Do you want to know what is the best way to lose fat? Fat is the natural enemy of obese people. Many friends will choose the way of exercise when they lose weight. Exercise is very effective, so what is the best way to lose weight? Come and have a look with me.
The best way to lose weight is 1 12 minute freestyle, which consumes calories.
Swimming with short time and high calorie consumption is the best choice to save weight loss time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!
Walking 65,438+0,000 steps every day can keep your body shape from rebounding.
You can lose weight by walking 65,438+0,000 steps every day for 65,438+0 months at the speed of feeling a little sweaty. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
Stretching exercise, 7 seconds at a time is best.
When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!
Jogging for more than 20 minutes can produce results.
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
Take a 20-minute half-length bath in hot water at 37℃
Soaking in water at about 37℃ can activate cells in the body and accelerate metabolism. Taking a leisurely bath in water can effectively promote sweat discharge and make you charming from the inside out. Spent 20 minutes in the bathtub. Soaking is very effective for losing weight. If you don't like sports, use a simple half-length bath to complete the task of losing weight!
Pressing ear points can control appetite.
The point in the ear that controls appetite is called Hunger Point. Pressing about 5 times a day can effectively reduce appetite. It is best to do it 30 minutes before meals, and the effect is better. But the effect of losing weight varies from person to person.
30 minutes of foot massage can effectively reduce appetite.
Foot massage is very effective in controlling appetite.
Chewing more while eating can effectively reduce facial fat.
Chewing at least 20 times per meal can effectively reduce facial fat, so people who have the habit of wolfing down meals should improve as soon as possible.
The best way to lose fat 2 There are two kinds of body fat: essential fat and stored fat.
The necessary fat is necessary for your healthy operation.
Without the necessary fat, our bodies will not be able to process vitamins A, K and D, which support our immune system, help produce healthy blood and promote the absorption of calcium. At the same time, essential fat is also important for protecting our organs and regulating our internal temperature. Another kind of fat, called stored fat, is the result of excessive calorie intake, which is not used for immediate functions (such as breathing and heart rate), but converted into triglycerides that make up stored fat. When we often consume more calories than we need, the stored fat will accumulate in the body, leading to weight gain. The second is to see your goal of pursuing body fat.
The percentage of healthy body fat is the proportion of fat to the total weight.
The goal of healthy men should be between 5-20%, and the goal of women should be between 15-3 1%.
The following are some of the most commonly recommended fat-reducing exercises.
1, running
Running is an effective way to burn fat, including burning fat around your abdomen, because you are losing weight all over.
When you burn more calories than you burn during running, it will help you lose weight. Low-intensity exercise consumes more fat as energy, but high-intensity exercise burns more calories.
Alternating low-intensity and high-intensity exercise can burn calories and fat and reduce the chance of injury.
If the heart rate is increased to about 70% of the highest heart rate during running, it will enter the range of fat burning zone, which can improve the efficiency of fat reduction.
If you add strength training several times a week, you can increase lean meat, improve metabolism, increase after-burning after exercise, burn more fat even during rest and sleep, and help you have a slimmer figure.
Breathing, stride, posture, warm-up and stretching during running are all things you need to learn gradually when you lose weight in this way. Observe and adjust at any time to avoid posture errors or excessive exercise.
Step 2 jump rope
Skipping rope is a classic training tool. For athletes, skipping rope can improve the speed, coordination and endurance of feet, challenge the cardiovascular system, make them work harder and burn more calories.
For people who lose weight, skipping rope can help you lose body fat.
Although skipping rope helps to lose weight and burn fat, it is more efficient to eliminate body fat in specific parts, such as abdominal fat, by combining weightlifting with a balanced diet.
Skipping rope is not suitable for people with great fitness to lose weight. Skipping rope can take many forms, but it is not static. Everyone must choose the exercise that suits him according to his own situation.
3. Bicycle
Cycling indoors can help you burn a lot of calories at home or in any workplace. Riding for an hour will consume 700 to 800 calories, improve heart health, improve muscle endurance, increase strength, maintain a healthy weight, sweat, get a good exercise, and at the same time, the brain will produce endorphins, which will make you feel happy.