Collection of the fastest and most effective ways for men to lose weight can be thin if you want

The most effective way for men to exercise to lose weight

weights and

Calories consumed for 30 minutes: 883 joules

Calories consumed by wearing a weight-bearing vest and walking for 30 minutes: 971 joules; calories consumed by walking for 30 minutes with a long pole: 1059 joules

However, for safety reasons, do not carry more than 20% of your body weight. If you don't like this method of carrying weight, you can also try holding two long poles in your hands. Although they only weigh 0.5 kilograms, they can help you burn 20 to 25% more calories without any side effects.

swimming

Swimming is the best way to lose weight. Swimming is a good whole-body exercise and is very effective in improving heart and lung function. However, you should pay attention when swimming. Don't pursue speed. Just meet the heart rate requirement. The effect is better if you persist twice a week.

Running/walking fast

Running is recognized as the best way to lose weight healthily. If you are running outdoors, it will be restricted by the environment. It is more convenient to choose a treadmill. Releasing the hand holding the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, you must release the handrails on the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use the interval method on the treadmill, which means you can exercise at high speed for a while and then switch to a lower speed cycle.

Zhang Chi's aerobic exercise to lose weight

If you master the strong and weak rhythm during half an hour of aerobic exercise, you can achieve twice the result with half the effort. According to Dr. Katherine Jackson, director of the Department of Exercise Function at California State University,"If you do continuous high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high intensity level."

Push hard on one leg when riding a bike

Calories consumed by exercising hard on one leg for 30 minutes on a scooter: 950 joules

Calories consumed by 30 minutes of exercise after inserting a one-leg interval: 1138 joules

When you work out on a scooter, intermittently letting one leg pedal harder can increase the intensity of the exercise. At first, you can pedal with both legs together at moderate intensity for 4 minutes, and then focus on your left leg to pedal with high intensity. After 30 seconds, change your right leg as the main power leg and pedal for another 30 seconds. Then, pedal your legs together at medium speed for 4 minutes as adjustment and recovery. In this way, push hard on one leg for 1 minute every 4 minutes for a total of 30 minutes. This kind of cycling exercise can help you burn 20% more calories.

The most effective way for men to eat and lose weight

Choose more whole wheat foods: If you are used to eating fine rice and noodles, choose more whole wheat foods while you want to lose weight. They can make you lose weight without being hungry. There are many types of whole wheat foods, such as brown rice, oats, etc. Due to the few processing procedures, whole wheat foods do not contain as many extra calories as fine rice flour, so you can choose more, but you must look for 100% whole wheat.

Eat more fresh fruits: You need to eat fruits every day when you don't need to lose weight, but you might as well increase your portions during weight loss. Fresh fruits contain a lot of water, which can provide a strong feeling of satiety, while the high fiber they contain can help to relax the intestines, have a laxative function, and can effectively detoxify and lose weight, so when losing weight, you may wish to eat more fruit every day.

Eat more vegetables: Vegetables and fruits are rich in fiber and nutrients, so when losing weight, in addition to eating more fresh fruits, you should also eat more vegetables. The fiber contained in vegetables can help to relax the intestines, detoxify and lose weight. The crude fiber contained in some vegetables such as celery can also have a good face-saving effect. They are all essential foods when losing weight. Moreover, vegetables have low calories and low fat. Eat more. Don't be afraid of getting fat at all.

Drink more water: Make up 2000cc of water every day, not only to meet your body's needs, but also because drinking more water can help you lose weight. The operation of various functions of the human body requires the participation of water. The same goes for the metabolic system and the digestive system. If there is insufficient water, these systems will slow down the operating speed and cannot metabolize better. Therefore, we must replenish water and keep the metabolic system in Normal operation.

Drink more tea: Plain water is too tasteless, and you may think you can use a drink instead. Don't, whether it's carbonated drinks or juice drinks, it's not helpful for weight loss. Drink tea if you want to drink it. This is why slimming tea is so hot. In fact, it is mainly because tea plants help digestion and reduce fat accumulation. If you have the habit of drinking tea, you must stick to it. Of course, you must choose warm tea such as Pu 'er chrysanthemums.

Send! Send! Send! The best male slimming recipe:

Monday:

Breakfast: 1 white boiled egg, 1 cup sugar-free soy milk.

Lunch: Winter melon soup is the main dish, served with 1 small bowl of rice and 1 liang, and 1 plate of cucumber cold dishes.

Dinner: Apples.

Main diet dish: Winter melon

Recommendation reason: Winter melon is sweet and light but slightly cold in nature. It has the effect of promoting water and swelling. If it is eaten with skin, the effect will be better. Eating wax gourd often can remove excess fat and water in the body and play a role in losing weight.

Tuesday:

Breakfast: 1 tea egg, 1 bowl of rice porridge.

Lunch: Stir-fried leeks as the main dish can be added with a little egg or lean meat, served with 1 small bowl of rice and 1 liang.

Dinner: Bananas.

Main diet dish: leeks

Recommendation reason: In addition to being rich in calcium, phosphorus, iron, protein and vitamins, leeks also contain a large amount of fiber, which can enhance the peristalsis of the gastrointestinal tract and accelerate the elimination of excessive nutrients and excess fat in the intestine.

Wednesday:

Breakfast: 1 bowl of cereal

Lunch: Seaweed can be stir-fried or mixed as the main dish, served with half a steamed bun.

Dinner: Cucumber.

Main diet dish: seaweed

Recommendation reason: Kelp removes heat and stimulates water, and has the effect of dispelling fat and lowering blood pressure. The various minerals and vitamins it contains can reduce the deposition of fat ingested by the human body on the heart, blood vessels, and intestinal wall. It can be called a good way to eliminate fat and lose weight.

Thursday:

Breakfast: 1 tea egg

Lunch: White radish as the main dish, 1 bowl of rice porridge.

Dinner: Pineapple.

Main diet dish: white radish

Recommendation reason: White radish is sweet and cool, and has the effects of eliminating greasy, removing fat, resolving phlegm, and relieving cough. It also contains choline, which can lower blood lipids and blood pressure, which is very conducive to weight loss.

Friday:

Breakfast: 1 bowl of rice porridge

Lunch: Green bean sprouts can be stir-fried or mixed as the main dish, and 1 small bowl of rice and 1 liang.

Dinner: Cucumber.

Main diet dish: mung bean sprouts

Recommendation reason: Mung bean sprouts are rich in vegetable protein and multiple vitamins. It is very suitable for making home-cooked dishes, either cold or stir-fried, all of which are extremely delicious. Regular consumption of mung bean sprouts can help eliminate greasy, diuretic, and reduce blood lipids.

Saturday:

Breakfast: 1 white boiled egg

Lunch: Fungus can be stir-fried or mixed as the main dish, and 1 bowl of porridge.

Dinner: Cucumber.

Main diet dish: fungus

Recommendation reason: Fungus is sweet and cold. It is a famous vegetarian food with high protein, low fat, multi-fiber and multi-mineral substances. Fungus also contains a polysaccharide substance, which can lower blood lipids and cholesterol and effectively inhibit the formation of obesity.

Sunday:

Breakfast: 1 bowl of cereal

Lunch: Cucumber can be stir-fried or mixed as the main dish, and 1 bowl of rice porridge.

Dinner: Apples.

Main diet dish: cucumber

Reason for recommendation: The slimming effect of cucumber cannot be underestimated. It is rich in cellulose, which can promote the excretion of cholesterol and the elimination of intestinal rot residues; in addition, it also has propanoic acid, which can inhibit the conversion of carbohydrates into fat., so eating more has a lighter effect.

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