Women's weight loss methods are complete. Different exercises are suitable for different times. Exercise can improve the body's resistance. Different people should arrange exercise time according to their own living habits. Exercise is conducive to enhancing our physical fitness. Let's take a look at women's weight loss methods and knowledge.
Women's weight loss method 1 weight loss method 1, fasting method
Fasting is definitely a popular way to lose weight on the internet recently, because you can lose weight in addition to normal diet without completely dieting. Fasting refers to controlling the diet at a specific time, such as reducing eating a lot or not eating at all, in order to achieve the effect of burning fat. Here are two kinds of fasting methods that are madly transmitted on the Internet, both of which claim to be easy and diet-free. I wonder if you have tried it?
16: 8 fasting method
16: 8 fasting is definitely the most popular way to lose weight recently! Many stars have used16: 8 fasting method to lose weight successfully, and the weight loss results are quite amazing! At least a few kilograms, even dozens of kilograms can be successfully reduced! Sounds very attractive!
16: 8 fast food method, which is to divide the day into 16 hours and 8 hours, the main meals in a day can be completed within 8 hours, and the other16 hours can not be eaten. Because this method does not limit the types and amounts of food you can absorb within 8 hours, and it is easy to implement, it has become a very popular way to lose weight.
16: 8 the reason why fasting can reduce weight is that the insulin level in the body will decrease within16 hours when eating is forbidden, prompting the body to consume the original stored fat and energy, thus achieving the effect of weight loss. However, with the popularity of 16: 8 fasting method, more and more people have put forward "tailor-made" fasting methods to lose weight, such as eating low-calorie or calorie-free liquid foods within16 hours, or eating a small amount of sugar-free snacks.
Although many stars and celebrities have successfully lost weight by using the16: 8 fasting method, there are still some mines in this weight loss method, which will be "caught" if they are slightly careless, and the weight loss will become pounds! One of the most easily overlooked is that you can eat' can you eat freely within 8 hours? If you eat more calories than you should eat within 8 hours, even if you fast for the rest 16 hours, you can't consume the fat in your body, but it will get heavier and heavier!
Therefore, even if the16: 8 fasting method is adopted, the calorie intake should be controlled, the calorie absorbed in one day should be lower than the calorie consumed as far as possible, and more water should be added, and balanced nutrition absorption should be paid attention to in order to successfully lose weight.
5: 2 diet
The 5: 2 diet is another popular diet to lose weight after the16: 8 diet. The so-called 5: 2 is to divide the seven days of the week into five days and two days, of which five days can be eaten normally and the other two days only consume 500 to 600 calories.
The 5.2 diet method is the same as the16.8 fasting method. When fasting or absorbing low calories, the glucagon in the body will start to rise, consuming the fat originally stored in the body and achieving the effect of losing weight. Using the 5: 2 diet, you can choose which two days of the week you want to stop eating, which is more suitable for people who need to have frequent social intercourse and dinner. Some nutritionists suggest that you can choose to fast food on Monday and Thursday, because most people will have dinner on Friday and Sunday, so you can fast food after eating a big meal, reduce the absorption of calories, and have a rest for your stomach!
However, there are some hidden disadvantages of fasting, that is, once you return to a normal diet, your weight will rebound immediately, because fasting relies on reducing calories to consume your own energy, and once you stop fasting, you will lose this effect. Therefore, if you want to lose weight for a long time, you must continue fasting.
Weight loss method 2, sugar-breaking method
Sugar-breaking method is actually an alternative way to lose weight by fasting, but it is not a period of fasting, but a complete cessation of sugar. In fact, sugar is not a necessity for our body. When sugar enters the body, it will be converted into glucose to provide energy. However, because the body will automatically produce glucose, even if we cut off sugar, it will not affect the energy supply of the body.
There are many ways to lose weight by cutting off sugar on the Internet, and it is even pointed out that after three days of cutting off sugar, you will feel that your weight will be obviously improved, and the diet of cutting off sugar can cultivate a "lean body" for a long time, and even if you return to a normal diet, it is not easy to regain your weight!
In fact, many studies have pointed out that absorbing too much sugar will accelerate the aging of the body and affect the body function, so proper sugar withdrawal can improve health. Sugar-cut diet is not too restrictive for meat, but it is necessary to eliminate the absorption of all sugars. Besides high-sugar foods such as desserts and table drinks, fruits, white bread, starch and carbohydrates should also be stopped, because the sugar contained in these foods will also be converted into glucose.
However, this is also the place where the sugar-cut diet is most likely to "step on thunder". If you don't pay more attention, some foods are mistakenly thought to be sugar-free and eaten by mistake. Moreover, sugar is not useless to the brain. When the human body ingests sugar, the brain will secrete a substance called dopamine, which makes us feel happy, which is why people are particularly happy when eating desserts. Although sugar is harmful to the body, it is easy to affect the mood if sugar is completely cut off, so it is ok to reduce sugar in moderation, and it may not be suitable for everyone if sugar is completely cut off.
Weight loss method 3, control calories
Have you ever heard of calorie deficit when you actively try various ways to lose weight? Controlling calorie absorption is a way to lose weight, and calculating calorie deficit is the key point. The practice of controlling heat absorption is actually not complicated, that is, the daily consumption of heat is greater than the absorbed heat. If the heat absorption cannot be reduced, the heat consumption will be increased, and vice versa.
The calorie deficit is different for each person and is calculated according to the basal metabolic rate of each person:
activity
Daily calorie consumption
sedentariness
There is basically no movement.
Basal metabolic rate x 1.2
Mild activity
Do light exercise for 3 to 5 days every week.
Basal metabolic rate x 1.375
Moderate activity
Do moderate-intensity exercise for 3 to 5 days every week.
Basal metabolic rate x 1.55
Highly active
Do high-intensity exercise for 6 to 7 days every week.
Basal metabolic rate x 1.725
Hyperactivity
Do high-intensity exercise every day.
Basal metabolic rate x 1.9
According to the calculated daily calorie consumption, you can make adjustments according to whether you want to gain muscle or lose fat. For example, if you want to lose weight or fat, you can reduce your daily calorie consumption by 200 calories, which is your personal calorie deficit.
The way to control calorie absorption is actually a good way to lose weight, and it is not necessary to go on a diet or completely cut off the absorption of certain foods. It is also possible for everyone to tailor a weight loss plan that is more suitable for their own needs. However, it is still necessary to pay attention to controlling calories to lose weight, and it will be more inconvenient for busy people to "count" if they have to calculate the calories absorbed and consumed every day.
Weight loss method 4, exercise to lose weight
I believe that if exercise is the most effective way to lose weight, no one will disagree! Doing exercise can increase the metabolic rate of the body, strengthen the heart and lung function and make the body healthier. However, exercise does not necessarily reduce weight. Have you found that even if you keep running, your weight will rise instead of falling after a while? Or do you gain weight after lifting dumbbells for a while?
Aerobic exercise
Aerobic exercise refers to exercise that can exercise heart and lung function, such as running, swimming, cycling, etc. To know whether a sport is aerobic exercise, you can pay attention to whether you will gasp during this exercise. Many women start to lose weight by running, but aerobic exercise may not be an effective way to lose weight.
Aerobic exercise usually consumes a lot of calories, so after aerobic exercise, you will feel particularly hungry, and it is easier to "eat heartily", so that the newly consumed calories will be completely absorbed in one meal, or even "eat too much", then you will not lose weight, but gain weight!
Gravity training
If you don't do aerobic exercise, some women will choose gravity training, hoping to achieve the effect of shaping body lines by training muscles. However, gravity training is not an obvious way to lose weight. On the one hand, gravity training can't consume fat, and on the other hand, retraining is mainly to exercise muscles. If muscle density is increased, there is a chance to gain weight. If it is the pursuit of weight reduction, it may not be too suitable.
Maybe you will ask: If aerobic exercise and gravity training are combined at the same time, isn't it the best way to lose weight? Yes, many women with fitness habits actually do aerobic training and re-training at the same time to achieve the effect of reducing fat and increasing muscle. However, always doing exercise to lose weight requires certain physical requirements, and for people who have no exercise habits or busy lives, they may not have time to do various exercises to lose weight.
Weight loss method 5. Walking to lose weight
Can you lose weight by walking? That's right! Moreover, walking to lose weight is a weight-loss method highly praised by the Japanese! Why can walking, a daily activity, help you lose weight?
Nan Yunji, a doctor of medicine in Japan, suggested that if you walk in the right posture, even if you only walk for 5 minutes, you can achieve the effect of walking 10,000 steps. When walking, remember to hold your chest and abdomen, shrink your lower abdomen as much as possible, and walk with the greatest pace. Dr. Nan Yunji pointed out that if you walk like this, you can use the deep muscles in your abdomen to help you breathe and exercise your muscles, which will help you reduce visceral fat and make your body healthier!
Although walking to lose weight seems to be a very easy way to lose weight without any cost and counting calories after eating everything, walking to lose weight seems to be not suitable for urbanites who often commute by car. Urbanians often commute by car, and most people even "can't stand if they can sit". Moreover, if you only rely on walking to lose weight, you don't know when and when the effect will be seen. Without perseverance, walking to lose weight may not be able to see the effect.
What are the ways for women to lose weight 2 diet to lose weight?
Five-day fast food method. Fasting is a popular way to lose weight in recent years, and the daily collocation of fasting can change according to the change of time. For example, on the first day of fasting, you can eat a corn in the morning, noon and evening; The next day, you can eat an apple in the morning, noon and evening. On the third day, eat an egg in the morning, noon and evening; On the fourth day, eat 300 grams of chicken breast in the morning, noon and evening; On the fifth day, you can eat 350 grams of vegetables in the morning, noon and evening.
GM diet. GM diet can also be matched according to the change of one week. You can eat any fruit except bananas on the first day; You can eat any vegetables except potatoes the next day; On the third day, you can eat any fruits and vegetables except bananas and potatoes; You can eat 8 bananas and skim milk on the fourth day; On the fifth day, you can eat 300 grams of lean meat and 5 tomatoes; Eat 300 grams of lean meat and vegetables on the sixth day; Eat brown rice+vegetables+fruit on the seventh day.
Three-day weight loss method for women's groups. The three-day diet of the women's team's three-day diet is the same, just one banana+one bag of milk+one egg. The advantage of this method is that it is very suitable for the student party, and the ingredients are simple and full.
Chen Qiaoen diet. Chen Qiaoen, a well-known actress, once shared her weight loss methods as follows: Eat 2 eggs +3 bacon+half grapefruit in the morning; Eat vegetable salad+chicken breast/steak+half grapefruit at noon; Eat150g chicken breast+fruits and vegetables+half grapefruit at night; Extra meal: vegetable salad or grapefruit juice or tomato juice.