The hot mom lost 231 pounds in one year. This hot mom is really enviable. I also want to be such a person. I hope that people who are so successful in losing weight will lose too much weight on this road. I have eaten a lot of pantyhose, but still have not succeeded in losing weight. People have been discussing what is the effective way to lose weight. So what are the tips for effective weight loss? How to lose weight quickly and effectively?
1. Tips to lose weight more efficiently
1. Eat a rich breakfast
It is a foolish concept to think that you can lose weight without eating breakfast. A rich meal A delicious breakfast will keep you energetic all day long. Not eating for half a day will only consume your muscles instead of fat, and unstable eating habits will only produce calories that can be converted into fat, and will also make you groggy all day long.
2. Eat more fiber foods
Both soluble fiber and insoluble fiber can help lose weight. Insoluble fiber is low in calories. Foods rich in insoluble fiber include high-fiber cereals, whole-grain breads, wheat bran, and fruits and vegetables; soluble fiber helps keep you full longer. Foods rich in soluble fiber include strawberries, apples, pears, cereals and beans.
3. Enjoy every bite of food slowly
Chewing slowly is not only a symbol of a lady, it is indeed a little secret. Chew 20 times for each bite, and you can eat more. Enjoy the pleasure of eating.
4. Sugar-free chewing gum
Contrary to what people think, sugar-free chewing gum will not stimulate your appetite. In fact, chewing sugarless gum can effectively prevent you from putting high-calorie foods in your mouth. Therefore, those trying to lose weight should remember to keep a pack of sugar-free chewing gum on hand.
5. Don’t eat dinner while watching TV
Although it may feel more leisurely and relaxed, you will unknowingly eat more and longer.
6. Eat spicy food
Experience and research by many people have found that if the food is hot and spicy, you will eat less. Also, you will automatically eat slower and drink lots of water. Try adding some red pepper and hot seasonings to your food when you're trying to lose weight.
7. Eat some snacks in the afternoon
It is useless to shout about dieting all day long. Hunger will only make you more grumpy. You can eat smaller meals more often, and eat two or three soda crackers or fruit at 3pm. This will prevent you from pounce on the dinner table like a wolf in the evening.
8. Juicy food
Water-rich fruits and vegetables can make you full easily. Try watermelon, lettuce, tomatoes, cucumbers, mushrooms, grapefruit and cantaloupe. .
9. A cup of warm water in the morning
Drinking a cup of warm water in the morning can clear the intestines, dilute the blood viscosity and lower blood pressure. At the same time, remember that plain water is the best drink every day. Drinking 8 cups can speed up your metabolism. The most important thing is that your skin will be elastic and shiny all day long.
2. Exercise is the most scientific way to lose weight
1. Don’t just diet without exercising
Both dieting and exercise can reduce fat, but dieting will reduce metabolism, and exercise can Increase metabolism. Therefore, exercise can reduce fat more effectively and healthily.
2. Increase strength training
Strength training can consume a large amount of fat, and muscles can also consume fat on their own when not exercising.
3. Try high-intensity exercise
High-intensity exercise can consume more calories, and it will continue to be consumed 2 days after exercise. Australian research shows that 20 minutes of high-intensity exercise three times a week can burn more fat than 40 minutes of moderate-intensity exercise three times a week.
4. Keep exercising
Research shows that if you don’t exercise within 8 months, your deep abdominal fat will increase by 12%. In other words, exercise is not just about losing fat, but also about preventing fat gain.
5. Each exercise should be sufficient and not excessive.
Each exercise (non-intense exercise) must last for more than 30 minutes before you start to consume fat. It’s a shame to exercise within 30 minutes at a time. Each weight training session lasts 45-60 minutes. Weight exercises should be intense and brief.
6. Do comprehensive aerobic exercise
In addition to running, there are also some aerobic exercise courses that are also good choices, such as: HIIT, CrossFit
7. Combine weight exercise with aerobic exercise
Do weight exercise on the first day and do aerobic exercise on the second day. If you space it out, the fat loss effect will be better.
8. Exercise the core muscles
The core muscles refer to the muscles in and around the waist and abdomen. Although exercising the core muscles will not quickly burn belly fat, it can bring great help to any other exercises you do, making the results of other exercises more perfect.
9. Exercise on a yoga ball
Yoga balls are very helpful in exercising core muscles. Research in the journal Strength and Conditioning Research shows that doing sit-ups on a yoga ball is more effective than doing sit-ups on a traditional cushion/floor.
The above is the weight loss method of hot mom Yang Panpan. I wonder if you are interested after reading it? If so, act quickly!
3. Weight loss exercises before going to bed
Action 1: Slim waist and hip lift exercise for 2 minutes
Gourd waist and raised hips are necessary conditions for perfect curves. First, relax the pelvis and bone joints, adjust the tilt of the whole body, stimulate the muscles around the waist, and achieve the effect of slimming the waist and raising the hips from within the body.
A. Knees upright
Lie face up and stand up on the knee of one foot. The body should be straight at this time. Spread your hands in a figure eight shape and away from the body.
B. Knees fall outwards
The standing knees slowly fall outwards until they touch the floor. Note that the soles of your feet should be close to your straight legs, your upper body should be kept straight, and your waist should not leave the floor.
C. Return the knee to its original position
The knee that fell outward slowly returns to its original position. Then straighten your legs forward. Then do the same thing with the other knee, alternating left and right five times.
Action 2: Abdominal contraction and thigh slimming exercise for 1 minute
The up and down movements of the waist can move the pelvic floor muscles that are rarely exercised, and at the same time strengthen the inner thigh muscles. It also has a certain effect on improving constipation!
A. Lie flat with your face up
Stretch your body as straight as possible and lie flat with your face up. Spread your knees as wide as your waist, spread your hands in a figure-eight shape, and move away from your body!
B. Keep the waist straight for seven seconds
The shoulders and feet are close to the floor, and the waist is slowly lifted upward. Feel a strong stretch in the front of your thighs. Maintain this position for seven seconds!
C. Keep your knees together for seven seconds
Keep your waist straight, then bring your knees together and continue to hold for seven seconds. At this time, you feel a tightening sensation in your pelvis. Then slowly relax your waist and return to position A. Repeat this action 2-3 times.
Action 3: Exercise for slimming arms and beautifying breasts for 1 minute
Big movements of the upper body can stimulate the butterfly sleeves behind the arms and the muscles on the flanks. At the same time, it can stimulate the large chest muscles and is expected to achieve the effect of breast beautification. Not only can it promote blood circulation, but it can also eliminate shoulder pain.
A. Lie flat with your face up
Stretch your body as straight as possible and lie flat with your face up. Spread your legs as wide as your waist and press your toes down hard. Put your hands, palms down, naturally at your sides!
B. Raise your arms to your ears
Open your arms in a fan shape and slowly approach your ears, feeling that the muscles on your side are being stretched
C. Slowly lower your arms in an arch shape
Slowly lower your straight arms in an arch shape in front of your body. Repeat actions A-C 3 times.
Action 4: Relax and sleep for 1 minute
Sleep is an important time to promote metabolism and restore hormonal balance. If you want to achieve a quality deep sleep, the final relaxation and stretching exercises can put the body into a state of rest.
A. Lie face up
Place a pillow or cushion under your chest and lie face up. Place your hands naturally by your sides, spread your legs as wide as your waist, and relax your shoulders without straining!
B. Long live posture
Slowly raise your hands upward and put them to your ears. Stretch your fingers as far as possible while breathing abdominally.
C. Maintain for 10 seconds
Maintain position B and slowly breathe abdominally for 10 seconds. Be careful not to bend your knees at this time. After you finish, let go of all your strength and let your body relax.
Five minutes of relaxing exercise before going to bed can not only relieve the body's tension and stress throughout the day, but can also look forward to the effect of sculpting your curves. Even just as a pre-bed stretching exercise is not bad!