Start with aerobic exercise, aerobic exercise is not very demanding on the site (but if you are a particularly obese person, reduce the exercise such as running, your weight is too large to cause irreversible damage to the knee, you can swim from At the beginning How to Reduce Weight, even if you don’t swim, it’s a good exercise in the water.) And it works relatively fast, which boosts your confidence and develops the habit of exercising.
How to Reduce Weight
Healthy weight loss methods, how to lose weight healthily, how to lose weight is the healthiest. If you are sitting while riding, pull your legs up and down 5 cm from the ground and hang your soles. This can exercise the abdominal muscles. Keep up for a few stops. Standing and training the front side of the thigh. When you hold the inner ring of the car, the legs cross forward and backward, and the hind legs push forward fully. This is effective for training the front leg and thigh. Do not stop breathing during training, keep for 6 seconds, do 1 for each side
Exercise Healthy Weight Loss
1, Fixed exercise
3 to 5 fixed exercises a week is a good way to reduce body fat, lose weight, increase muscles, and energize. Running, 5 times a week, 45 minutes each time, 170 meters per minute, 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, can reduce 10 pounds in 5 months. If you haven’t done a regular workout before, start with less to prevent injury to your body. If the amount of exercise is too large, it will increase the amount of food, which will not achieve the purpose of weight loss.
In addition, you can exercise on the way to work, “slimming exercise”
If you are sitting while riding, pull your legs up and down 5 cm from the ground and hang your soles. This can exercise the abdominal muscles. Keep up for a few stops. Standing and training the front side of the thigh. When you hold the inner ring of the car, the legs cross forward and backward, and the hind legs push forward fully. This is effective for training the front leg and thigh. Do not stop breathing during training, keep it for 6 seconds, and do it one or three times. When the signal light is on, it is closed. Focus on the abdomen and tighten for 6 seconds. Feel the navel close to the back. Always pay attention to doing this every day.
2, strength training
Strength training can strengthen your muscles. The more muscle, the faster the metabolism. Three 45-minute weight lifting exercises per week can reduce 10 pounds in 10 months. To avoid injury to the body, the coach should be asked to help choose the right weight and develop an appropriate exercise program. Stretching exercises before and after exercise to maintain flexibility, weight and weight can be gradually increased.
3, reduce calorie intake combined with walking
Replacing Coca-Cola with soda can consume 150 kilocalories less per day. If you add a 5km walk for 45 minutes each time 5 times a week, you can lose 10 pounds in 3 months. If you reduce the amount of calories and maintain the above walk, you can lose 10 pounds in 7 weeks.
Diet healthy weight loss
1. Appetite control method
Resist appetite, only 70% of your previous constants per meal. After a week, your stomach will naturally shrink and your appetite will naturally drop. Most obese patients have a good appetite, so that medication can be used to reduce appetite.
2, eat less meals
The method of eating less and eating more is to divide the daily eating habits of three meals a day into more meals. When you feel hungry, the slower you eat, the better. This will reduce the accumulation of excess fat.
3, fruit diet
Fruit weight loss method means that nothing is eaten except fruit, and only fruit is eaten all day until it is full. Of course, not all fruits are suitable for weight loss. The more effective weight-loss fruits are apples, kiwis, and raisins.
The principle of weight loss:
Eating fruit can cause weight loss in a short period of time, because eating only one thing can reduce our intake of food. Especially high-fiber fruit, we can make our metabolism faster, and weigh down.
Chinese medicine healthy weight loss
Chinese medicine ingredients to lose weight
1. Herbal medicine diet: We can lose weight by using traditional Chinese medicine with anti-obesity effect. This includes some diet pills and herbal oral medications. Nowadays, the most popular is to make oral tablets by extracting the active ingredients of traditional Chinese medicines, which greatly improves the absorption of the drugs, thereby reducing fat more quickly.
2, white vinegar diet: white vinegar contains amino acids can not only consume body fat, but also help promote the metabolism of sugar and protein. According to the survey, 15 ml to 20 ml of white vinegar per day can reduce 6 kg of fat in one month.
3, drinking tea diet: We all know that unhealthy eating habits are the root cause of obesity. Replacing carbonated drinks with tea not only reduces calorie intake, but also promotes body metabolism and fat breakdown more effectively.
Other ways of weight loss in traditional Chinese medicine include acupuncture weight loss and meridian weight loss.
1, acupuncture weight loss method: by stimulating meridian points can help you improve the function of the two systems: the hypothalamus – pituitary – adrenal cortex, and cross-coupling – adrenal medulla. Therefore, not only the basic metabolism is accelerated, but also the fat metabolism is accelerated, thereby increasing the heat consumption of excess fat. Finally, it is possible to adjust, repair and improve the natural balance of the human body.
2, Meridian weight loss method: Chinese medicine has its own unique form in the meridian slimming, there is a body-shaped body and a kind of magnetite meridian method in the form of black plaster added magnets, there are also acupuncture points using the traditional Chinese medicine acupoint meridian “pushing abdomen” . By massaging specific acupoints, adjusting the meridians of specific areas, thereby regulating the functions of the five internal organs and the endocrine system to achieve How to Reduce Weight, through acupuncture can reduce hunger and help control diet.