and the whole body fatigue, resulting in a result of too much too late.
What to eat to lose weight
1, nourishing is Japonica rice
Daily used to make rice common rice, also known as Japonica rice or fine rice, translucent oval or oval, high rate of rice, rice expansion is small, but viscous. As a daily edible rice, Japonica rice contains essential starch, protein, fat, vitamin B1, niacin, vitamin C and calcium, iron and other nutrients, which can provide the body with the necessary nutrition, calories.
2, help digestion is brown rice
The so-called brown rice, is the shell of rice in the milling process to remove the coarse bran shell and retain the germ and inner skin of the "light yellow rice". Brown rice protein, fat, vitamin content than refined white rice.
The coarse fiber molecules in the bran layer help gastrointestinal peristalsis, which is effective for gastric diseases, constipation, hemorrhoids and other digestive disorders. Brown rice is more nutritious than refined white rice, lowers cholesterol and reduces the chances of heart attack and stroke.
3, tonic kidney is black rice
Black rice is rich in nutrients, containing protein, fat, B vitamins, calcium, phosphorus, iron, zinc and other substances, the nutritional value is higher than ordinary rice. It can significantly increase the content of human blood pigment and hemoglobin, is conducive to the health of the cardiovascular system, is conducive to the development of children's bones and brain, and can promote maternal, post-disease weakness of the recovery, so it is an ideal nutritional health food.
4, detoxification is glutinous rice
Glutinous rice is also known as river rice, because of its sticky sticky, often used to make savory snacks, loved by everyone. It contains protein, fat, sugar, calcium, phosphorus, iron, vitamin B2, a lot of starch and other nutrients.
Conclusion: Through the article we learned that standing regularly can burn calories effortlessly and easily. Standing than sitting and lying down to burn calories several times higher, and in the weight loss should pay attention to the gradual, can not ignore the physical condition, a rush attack. According to their own physical strength at the time, the order of regulation, or increase or decrease the amount of exercise, so that they easily burn fat.