Six obese people must know the super-healthy weight loss methods. Almost no one wants to be a fat person, so most of them will take action to lose weight, and the healthy weight loss method is what we pursue. Next, I will show you the super-healthy weight loss methods that six obese people must know.
Six super healthy weight loss methods that obese people must know 1 six super healthy weight loss methods that obese people must know.
The way to lose weight healthily: First, lose weight completely, and then lose weight locally.
Some goods are advertised as being able to shake butterfly sleeve or pail waist, and through rapid vibration or applying some kind of absorbent, it is claimed that it can make people sweat and burn fat. In fact, for truly obese people, fat will run around, so if only a single part is strengthened, fat in other places will still "fill the position" and it is not easy to see the effect; Besides, sweating discharges water.
The best way to burn fat is still endurance and whole-body exercise, such as brisk walking and swimming, and it must last for at least fifteen minutes at a time, so you can see the effect better.
Ways to lose weight healthily 2. It is not advisable to take too many calories for one and a half hours before and after exercise.
The purpose of exercise to lose weight is to consume the existing fat on your body. If you eat more before exercise, unless the exercise time is long enough, you may only consume the calories you just took in. After exercise, the body's metabolic rate increases. At this time, eating will lead to the absorption of more calories, which will reduce the effect of consuming calories. In order to greatly improve the efficiency of exercise and fat reduction, it is the most sensible way to use auxiliary slimming. Amywish, the most classic, is believed to be familiar to everyone. Its newly launched S quick-acting suit series this year can not only promote exercise and fat reduction more efficiently, but also help digest accumulated food, improve the decline of physical function, and help develop lean physique. Therefore, after listing, it is very sought after by dieters.
Three ways to lose weight healthily: moderation, but balanced nutrition.
60% of the body's calories are consumed by basal metabolic rate. Dietary restraint does not mean not eating a certain nutrient at all or only eating a certain nutrient. Because of unbalanced or insufficient diet, it will reduce the body's basal metabolic rate, so two people who are also breathing, the slower the metabolic rate, consume less calories; In addition, if you are hungry, you will tend to absorb more when you eat. Here is an example of a nutritious diet menu, which can be used as a reference and can also be changed, as long as it can ensure nutrition and avoid high calories. Breakfast: freshly squeezed orange juice, oatmeal, toast and green tea. Lunch: seafood or chicken, vegetable salad, rice. Dinner: Cantonese-style soup or Japanese miso soup, grilled fish, noodles or rice, fruit and green tea.
Ways to lose weight healthily 4. Eat enough 5 kinds of fruits and vegetables every day.
Fruits and vegetables play an important role in weight loss. During weight loss, fruits and vegetables are indispensable. The dietary fiber contained in fruits and vegetables can improve the gastrointestinal function, promote gastrointestinal peristalsis, help eliminate waste and toxins, and prevent constipation. In fact, if you want to lose weight better, you can insist on eating five different kinds of fruits and vegetables every day. Different fruits and vegetables have different weight-losing effects and have different weight-losing effects on different parts, such as celery thin face, grapefruit thin back, apples and so on. If you can eat enough five kinds of fruits and vegetables every day, then you can effectively lose weight on several parts of your body at the same time.
Five ways to lose weight healthily: ensure adequate sleep.
Sleep is also very important in healthy weight loss. Insufficient secretion of growth hormone in the body is one of the main causes of obesity, and sleep has a great relationship with endocrine. On the surface, when we sleep, the body is resting, but in fact, the body is constantly operating. The time and quality of sleep will have an impact on the hormone secretion of the body. Adequate and good quality sleep can promote hormone secretion and metabolism, so that fat is constantly decomposed and burned. In addition, the nutrients ingested in the body during the day continue to participate in the operation of the body when we sleep, helping to convert fat consumption into physical fitness. On the contrary, staying up late will affect the metabolism in the body and make fat accumulate.
Ways to lose weight healthily 6. Smile every day and keep a good mood.
Losing weight is very important, but it can't affect your mood. Being in a state of tension and depression for a long time will aggravate obesity, because this negative state will bring considerable pressure to your body and mind. Once the pressure exceeds your tolerance, you will automatically find ways to release it, and these ways are often very radical, such as overeating. If you want to change this situation, I recommend a simple but practical way to lose weight healthily, that is, smile at yourself. Smiling can lose weight! According to related research, laughing happily for about 10 minutes every day can consume 50 kilocalories! In addition, smiling every day can also adjust your mood and enhance your confidence to a certain extent. You can talk and laugh with your friends and act with your good friends at ordinary times, so it will be easier to lose weight!
Seeing this, everyone knows what methods can really lose weight healthily. Don't lose weight blindly. In addition to the six healthy weight-loss methods I introduced above, there is also a healthy weight-loss method that is particularly important, that is, persistence, because only persistence can help everyone maintain the hard-won weight-loss results, otherwise it will be easy to gain weight again!
Six obese people must know the methods of super healthy weight loss. 2 What are the methods of healthy weight loss and fitness?
First, let's go
Brisk walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity by themselves according to their health, physical strength, age and habits. Generally, the speed should be controlled at100-130m per minute, and each walk should last no less than 20min. It is best to choose to walk in a place with fresh air and elegant environment before dinner or after eating for half an hour every day.
Second, jogging
Jogging is the most popular aerobic exercise method in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis, obesity and so on.
The speed of jogging should not be too fast, and it is necessary to maintain a uniform speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 MINUS the age. For example, a 60-year-old person's heart rate during jogging should be 180-60= 120 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week. For patients with chronic diseases, it is advisable to choose a scheme with low intensity and short duration, for middle-aged and elderly people and those with poor physique, it is advisable to choose a scheme with low intensity and long duration, and for young people and those with good physique, it is advisable to choose a scheme with high intensity and short duration.
Third, run and walk alternately
There are two ways to run and walk alternately: one is to run first, that is, to walk 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks to shorten the walking time and increase the running time. The other is to start exercising by walking, and gradually transition to jogging instead of walking with the enhancement of physical adaptability. Exercise time can last for 20-30 minutes, not less than 4 times a week. Suitable for beginners and the elderly and infirm.
Fourth, climb the stairs
Stair climbing is a kind of intense aerobic exercise, and the exerciser must be in good health. Generally, walking, running, multi-level jumping and jumping are adopted. Exercisers can choose their own exercise methods according to their physical condition and environmental conditions.
Beginners should start at a slow speed and last for 20 minutes, and gradually speed up or extend the duration with the improvement of physical fitness. When the physical fitness can endure for 30-40 minutes, it can gradually transition to running, jumping or multi-level stairs.
Five, riding a bike
The exercise effect of cycling is no less than jogging and swimming. In order to achieve the purpose of fitness, the exerciser must master the intensity of exercise: the beginner should generally pedal 60 times per minute; For exercisers with a certain foundation, the pedaling speed can be 75- 100 times per minute. The time for each exercise shall not be less than 30 minutes, and shall not be less than 4 times a week.
Healthy weight loss and fitness methods should be paid attention to. For example, some fitness exercises mentioned above must be paid attention to. You can choose some brisk walking and some jogging. You can even use stairs climbing or even cycling to lose weight. As long as you choose a weight loss method that is effective for fitness, you can try it, which is also very good for fitness.