Lose weight for a summer, as the weather slowly turns cool, many people lose weight began to slack up, everyone does not know, the autumn and winter season is the most easy Tuen meat season, at this time does not lose weight, the next year is sad. The following Xiao Bian will share with you the next autumn sports weight loss and diet weight loss guide, and quickly look at it.
How to lose weight during the fall
First of all, the fall fitness plan must be formulated around weight loss. In autumn, the body's digestive function is enhanced and its appetite is widened. Many people achieve the heaviest weight in autumn and winter. On the other hand, the amount of calories consumed during exercise in autumn and winter is also a good season for fat removal.
Second, the fall of people's immunity is reduced and they easily fall ill. Therefore, another important part of the fall fitness program is to prevent diseases through effective exercise. However, unplanned and irregular exercise not only fails to keep fit, but also causes illness due to physical discomfort.
Mainly by aerobic exercise
In autumn, the weather turns slowly and cold. Explosive anaerobic exercises can easily cause physical discomfort and even cause sports injuries. Therefore, you must choose an aerobic exercise that requires less movement and consumes more calories. In terms of detailed items, it may vary according to age: young people can arrange high-impact aerobic exercise such as running, which can consume more calories; middle-aged people can arrange low-impact aerobics such as brisk walking, jogging, stair climbing, etc. Sports; the elderly can arrange for walking, yoga, Tai Chi and other items.
Young people's autumn exercise can appropriately increase the amount of exercise. The time can be longer. For example, running can be 10-15 minutes longer than summer.
The physical condition of middle-aged people is generally in a downward trend. Do not exercise because you are busy with your work. You should exercise according to the amount specified in the autumn fitness plan.
After the fitness plan is developed in the autumn, the best fitness effect is achieved. The key lies in persistence. It cannot be easily discarded because of the cold or laziness. The intensity of exercise is not the most important, and the rule is the most important.
Autumn sports weight loss choose a good time
First of all, the time schedule is very different. People of all ages should choose the time period of their activities according to their physical condition. Young people have better adaptability to the weather, better physical condition, quicker recovery of physical strength, and fall fitness time can be arranged in the morning and afternoon; middle-aged people are less able to adapt, and can be physically and mentally compared to 18 o’clock to 20 o’clock after work. Relax time to exercise; the elderly fitness time should generally be selected in the 14 - 19 points, they are physically poor, choose the highest temperature, sunny time for fitness, more easily open activities, thus spared physical damage.
How to lose weight in the fall diet
Main melon
Melon contains sugar, protein, vitamins and minerals, rich in nutrients, can be used to cook soup, do melon melon, can also be made into sugar melon, etc., and can be used to treat medicine.
Chinese medicine believes that winter melon is sweet, slightly cold, non-toxic, diuretic swelling, heat, thirst, detoxification, weight loss and other effects. Regular diet melon has good curative effect on arteriosclerosis, coronary heart disease, and diabetes, and the treatment of edema and bloating is particularly effective.
Lipid-lowering food
The level of blood lipids (including fat, cholesterol, phospholipids, and free fatty acids) is related to diet, so those with high blood lipids should eat more foods that lower blood lipids to prevent the cholesterol and triglycerides in the blood from getting too high, making the blood sticky and blood flow. Slow to form coronary heart disease.
1, edible mushrooms, mushrooms, straw mushroom, can promote cholesterol decomposition and excretion.
2, eat garlic can inhibit platelet aggregation, prevention and treatment of coronary heart disease.
3, mung bean contains "plant sterols", can inhibit the absorption of cholesterol, and promote the excretion of cholesterol from the feces.
Weight loss snacks
Nuts: salty or salty peanuts, cashews, hazelnuts, pistachios, dried or crisp walnut meat, honey and other dates.
Bacon and dried fish: dried pork, beef jerky, dried whitebait, etc.
Soy products: such as dried bean curd, dried soybean, dried broad bean, Qizha hooves (black bean skin), black vinegar, soybean, etc.
Liangguo: Chenpimei, Jiajiazi, Huamei, salted kumquat, etc.
Sour fruits: bayberry, tomato, sour grape, plum and so on.
The above snacks are free of fat, cholesterol, very little sugar, many have hypoglycemic and cholesterol-lowering effects, and have medical value.
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