Methods/steps
I. Key exercise diet
1. Walk 45 minutes half a year to lose 10 pounds
Adhere to 5 days a week, 1 time a day, each time in 45 minutes to walk 5 kilometers, so that you can lose 10 pounds of body weight in 6 months. If you walk 6.5 kilometers in 45 minutes, the weight loss is even faster. Some people may say, "I don't have time to walk". In fact, time is squeezed out. Cardiovascular doctors point out that the use of this method of weight loss may increase the appetite. Therefore, before or after the walk, you can eat some low-fat food or fresh fruit, and drink more water to supplement the body of water due to sweat reduction.
2. Fixed exercise
Fixed exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle mass, and energize. Running, 5 times a week, 45 minutes each time, 170 meters per minute speed, can reduce 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can reduce 10 pounds in 4 months; swimming, 4 hours a week, can reduce 10 pounds in 4 months; cycling, 4 times a week, 1 hour each time, 15 kilometers per hour speed, can reduce 10 pounds in 5 months. If you have not done regular exercise before, do less at first to prevent injury. Exercise too much will increase the amount of food, which will also not achieve the purpose of weight loss.
3. In addition, you can then work on the way to work, "slimming exercise"
If you are sitting in the car, the legs together from the ground up about 5 centimeters, the soles of the shoes hanging. This can exercise the abdominal muscles. Hold the lift for a few stops. Train the front of your thighs while standing. While standing by grabbing the car hoop, cross your legs back and forth and push your back leg forward with all your might. This is effective for training the front thighs. Train without stopping to breathe, hold for 6 seconds, and do this 1 or 3 times on each side. Close the abdomen when waiting for the signal light. Concentrate on your abdomen and tighten it for 6 seconds. Feel the navel close to your back. Every day to pay attention to often do this.
4. Strength training
Strength training can build muscle. The more muscle you have, the faster your metabolism. A 45-minute weight-lifting workout three times a week can result in a 10-pound weight loss in 10 months. To avoid injuring your body, ask a trainer for help in choosing appropriate weights and developing a suitable workout program. Before and after the workout to do stretching exercises to maintain the body's flexibility, weight lifting weights and the number of times can be gradually increased.
5. Reduce calorie intake and walk
Soda instead of Coca-Cola, you can consume less than 150 kilocalories per day. If you combine this with a 45-minute, 5-kilometer walk five times a week, you can lose 10 pounds in three months. If you reduce the calorie intake a little more, and still maintain the above walks, you can lose 10 pounds of weight in 7 weeks.
6. Reduce fat intake and weight lifting
This method can consume excess body fat, maintain a good body shape, grow muscles, speed up metabolism and promote cardiovascular health. Eating 20 grams of fat less per day and lifting weights for 20 minutes, performed 3 times per week, can result in a 10-pound weight loss in 3 1/2 months.
7. The best choice
According to the above several methods, develop a step-by-step and can guarantee the implementation of the plan, the most ideal combination of programs is to control the intake of fat, strengthen exercise and strength training. With confidence and perseverance, the goal of reducing weight, building muscle, promoting cardiovascular health and muscle metabolism can be achieved. Reduce your calorie intake by 100 kcal per day, go for a walk 3 times a week, spending 30 minutes on 3 kilometers each time, and do weight lifting exercises twice a week for 40 minutes each time. Such a combination can result in a 10-pound weight loss in 5 months. Doing a combination of all three methods at the beginning may not be very comfortable, so try adding them gradually. For example, add one method to another. Be patient and don't rush the process.
Experts say it's ideal for women to lose 1-0.5 pounds per week and for men to lose 1-2 pounds per week.
II.
1. Rope skipping
Rope skipping not only helps to increase the power of lipolytic enzymes, promote the consumption of excess fat, but also reduces the stored calories and thus effective weight loss. In order to really achieve the amount of weight you want to lose, you have to keep jumping rope for 30 minutes every day.
2. Swimming diet
Swimming is the most common way to lose weight in the summer time. Swimming is one of the aerobic exercises that not only helps you lose fat, but also strengthens your body and improves your immunity. It is worth noting that when swimming you must do more breathing exercises and reduce hypoxia training. In addition, swimming should last for an hour or more.
3. Jogging diet
Jogging is simple and easy to master. Jogging is a comprehensive and easy to adjust the movement, and the weight loss effect is excellent. Therefore, this exercise is most popular among middle-aged women and weak women. Jogging has become a popular way of treating obesity, depression, autism and lack of fitness.
4. Ball games
All aerobic exercises can help you lose fat, and ball games are certainly no exception. People with a strong sense of rhythm and a keen interest in ball games are particularly keen. Most Chinese and foreign obese people see ball games as a panacea for weight loss.
Three. Diet control for weight loss
1. Appetite control
Restrain your appetite and eat only 70 percent of your usual amount at each meal. After a week, your stomach will naturally shrink and your appetite will naturally decrease. Most obese people have a good appetite, in which case medication can be used to reduce it.
2. Eating smaller, more frequent meals
Eating smaller, more frequent meals means breaking down the routine of eating three meals a day into more frequent meals. When you feel hungry, eat as slowly as possible. This reduces the buildup of excess fat.
3. Apple Cider Vinegar
Apple cider vinegar can make your waist fat disappear
There is a secret recipe that has been passed down from housewife to housewife for a long time: apple cider vinegar can make your waist fat disappear. Supermodels Cindy Crawford and Heidi Klum seem to know this, as they take a big sip of apple cider vinegar before each meal, believing it helps them maintain a nice figure. Now researchers in Japan have found evidence that vinegar works wonders for burning body fat.
Acetic acid can help curb fat buildup
Don't rush downstairs to buy balsamic vinegar just yet, but it's important to note that the research is still limited to the lab, and while the mice did lose weight, the humans may not. But then again, after the mice enjoyed a high-fat meal, those who ate and drank vinegar did gain less fat than their peers who ate and drank plain water, a difference of up to 10 percent. Scholars feel that the acid in the vinegar -- acetic acid -- turned on certain genes in the mice, "energizing" the genes. "The genes popped out a lot of proteases that specialize in burning fat, and these active enzymes help inhibit fat accumulation.
Subjects who consumed 15 milliliters of vinegar a day got thinner
The mice who drank the vinegar had two other benefits, with healthier weight-loss precursors having lower cholesterol levels and blood pressure than their unlucky water-drinking companions. Kondo-kun from Japan's Haneda Center Research Institute did further human experiments, and the results were tickling. The data said that the subjects who consumed 15 milliliters of vinegar every day became thinner, especially in the chest and upper abdomen.
Four. Seven dietary weight loss tips
1. cucumber egg method
Each meal only eat cucumber and eggs, instead of 3 meals, adhere to the 7 days, the package you lose weight, but then you will especially miss the taste of the old dry mother. It is a good way to scrape oil.
Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious, it contains gums, fruit acids and bioactive enzymes, which can promote the body's metabolism, can treat sunburn, freckles and skin allergies. Cucumber can also clear heat and diuretic, prevent constipation. Fresh cucumbers contain malonic acid, can effectively inhibit the conversion of sugar substances into fat, therefore, often eat cucumbers on weight loss and prevention of coronary heart disease has great benefits.
>>> weight loss: this eating cucumber is harmful to health
2. lunch method
More than three o'clock in the afternoon do not eat anything, of course, can eat when you can not eat ah, so that a week can be thin a few kilograms.
Principle: night rest, the body consumes less energy, too much energy intake to become fat hoarding. The precautions of this method is that breakfast and lunch must be eaten to eat well, to supplement the necessary nutrients of the day.
Health tips: If you are really hungry, you can drink more water or eat an apple.
3. Do not eat meals method
Less meals every day, the soybean milk as part of the three meals, the girls drank a very good, but pay attention to the sugar-free Oh, it is best to buy their own soybean milk machine, every day to play their own, convenient and inexpensive.
Principle: Soymilk is mainly extracted from soybeans, which are rich in high-quality plant protein, in addition to soy protein, but also contains a large number of soy isoflavones (Isoflavone), soybean glycosides (Saponin) and other ingredients. These ingredients can inhibit the absorption of lipids and carbohydrates in the body and have the effect of burning body fat. Therefore, from the moment you drink soybean milk, after digestion → absorption → fat burning of the various stages, these effective ingredients can be playing the effect of slimming it!
4. Apple diet
Eat 2 days of apple and then normal diet 3 days, so a few cycles cycle, the effect is good.
Principle: obese people are almost always due to over-eating and make the stomach expansion, can not control appetite. Apple diet can make the stomach contraction, after losing weight appetite becomes easy to control, and taste becomes normal, will not like stimulating food or greasy food.
Apple diet can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote the nerve and endocrine function, which helps to beautify the face. The advantage of eating apples for weight loss is that you don't have to starve, eat apples when you are hungry. Because it is a low-calorie food, no matter how much it is eaten, it will not be more than the calories consumed in daily life, so the weight is naturally reduced. It also improves dry skin, allergic dermatitis, constipation and other symptoms.
5. Lotus leaf diet
The lotus leaf, cassia seeds, licorice, lemon slices, boiled into soup, the number of discretionary, . Adhere to the effect of 2 weeks, every day will be in and out of the toilet more oh. Principle: China since ancient times, the lotus leaf is regarded as a good medicine for slimming. Because the lotus root, (lotus root) and leaves have a simple diuretic, laxative effect.
6. Bitter melon diet
This trick is the absolute la, with how much you eat, even if you eat late-night snacks do not matter, as long as you are healthy to lose weight every day to ensure that you eat 3 roots of bitter melon, 1 week can also be thinned by a minimum of 4 pounds it is washed and eaten raw, although a little difficult, but there is a good detoxification of the east and east it, to eat the bitter bitter to achieve the purpose of the ah!
Principle: bitter melon contains a very biologically active high-energy lipids, this substance only acts on the body to absorb fat in the important parts of the small intestine, by changing the intestinal cell pore network, to prevent the absorption of fats, polysaccharides and other calories macromolecules, but does not affect the absorption of vitamins, minerals and other nutrients.
This special ingredient, known as the "fat killer," reduces the amount of fat and polysaccharides consumed by 40-60 percent.
7. Drinking water diet
Less eating, eating a bowl of warm water on the side, eat things over water and then eat, but also have a good effect.
Principle: drink a cup of white water, light honey water or added fiber before breakfast in the morning, can accelerate gastrointestinal peristalsis, the previous night in the body of the garbage, metabolites discharged from the body, reduce the chance of the appearance of small belly.
Drinking water before meals to reduce appetite : many people are not obese, but after eating a meal will see a bulging mouth protruding, which is the most standard Babyfat, even if it is not eaten, this small appetite also need to inhale to cover.
Drinking water in the afternoon to reduce flab: The most important form of obesity is flab, this is because of sedentary, high-calorie food caused by the afternoon tea time, it is the time when people feel tired, tired, and at this time it is more because of the emotions and intake of unnecessary calories in the fragile period of time, of course, the price is flab. You can drink a cup of herbal tea to dispel this desire to eat because of emotions, while the smell of flowers and herbs can also reduce the appetite, but also for only seven minutes to eat a full dinner ambush.
V. Chinese medicine ingredients to lose weight
1. Herbal medicine diet Chinese medicine to lose weight
We can lose weight through the use of traditional Chinese medicine with anti-obesity efficacy. This includes some diet pill patches and herbal oral medications. Now, the most popular is through the extraction of the active ingredients of Chinese medicine made of oral tablets, greatly improving the absorption of drugs, so as to lose fat more quickly.
2. White vinegar diet The amino acids contained in white vinegar not only consume body fat, but also help promote the metabolism of substances such as sugar and protein. According to research, a daily intake of 15 ml to 20 ml of white vinegar can reduce 6 pounds of fat in a month.
3. Drinking tea to lose weight
We all know that unhealthy eating habits are the root cause of obesity. Using tea instead of carbonated drinks not only reduces calorie intake, but also promotes body metabolism and fat decomposition more effectively.
4. Acupuncture diet.
By stimulating meridian points can help you improve the function of two systems, which are: hypothalamus-pituitary-adrenal cortex, and cross-coupling-adrenal medulla. As a result, not only does it speed up the basal metabolic considerations, but it also speeds up the fat metabolic considerations, which increases caloric energy to burn excess fat. Finally, it also adjusts, repairs and perfects the body's natural state of balance.
5. Meridian diet.
(1) magnet meridian method. Chinese medicine in the meridian slimming has its own unique form, magnet meridian method, also known as the Lemei body shaping method, the formula originated in the Qing Dynasty, refers to the traditional black ointment to add magnets, pasted in the navel for weight loss.
(2) acupoint diet. There is also the use of Chinese medicine point meridian "push belly" acupuncture point push belly method. Through the massage of specific points, adjust the meridians in specific areas, thereby regulating the function of the five organs and the endocrine system to achieve the purpose of weight loss, through the acupuncture points can slow down the hunger, to help control the diet.
(3) Cupping diet. Cupping weight loss is also a form of meridian weight loss. Guided by the motherland's traditional Chinese medicine theory, exploring and summarizing the essence of meridian theory, professional through the meridian points of the treatment mode, so that the body fat quickly decomposition, detoxification and clearing of heat, so as to achieve the slimming effect of lowering fat and eliminating fat.
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Notes
1. Staple food must be eaten, but balanced, can not overeat. 3. Strictly prohibited to go to the intake of sweets, alcohol and sugar high fruit. 4.
2. It is not necessary to refuse meat.
3. Sweets, alcohol and sugary fruits are strictly prohibited
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