22 pieces of common sense about weight loss teach you how to lose weight the fastest and most effectively
If you make a little change in your life every day, your body shape will also change quietly. These small suggestions These are all summed up by nutritionists when helping many women lose weight. Don’t forget to share and recommend them to your friends!
1. Be picky about eating meat, only eat lean parts, and remove fat and skin. portion, can reduce a lot of fat.
2. Create a little trouble for yourself, choose more meat with bones or many thorns, and you will eat less meat.
3. Don’t eat vegetable juice with rice, especially thickened soup, because vegetable juice contains more oil, salt and other ingredients that can make you gain weight.
4. Choose cooking methods such as steaming, boiling, cold dressing, stewing, etc., and try to use non-stick pans to reduce the amount of grease.
5. When cooking at home, it is best to use small measuring tools such as spoons and squeeze bottles to take cooking oil to control the amount of oil used.
6. Use curry powder instead of curry cubes and chili peppers instead of chili oil to avoid hidden calories and fat.
7. When making salads, give up high-fat salad dressings and use soy sauce and vinegar to dress up your salads, which is healthy and delicious.
8. Add a handful of beans or whole grains when cooking, which can not only enrich the variety of food but also increase dietary fiber intake.
9. Reduce high-sodium salt, MSG, soy sauce and other seasonings by one level to combat edema and orange peel.
10. The amount of rice in take-out or lunch boxes is too much. You can set aside a small portion to absorb the oil from the dishes.
11. When choosing a sandwich or rice ball, you can remove the mayonnaise and eat it with a vegetable.
12. Among pasta, soup noodles have fewer calories than fried noodles, and boiled dumplings are more suitable for you who are losing weight than fried dumplings.
13. Don’t drink sweet drinks. Boiled water and tea are the way to go.
14. Use a small spoon when eating, control the speed of eating, and make your central nervous system feel full.
15. When watching a movie, choose microwave popcorn without butter and never munch on a bag of potato chips.
16. The simplest and plainest bread is the best choice, such as sliced ??bread, baguettes, etc., rather than fancy fancy bread.
17. Variable-speed running can consume more calories than running at a constant speed. Combining aerobic strength training with strength training can make you lose weight faster.
18. Drink more water, 1800~2000ml of water every day, which can improve human metabolism.
19. No matter what kind of coffee drink you order, you should ask for sugar-free, skimmed milk and no cream. If you want something sweet, order the smallest portion.
20. Standing with your legs up for 20 minutes before going to bed can help blood circulation in the legs and relieve leg swelling.
21. Integrate small exercises into your life, such as walking to work, climbing stairs, stretching, abdominal rubbing, etc.
22. When you want to eat, brush your teeth with mint-flavored toothpaste, which can suppress your appetite.
In fact, losing weight is really not that difficult. As long as we believe that we can succeed, it will definitely be effective. I still want to remind everyone: We must lose weight in a healthy way and stay away from those weight loss methods that are harmful to our health, because only health can make us continue to be beautiful!
8 exercise weight loss methods are the fastest and most effective to lose weight
Exercise is the nemesis of obesity, so which are the fastest and most effective ways to lose weight through exercise?
Below, the editor will list for you the 8 most beneficial ways to lose weight and help speed up your metabolism. Burn fat and lose weight successfully.
1. Swimming to lose weight
Among various weight loss methods, the safest and most effective way to lose weight is exercise; and among all kinds of exercise, the most ideal weight loss exercise is swimming.
Swimming is an aerobic exercise and consumes a lot of calories. This is because the heat conductivity in water is 28 times that of air. The heat consumed by a person staying in the water for 8 minutes is the same as the heat consumed by staying in air of the same temperature for 2 hours. So it has better slimming effect.
Human metabolism is very fast when swimming, and 1,100 kilojoules of heat can be consumed in 30 minutes. Moreover, this metabolic rate can be maintained for a period of time after you leave the water, so swimming is very ideal. Ways to lose weight.
When swimming, the human body is held up by the buoyancy of the water, and the hands and feet are used together. The joints and muscles of the whole body are evenly coordinated, and all parts of the person are stretched, making the body more symmetrical
2. Jogging method to lose weight
Simple and easy running is called the king of aerobic metabolism, and jogging during running is even called fitness running. Jogging movements are simple, the amount of exercise is easy to adjust, and the weight loss effect is even more significant.
During jogging, the waist, back and limbs are in constant motion. In addition to effective fitness, it can also burn fat, thereby reducing the storage of fat in the body and achieving a slimming effect. But it should be noted that you need to replenish water in time when jogging.
It is best to run 3-5000 meters every day. Just run normally without running on the balls of your feet. After running, you should stretch your muscles for about 15 minutes.
Jogging plays a positive role in maintaining good heart function in middle-aged and elderly people, preventing the elasticity of lung tissue from declining, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, etc. At the same time, it can accelerate fat consumption to achieve rapid weight loss.
3. Variable speed running to lose weight
This running method of running fast and slow is simple and casual, and does not need to follow established rules. Moreover, combining fast running and jogging with two intensities of exercise can simultaneously consume sugar and fat. Research has found that variable speed running is the most suitable for exercise to reduce fat.
This is because when the human body is exercising, the energy consumed by the body mainly comes from sugar and fat. During short-term fast and large-volume exercise, sugar is mainly consumed; while during long-term moderate exercise, fat is mainly consumed.
4. Rope skipping to lose weight
Many women are familiar with skipping rope, but not everyone has learned to grasp the miraculous weight loss effect of skipping rope.
In terms of amount of exercise, skipping rope for 10 minutes consumes the same amount of energy as jogging for 30 minutes or doing aerobics for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short period of time.
In view of the unique health care effects of rope skipping on women, fitness experts have designed a progressive rope skipping plan specifically for female bodybuilders. When you first learn, you only jump in place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can perform a series of jumps every day.
5. Climbing stairs to lose weight
Nowadays, people's living conditions have improved. They go out by car or go upstairs and take the elevator, and the amount of exercise is very limited. If you can make more use of climbing stairs for exercise in your daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to weight loss.
Climbing the stairs for 30 minutes can consume 260 kcal, which is 10 times more than sitting quietly, 4 times more than walking, 2.5 times more than swimming, and equivalent to jogging 800-1500 meters.
6. How to lose weight by doing housework
Wash clothes, buy food and cook, wipe the floor... these small housework sounds simple to say, but in fact it is quite tiring to do, but You have to do it again, but when doing these small movements, don’t ignore their effect on the body muscles.
Doing housework is a good weight-loss exercise. Often rolling up your sleeves to do housework can burn more calories. Although doing housework is a very trivial task, small things add up and as long as you persevere, you can achieve a good weight loss effect.
7. Dancing to lose weight
Dancing will not only make you more elegant, but also help you dance with a graceful figure. From the perspective of modern medicine, dancing, a rhythmic whole-body exercise, is beneficial to restoring and balancing the body's biological rhythms, helping myocardium to contract, promoting blood circulation, and delaying cell aging.
Dancing can exercise all parts of the body, and can effectively slim the waist, hips and thighs, and increase the body's flexibility and flexibility.
8. Yoga weight loss method
Yoga can not only keep fit, but also has a very good slimming effect. Yoga weight loss method is different from aerobic exercise. It improves metabolism and accelerates blood circulation throughout the body on the premise of respecting self-cultivation, thereby changing the proportion of fat and muscle in the human body, reducing the size of fat cells, and burning excess fat.
In addition, we must also pay attention to some issues during exercise, such as warm-up, hydration, and diet, so that exercise can get twice the result with half the effort.
The warm-up process cannot be ignored
Before exercising, the warm-up process cannot be ignored and must be done adequately. Warming up before exercise can maximize the body's enthusiasm, and at the same time mobilize the fat accumulated in the body so that it can be fully burned during subsequent exercise.
Before any exercise, you must warm up and prepare, including yoga, Pilates and other fitness programs that we think are more soothing.
Replenish water in time
You cannot do aerobic exercise immediately after eating, otherwise it will have adverse effects on the body. However, you should not sit still after a meal. You can stand up for half a day. It takes about an hour to prevent fat from accumulating in the waist, abdomen and legs. When exercising, remember to drink water in time and replenish water. Don't think that you will lose weight just by consuming water. Replenishing water is a very important detail in losing weight!
Pay attention to diet control
Many people think that as long as they exercise more, they can achieve weight loss, but this is not the case, because the weight loss effect is not obvious through exercise alone. For example, if you play tennis for several hours every day, but as long as you drink one or two more cans of sweet drinks or eat a few more Western-style pastries, your hard-earned weight loss results will be in vain.
So if you want to lose weight successfully, in addition to exercise, you must also make reasonable adjustments to your diet.
Concentrate when exercising
When exercising, you should concentrate. If you exercise a certain part of the body's muscles, then the whole body's attention and feeling should also focus on this part, and the exercise effect will be better. For example, if you perform leg exercises and combine the movements to focus on the abdominal muscles, gluteal muscles and quadriceps, it can promote the development and growth of these muscles and make your steps firm and powerful when walking.