How to lose weight is healthy?

scientific weight loss is achieved through reasonable diet and moderate physical exercise. Easy Exercise Easy Weight Loss Nowadays, with the prevalence of various methods such as drug weight loss, equipment weight loss and medical weight loss, people seem to forget the most economical and side-effect method-exercise. Dr. Lu from China Weight Loss Association said that exercise is the healthiest way to lose weight, but it's important to stick to it. Swimming builds a good figure. Among all kinds of weight loss exercises, swimming is the best exercise item worth recommending to everyone. People who often swim are in good shape; People who can't swim, bubble in the water and have a water fight, all have some effect on losing weight. The reasons why swimming is good for losing weight are: 1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is far greater than that of air when moving on land, so it is hard to walk in the water, and then swimming will definitely consume more heat. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than the air temperature, which is also conducive to heat dissipation and heat consumption. Therefore, swimming consumes much more energy than running and other land projects, so the weight loss effect is more obvious. 2. It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavy, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability and makes them easy to get tired, which greatly reduces their interest in weight-loss exercise and can damage the joints and bones of lower limbs. When swimming is carried out in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone damage. 3. Enjoy natural massage service: When swimming, the buoyancy, resistance and pressure of water are an excellent massage for human body and can also play a role in beautifying skin. In view of the above reasons, obese people can really take swimming as their main weight loss exercise. However, before swimming, you must make good preparations and pay attention to safety to prevent accidents. Skipping rope to lose weight Some foreign fitness experts especially admire skipping rope in recent years. Because it has many advantages: 1. Simple. There are many kinds of skipping rope, which can be simple and complicated. You can do it at any time and learn it as soon as you learn it. It is especially suitable for fitness in the low temperature season, especially for women. In terms of the amount of exercise, skipping rope for 1 minutes is almost the same as jogging for 3 minutes or dancing for 2 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. 2. Exercise a variety of organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and so on. For lactating and menopausal women, skipping also has a positive effect on relaxing emotions, which is also beneficial to women's mental health. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "skipping rope gradual plan" for female bodybuilders. For beginners, you can jump in the same place for 1 minute, then jump for 3 minutes in a row after 3 days, and jump for 1 minutes in a row after 3 months. After half a year, you can perform "series jump" every day, such as jumping for 3 minutes at a time, ***5 times, until you jump for half an hour in a row. Jumping for half an hour at a time is equivalent to jogging for 9 minutes, which is already a standard aerobic exercise. Although skipping rope is a good fitness method, it is easy to get hurt if you are not careful, so you should pay attention to the following matters: 1. Skippers should wear soft and light high-heeled shoes to avoid ankle injuries. 2. The rope is soft and hard, and the thickness is moderate. Beginners should usually use hard ropes, but they can be changed to soft ropes after proficiency. 3. Choose lawn, wooden floor and mud floor with moderate hardness. Never jump rope on hard concrete floor to avoid damaging joints and easily causing dizziness. 4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to be coordinated hard to prevent sprains. Fat people and middle-aged women should use their feet to rise and fall at the same time. At the same time, don't jump too high to avoid joint injury due to too much load. 6. Let the feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope. "Strange Walking" Fitness In walking, jogging and walking are the most common exercise methods. In fact, walking in multiple postures is of great benefit to getting rid of diseases and prolonging life, and keeping fit. Here are a few examples: walking on tiptoe: walking on tiptoe with the heel lifted can enhance the tension of the flexors at the center of the foot and the back of the calf, which is conducive to the dredging of the Sanyin Meridian. Heel walking: walk with your toes up and your heels up, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscles on the front side of the calf, which is beneficial to dredge the Sanyang Meridian. Walking in the inner figure of eight: most people walk in the outer figure of eight or in a straight line. If they walk in the inner figure of eight, they can eliminate fatigue. Walking backwards: when walking backwards, the whole body is relaxed, the knee joint is not bent, and the arms swing back and forth freely, which can stimulate the muscles that are not often active and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain. Walking on both sides: crouch slowly, land with both hands, with your back slightly parallel to the ground, climb your ankles with your hands and move forward slowly. It can increase the blood supply to the head and reduce the burden on the heart, and has therapeutic effects on cervical spondylosis, lumbago and leg pain, varicose veins of lower limbs and other diseases. Do a quick full-body exercise to lose weight for 1 minutes. Although it can't make you lose weight immediately, it will make you feel tense. The rapid flow of peptides in the body caused by exercise will make you feel good about yourself. This set of exercises consists of five movements, which are repeated repeatedly, so that you can exercise all over your body and feel happy. Do the whole set of movements four times in a row. 1. Stand with your feet spread equally, stretch your hands upward, and then bend down slowly until your palms are flat on the ground. 2. Keep your hands on the ground in a lunge, and stretch one leg backwards to form a lunge; Then hold your hips, make your torso straight, and do five lunges (do not change your legs-do the same with your other leg for five times). 3. After the push-up lunge, the front legs extend backward, change the push-up posture, and do five push-ups. 4. Hip and shoulder posture After doing push-ups, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute. 5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels from the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting and lowering action for 2 times in a row. Finally, hands and feet move together. Gently lift it into a standing posture, and immediately return to the initial posture in the first quarter, and start to redo this set of actions. Scientific weight loss requires a reasonable diet structure and proper physical exercise. First, you can lose weight with a full stomach. Some people think that you can lose weight as long as you go on a diet, but it is not. Because the calories contained in food are different, eating more does not necessarily mean more calories, and eating less does not necessarily mean less calories. For example, eating 35 grams of steamed bread is the same as eating 7 grams of sweet potatoes and 12 grams of potatoes. This reminds us that dieters can be full and not gain weight as long as they eat large and low-calorie food when choosing food. Among all kinds of vegetables, wax gourd, cucumber, cabbage and beans have the lowest calorie content. If you want to get the same weight loss effect, eating two servings of the above vegetables is the same as eating one serving of lentils or garlic seedlings. If you want to choose lotus root, taro and so on, it is enough to eat only half. Among fruits, watermelon has the greatest weight loss effect. Eating 2 grams of pears, peaches, apples, bananas, oranges, etc. will get the same calories as eating 75 grams of watermelons. The calories of dried fruits are much higher than those of fresh fruits. Therefore, dieters should not eat dried fruits such as dried apricots or raisins. Eating more fish than meat, especially cooked meat, is more beneficial to lose weight. Eating 12 grams of fish gets as many calories as eating 5 grams of lean meat or 25 grams of sausage. From the perspective of weight loss, the order of fish is: fish is better than chicken, and chicken is better than beef and mutton. Nutritionists' evaluation of meat is that four legs are not as good as two legs, and two legs are not as good as no legs. Beans have the lowest calories, so soy products are the first choice for dieters. It is also a good idea to treat bean products as snacks instead of apples. The key to losing weight is to reduce calorie intake. Therefore, if you choose foods with large volume and low calories, you can eat your stomach and lose weight. Here are some conversion formulas of food calories: 1g cooking oil = 25g peanuts, melon seeds = 25g rice or noodles = 5g lean meat = 12g potatoes = 12g fish = 15g tofu = 2g fruit = 5g Artemisia annua = 75g watermelon. Second, the thinner the food you eat, many people who are overweight or worried about getting fat always think that eating vegetables will not get fat, so they often eat vegetables indiscriminately and uncontrollably. In fact, if you eat too much vegetables with high carbohydrate content, the excess carbohydrate will be converted into fat and stored in the body. So, what vegetables do fat people eat? Cucumber Cucumber contains diol diacid, which helps to inhibit the conversion of carbohydrates in various foods into fat in the body. White radish White radish contains pungent mustard oil, which can promote fat metabolism and avoid fat accumulation under the skin. Leek leek contains more fiber and is not easy to digest, which can promote intestinal peristalsis and has a strong laxative effect. Wax gourd contains less nutrients and can remove excess fat in the body, which has a strong laxative effect. Mung bean sprouts contain a lot of water, produce less heat after cannibalism, and are less likely to form fat accumulation under the skin. Soybean and soybean products are rich in unsaturated fatty acids, which can decompose cholesterol in the body, promote fat metabolism and make subcutaneous fat difficult to accumulate. In particular, the saponin in vinegar beans can eliminate a kind of fat adhering to the blood vessel wall and reduce the cholesterol content in the blood. The preparation method of vinegar beans is: wash soybeans, drain water, fry for three or four minutes (be careful not to fry them), cool them, bottle them, pour vinegar into them, seal them, and eat them in a week. Take a few pills every morning and evening, which has the effect of losing weight. Interested readers may wish to have a try. Third, the more you eat, the thinner you lose weight. It is actually very simple to eat with your mind. Don't reduce the amount of food, but change the way you eat instead of …, which can be said to be the smartest way to lose weight now. First of all, don't eat too hungry, don't eat too fast, and don't reluctantly eat food you don't like. These can all be the reasons for poor calorie consumption and the food you eat is easy to turn into fat. Also, eating at a certain time every day is more important than imagined, because it can develop regular consumption.