1, fall weight loss precautions
1. exercise attention to hydration
Compared to the hot summer, the fall is cooler, exercise sweat less. However, the fall is dry, the skin becomes more water loss, coupled with the exercise itself sweating, fall exercise hydration can not be less. Drink about 500 milliliters of boiled water 2 hours before exercise, to improve the body's thermal regulation, give the kidneys enough time to metabolize, and regulate the fluid balance and osmotic pressure to the best state. It is also important to hydrate moderately during exercise to prevent dehydration. Should not drink water immediately after exercise, generally after 5 to 15 minutes to drink water, drink water, do not drink too much at once, to drink slowly.
2. Do a good job of adequate warm-up exercises
People's muscles and ligaments in the case of lower temperatures in the fall will reflexively cause vasoconstriction, viscosity increase, joints, reduced range of motion, ligaments, reduced stretch, which increases the risk of injury in the fall sports. Therefore, be sure to do a good job warming up before exercise, so that the muscles into the exercise state after the start of the exercise.
3. Exercise should not be too strenuous
Because of the fall people's joint activity amplitude decreases, and flexibility is weakened, it is recommended not to do too much strenuous exercise in the fall. Anaerobic exercise and some high intensity strength training can easily cause discomfort. It is recommended that in the fall to endurance aerobic exercise, the frequency of strength training is not too high, the intensity of the best for the medium or low intensity.
4. Ensure adequate sleep
As the saying goes, "Spring is a time of sleepiness", the climate in autumn is pleasant, and the sunshine hours become shorter, so this is a good time to ensure that you get enough sleep to not only recover your strength, but also increase the leptin secretion, improve basal metabolism, and make you feel better. The first thing you need to do is to get a good deal on your own.
5. Do more outdoor sports
The weather is cooler in the fall, and the air is better, so it's more fun to do outdoor sports than indoor sports. For example, hiking, biking, and running. These outdoor aerobic exercises can not only help you reduce fat, but also relax and improve the efficiency of work.
6. Morning exercise should not be fasting
Exercise needs to consume energy, and waking up in the morning, the human body stored energy is not much, and can not meet the calorie consumption of exercise. If you don't eat in time, exercise on an empty stomach, exercise for a long time, it will cause insufficient liver glycogen storage, blood glucose consumption, resulting in hypoglycemia, may appear dizziness, panic, black eyes and other symptoms.
7. After exercise to control the diet
Exercise consumes energy will make people feel hungry after exercise, then if you fail to restrain and eat a lot of food, it will be a waste of all the efforts. But if you really want to eat something, you can eat some fruits or vegetables.
2, how to do to be able to thin abdomen
Maintain the state of the abdomen at all times
Keep the state of the abdomen, whether in the bus, walking, sitting, etc., to remind themselves to keep the abdomen, which can help you increase the burning of fat in the waist and abdomen, is a reduction of This is a good way to reduce the waist and abdomen fat, which is also the fastest way to thin waist Oh.
Standing for half an hour after a meal
Always sedentary after a meal can easily lead to an increase in waist and abdominal fat, which is also an important reason for the protrusion of the stomach. Standing for at least half an hour after a meal can save you the trouble of fat deposits on your belly, and save you the trouble of making up for it afterwards.
Trans fatty acids are the enemy of a lean waist
Studies have shown that trans fatty acids will bring 30% more fat to the tummy than regular fatty acids. So, trans fatty acids can also directly add 30% more unnecessary belly fat to your waistline. Some of the fried type of junk food is the important representative of trans fatty acids, but also a lot of MM usually do not leave the mouth of the snack Oh.
Reasonable arrangement of meals
Breakfast is the best choice of low-fat yogurt, cereal, eggs and other healthy diet food, which not only helps to eliminate the excessive intake of fat, but also eliminates fat, is the best choice of fast slimming Oh! As for meat, seafood is reserved for Chinese food, dinner can eat some light, vegetables to account for most.
Relieving stress
Did you know that too much stress can cause your belly to expand. This is because stress increases cortisone secretion, a stress hormone that directs fat to migrate toward the lumbar and abdominal areas of the body, and is responsible for causing obesity in the lumbar and abdominal areas. In addition, too much stress is also an important cause of overeating, and walking, listening to music and deep breathing are all good ways to relieve stress.
Drink more diuretic drinks
Want to reduce the belly fat, drink more diuretic drinks is very effective Oh. Plain water, lemonade, etc. are all very helpful drinks for detoxification, and are one of the best choices to help you reduce the accumulation of fat on your stomach.