Give yourself a thin idea to let yourself lose weight quickly
Develop brain power and make exercise consume calories with half the effort!
Sometimes we find that exercise is not as effective as expected on weight loss, or that some exercise that works well for others affects itself but has little effect. Why?
Maybe it's because we forget to use our brains while exercising. Researchers have found that the brain plays a very important role in exercise. We have all experienced the improvement of brain power by exercise. In fact, in turn, the brain's promotion of exercise and exercise to lose weight is equally significant.
From now on, we learn to use our brain to direct exercise during weight loss--
A A perfect brain simulation exercise can burn 15 to 20% more calories
Fitness dance classes are in full swing in gyms around the world. In addition to the allure of fashion, there is another important reason that dance is a sport of "imagination perfection". This "imaginary perfection" not only refers to the perfection of body movements during dance, but also the "motor memory" formed by our brain during the process of learning dance.
The so-called "motor memory" refers to the state in which our thoughts simulate the entire exercise in the brain when learning a certain exercise. For example, before dancing, we imagine the upcoming dance movements in our minds, so that after perfect imagination time and time again,"motor memory" is solidified in the brain. After "motor memory" is formed, it will accurately command all aspects of our body to cooperate like a computer when we actually start exercising, making the movements perfect and smooth. A study in the United States showed that completing a set of movements "smoothly" burns at least 15 to 20% more calories than "stumbling".
Let's do this: Before exercising, imagine the entire exercise process in your mind, which means simulating the action you are about to start in your mind.
B A quiet brain has 60% more effects
Although we are not athletes, we also have our best sports. Research shows that when we are in our best exercise state, the brain has less neural activity and concentration than usual. EEG monitoring shows that at this time our attention is only focused on very small areas such as vision and related movements, and there is almost no activity in other neural network areas. The most surprising thing is that such a "quiet brain" can allow us to get 60% more exercise.
Let's do this: Focus and focus only on the action itself.
If you can't get into the state for a while, you can "exercise hypnosis" yourself. For example, focus on your pace when running; silently count the number of shots when hitting the ball; and feel the feeling of your feet stepping on the wall at the corner of the pool when swimming. Let yourself slowly enter a state of concentrated exercise.
C 30 minutes of stimulation increases calorie consumption by 30%
Our brain can easily love the new and hate the old. If you can't give it enough stimulation often, it will be too lazy to pay attention to what you are doing. They even use negative emotions to give wrong instructions to muscles, making muscles tense and blocking movements.
Let's do this: Continuously change the exercise style and rhythm to stimulate the brain. For example, constantly changing your running speed during your running, or adding a quick run after a few jumps. Such interval exercises will continue to stimulate the brain to focus on the exercise itself and not be distracted. Exercises at 30-minute intervals burn 30% more calories than regular exercises.
D 10 minutes of balance exercise =70 calories
Have you ever practiced Tai Chi? On the surface, he was calm and calm, but after exercise, he was sweating profusely. The same effect occurs in yoga practices, where seemingly gentle yoga burns up to 300 calories per hour. The reason is that both Tai Chi and yoga emphasize the brain's control over the body, that is, the ability to balance, and require a high degree of mental concentration during practice. Every 10 minutes of balance exercise can burn at least 70 calories, which is equivalent to the calories of 2 wafers.
Let's do this: ① Balance exercises can be added to almost all exercises. For example, try standing on one leg for a while practicing standing on both legs; the exercise you do on the mat should be done on a fitness ball.
② A balance that can be made at any time. When making phone calls, reading books, chatting, eating cookies... please pose like a golden chicken.
E 3 negative factors that affect mental active exercise
There is no rhythm in breathing
Disorganized breathing during exercise usually means that your brain is not concentrated enough. You need to adjust as soon as possible and try rhythmic abdominal breathing-let air fill your chest, feel like we absorb oxygen directly into your stomach, and then breathe it out happily from your throat. While running, take deep and even breaths at the rate of exhale or inhale every four steps.
water shortage
If we don't have enough energy or water intake, we can't concentrate on practicing, so we need to replenish energy and water at a timely time. Eat some low-fat, complex carbohydrate foods 1 to 2 hours before exercise, and don't forget to replenish water in time before, during and after exercise.
fatigue
Don't let exercise relieve fatigue. The most important thing to do when you are tired is to rest. The tired brain seems to be blocked, and the thinking speed will slow down.
"Thin thinking"-treat food wisely
The implementation of the "thin thinking" in diet is a healthy eating idea-not blindly dieting, but treat food wisely. You must have your own thoughts on what to eat, how much to eat, and how to eat, not be influenced by the outside world and others, and have a clear "slim consciousness". Please keep the following 10 "slim awareness" about food in your mind and implement it in your life.
1. Adhere to the order of eating: soup → vegetarian dishes → staple foods → meat. First eat high-fiber, high-soup food to fill most of your stomach, and then eat fish, meat and other dishes you won't overdo it.
2. Adhere to the type of food selection: Include low-calorie vegetables into key consideration. The calories of vegetables are generally 20 kcal/100 grams, which is far lower than other types of foods. There is a wide range of vegetables to choose from, which are divided into roots, leaves, cauliflower, fresh beans, nightshade, etc. They can also be matched in terms of color, black, red, yellow, green and white. They are healthy, affordable, and beautiful. Bacteria and algae are also a very good choice.
3. The cooking method should be adhered to: cold → steaming → boiling → stewing → stir-frying. Vegetarian dishes should be mainly cold salad to better maintain nutrition. Try to avoid high-fat cooking methods such as frying.
4. Adhere to the staple food at dinner: Eating the staple food appropriately can avoid consuming too much high-fat food during dinner. The calories of oil are 9 kcal/g higher than that of starch and protein, 4 kcal/g. The staple food should also pay attention to the combination of thickness, and eat coarse grains such as buckwheat and millet appropriately.
5. Stick to fruit when adding meals: Adding meals can keep hunger within a comfortable range and avoid overeating at the next meal. Eat some fruits between meals, such as apples 52 kcal/100 grams, pears 44 kcal/100 grams, citrus 51 kcal/100 grams, grapefruit 41 kcal/100 grams and other fruits. They are low-fat, low-sugar, low-calorie, and contain a large number of nutrients, which can be achieved in one fell swoop.
6. Do not drink on an empty stomach: It is best to drink a glass of milk at 54 kcal/100g first, or eat a few pieces of bread at 312 kcal/100g. Do not drink on an empty stomach to avoid irritating the gastric mucosa.
7. Drink more water after drinking: Drinking a lot of water is conducive to the metabolism of alcohol. Moreover, alcohol has a dehydrating effect, so you need to replenish water promptly after drinking.
8. Slow drinking: Give the body time to decompose the ethanol in the body. Of course, the best thing is to control the amount of alcohol you drink and drink less or not.
9. Don't drink sweet drinks: Don't drink sweet drinks, replace them with white water, green tea, oolong tea, chrysanthemum tea and other beverages.
10. Eat more foods rich in B vitamins: such as animal liver 120 kcal/100 grams, pork, beef and mutton, egg yolk 328 kcal/100 grams, vegetables generally 20 kcal/100 grams, oats 360 kcal/100 grams and other coarse grains to increase the B vitamin content in the body, protect the liver, and normal metabolism. (Editor in charge: Yang Miao Intern Editor: Zhang Xiaoqi)