What exercises can help women lose weight successfully?

Although a white cover up a hundred ugly, but a fat ruin all ah!

It is the lifelong career of many women to have a perfect body. In the pursuit of a good body, there is no best but better.

They will also try many kinds of weight loss methods, some choose a diet, and some choose to exercise, but for various reasons, success in weight loss is really rare.

Experts point out: weight loss after resuming the diet is caused by the phenomenon of fat, and there is a close connection with daily behavior. If you can correct or quit these bad habits in time, weight loss may no longer be a problem.

01

How do I know if I need to lose weight?

You can use the internationally certified body fat and weight formula to calculate, if you are in the normal range, then you do not need to lose weight. If you are overweight or even obese, then you need to start to control your diet and enhance your exercise to achieve fat loss and shape.

Body Mass Index (also known as Body Mass Index, or BMI) is a number derived by dividing weight in kilograms by height in meters squared.

It is a standard commonly used internationally to measure how fat or thin the human body is, and whether it is healthy. Body mass index (BMI) = weight (kg)/height (m)^2.

< 18.5 Underweight

18.5 - 22.9 Normal

23 - 24.9 Overweight

25 - 39.9 Obese

If your BIM is 25 - 39.9, you are obese and need to lose weight.

02

Make women fat behavior, the lack of exercise ranked last, the first perhaps many people are doing

1. Snacking constantly

Now society has become accustomed to the nightlife, especially the night market on a variety of snacks, snacks, I believe that many people are difficult to resist the temptation of these foods.

And snacks are high-fat, high-protein food, and long-term intake induces elevated blood lipids. The blood maintains a high-fat content at night, leading to an increase in blood cholesterol synthesized by the liver. Therefore fat is easy to accumulate in the body to induce obesity.

2. Do not like to drink water

Many girls in life do not like to drink water, often drinking milk tea or drinks to replace it, and think this has a natural sense of superiority. Milk tea or drinks in the calorie content is very high, which is also a major cause of obesity.

Especially milk tea and drinks also contain a lot of sugar, causing fat accumulation. But if you usually hide the habit of drinking more water, not only for the body to replenish the water needed, but also to accelerate circulation and promote metabolism to burn fat.

3. Eating too fast

Eating too fast is also an important factor leading to obesity. After the food enters the mouth, only after full chewing, reaching the intestines and stomach will reduce the burden of the intestines and stomach.

Only then can the peristaltic and digestive capacity of the gut be improved and the nutrients in the food be absorbed to the maximum extent. So for people who want to lose weight, want to slim down and lose weight, usually when eating should be properly slowed down, after all, the heart can not eat hot tofu.

4. do not eat breakfast

Many women in weight loss, that do not eat breakfast can play a weight loss effect, but this concept is wrong. The body after a night of metabolism will make the body accumulates a lot of toxins and garbage, various organs are still in a dormant state.

The human body needs a timely intake of nutrients to mobilize the body and organs to promote the toxins and waste out of the body.

Not eating breakfast will lead to excessive hunger and consuming too much food, which will lead to excessive body intake of calories and fat, resulting in obesity.

5. often stay up late

Work time, many office workers often have the habit of staying up late. Some people even think that staying up late can lose weight. This idea is wrong.

No matter what causes you to stay up late, the passage of time will lead to endocrine disorders. It is not only easy to obesity but will accelerate aging.

6. Lack of exercise

Many women will need to sit at a desk all day during the day for work reasons, and then lie on the sofa or bed at night to play with the phone. Long-term sedentary not exercise, lack of exercise, will affect the whole body's blood flow power.

Easily induce varicose veins in the lower limbs, so that the body's metabolic capacity is weakened, and fat is difficult to consume. Therefore, the lack of sports exercise is the main reason for female obesity.

03

Which exercises can help women to lose weight successfully?

1. Scissor foot

Scissors feet can exercise the abdominal muscles, especially the rectus abdominis. Women can first sit on the floor, then lean back, with flat upper arms and palms to support the body, and then straighten the legs upward, and the ground to reach 45 degrees.

Then slowly put down, the process of leg drop, you can constantly exchange the position of the feet left and right, and repeat the action of lifting, falling, cross, 30 seconds will be able to play a good role in weight loss.

2. Jump rope

Jumping rope is a healthy aerobic exercise, every day adhering to the exercise of jumping rope, can play a better effect on weight loss and slim. At the same time, can improve the body's immune function.

Can help women better prevent the occurrence of disease, for people who want to lose weight and slim down, adhere to jump rope one hundred times a day, after a pand period, the effect is very obvious.

3. Hula hoop

The hula hoop is very fashionable and suitable for weight loss exercise, for women to turn the hula hoop not only can lose weight, but also be able to shape a more perfect body shape.

Let your waist be more slender, it is recommended that you must adhere to 2 to 3 times a week of exercise, and each exercise time can not be less than 30 minutes.

4. Swimming

For the female population who want to lose weight and slim down, a sports diet is a relatively healthy and effective way to lose weight and slim down. Swimming can accelerate the body's metabolism and can promote blood circulation in the body.

It can also help the body to discharge excess waste and toxins in the body, swimming can not only achieve a relatively good weight loss effect but also make the female body more proportionate.

04

Extended topic: Is it really useful to keep your mouth shut and your legs open?

The phrase "keep your mouth shut and your legs open" comes from Oprah Winfrey, the queen of American talk shows. Why is it such a simple six words, but so many people think this is the truth about weight loss? Because, indeed, many people rely on these six words to lose weight and not rebound.

This part of the people is the "control mouth, open legs" is the correct understanding: open legs refers to exercise, increasing the body's energy consumption, rather than blindly doing a lot of exercises.

Keeping your mouth shut is the diet control, appropriate to reduce energy intake. It is not a diet to lose weight, not to eat anything, but to eat.

Weight loss is the need to rely on such a process, so that the daily energy consumption is greater than the energy intake so that the body is in a state of negative energy balance, the body's excess fat consumption.