Text / Tencent Digital Wang Yang
I found myself fatter recently, and all kinds of fat on my face, chin, and stomach were coming out. Libra sighs more than once a day.
From the beginning of high school until my graduation from university, my weight was actually controlled to a very stable level. I still remember that when I first stepped into my job and heard seniors complain about the constant soaring weight, I never thought I would come to one day.
However, in the past year, my weight balance has finally been broken. In general, everyone is determined to lose weight because of something. I am mainly two points, one is not a good wedding photograph. The other is that the sun dries up and sinks every day, and once the crowded line 6 is squeezed by a big fat girl... From the initial ignorance to later deep reflections, I think it's time to change everything in front of me.
When strolling around, I saw a basal metabolic rate measurement formula:
The female basal metabolic rate = 661 + 9.6 * body weight (kg) + 1.72 * height (cm) - 4.7 * age;
The basal metabolic rate of male = 67 + 13.73 * weight (kg) + 5 * height (cm) - 6.9 * age;
This seems to be explained by the fact that the age of the crickets is large, and the reason why they drink nothing at all at home is because the basal metabolic rate is too low.
So I developed a seemingly effective weight-loss program for myself. To say that weight loss really is a knowledge, different people have different weight loss programs, here I only talk about their own fitness skills, but also do not spray the big god of sports.
Tip 1: Walking and Running
Taking advantage of the daily commuting from home to the subway and from the subway to the company, you can walk quickly and strive to sweat slightly. After going to the company, you can climb the building and never squeeze the elevator. It's actually very effective to go fast. Before I had a problem of bloating, after two months of quick walk, the problem disappeared.
If you are too tired, take time out on the weekend to run. Running is really a good thing, but you should pay attention to the method. Many people may have heard that running is not effective until 40 minutes have passed. However, if you actually control your heart rate and breathing in a range, such as 120 to 150 beats per minute, the effect is best.
Simple jogging allows the heart rate to be less than 120 beats per minute in order to build time. At this time, the blood pressure, blood components, and urinary protein in the body will not change much, and the effect of fitness itself will be greatly reduced.
Here to take this opportunity to talk about their own equipment, not long ago to Nike Air Max 2017 in Sanlitun Nike shop, this shoe's history is really about the beginning of the year, the first was born in 1987, is now 30 years old.
What I saw was the lightness and suppleness of this shoe, the cushioning effect of the air cushion is obvious, it feels very light to wear, and it also fits the sole of the foot. In addition, if it is easy to sweat, Air Max's breathability is justified. However, it is just too classic and it is a bit easy to be tired.
The other is the running Apple Watch sport. This watch I wear every day, although wear equipment is not just needed in all technology products, but wear sports or pipe. With this watch, you can view daily fitness records, set goals for yourself by day, and view them instantly. Sometimes it's a little sense of accomplishment to look at virtual medals. Another point is the monitoring of my heart rate, Apple Watch heart rate accuracy is more credible.
If you demand higher, you can also consider buying a second-generation Apple Watch. Compared to the first generation, the Apple Watch 2th handles faster, is more waterproof, has better endurance, and adds more useful GPS to sportsmen. , so that your test data, position movement information will be more accurate.
Another point is that during the exercise process, it will inevitably feel very boring. It is still somewhat effective to wear headphones and listen to songs to distract. It's not enough to introduce your own headset, but not long ago Bose released the new Sound Sport wireless sports headset series that appealed to me when running, and the Pulse model supports heart rate monitoring and fitness data recording. The battery life is about 5 hours. . So this should be one of my goals for the next two.
As for the mechanical gym exercise I do not advocate it. Instead of insisting on anaerobic exercise, it's better to go out for a run and breathe when the weather is good, because you're not just getting a good figure.
Tip 2: Keep your mouth shut and eat less greasy
As the saying goes, people use food as their food. In the face of food, few people can resist temptation. However, if you want to lose weight, you must control your daily meals. Because you can't lose weight, you have a lot to do with eating. You can't eat it. It doesn't help if you train hard.
A few days ago I heard a student in the small class who was also yelling at the weight loss and complained. Why couldn't I reduce it? It wasn’t until one time that we ran a step together and saw for himself that he naturally ran to buy a bottle of Cola, plus a McDonald’s cylinder ice cream and smirked while eating... I instantly understood.
A variety of dietitian recommended cooking here is not a trick, but remember to do it, do not eat too much, can not blindly diet, regular eating, and eat less greasy, eat less greasy, eat less greasy, important Say something more than once. For the time being, I am in the midst of transforming coarse grains, egg milk and vegetables.
Tip 3: Adjust the schedule
After both of these points are met, there is another bad habit that must be changed. It is day and night. For a long period of time, I have been accustomed to all kinds of late nights from the student's time, either to do questions or Dota. There is nothing to worry about, and I often wake up with a headache the next day. Do not know how many small partners like me, there are bad habits of late sleep?
Isn't that what the saying goes: The reason why you don't sleep is because you don't have the courage to welcome a new day. So I tried to lie down around 23 o'clock every day.
Some friends may want to ask, what can I do if I can't sleep early? My trick is to put a noise-canceling headset on the bed, listen to a little lighter song, close my eyes and take a deep breath. This is really very healthy, you can also transfer your emotions.
I usually use my mobile phone as an alarm clock. Although the effect is "very good," I still prefer to have a "gentle" alarm clock.
A few days ago, I saw a small alarm clock named AromaClock on the crowdfunding website. I got up at 6 o'clock every morning because of the reasons for going to work early. AromaClock is rather strange, it can even get up by smell and intelligent lighting algorithms, and will not make a sound.
In fact, this alarm clock provides a variety of flavor formulas, including mint, lemon, etc., released 30 minutes before the set time, changing people's sleep from deep to light. In 15 minutes advance, the LED lights will start working to change the overall brightness of the house.
Is this just a suspicion that people really wake up? If you are asleep, you're dead, and you're supposed to try it on the weekend.
Tip 4: Use some magical props
Finally, these two slimming artifacts can be tested under conditions.
Offices work more than 8 hours a day, and some people habitually shake their legs when they are bored. Why is it not to revitalize the legs for strength? There is a tool called HOVR, which allows you to “swing†your legs under the table. It is said to relieve leg muscle fatigue.
In addition, if you do not have the weather to work out at home, buying a yoga mat is still good. For example, this Smartmat is different from a general yoga mat. It has multiple sensors built in, and has a tracking position function. For example, to be push-ups, sit-ups and the like, the yoga mats will tell you if the movements are standard by App, and there are aerobics teaching classes.
Well, to say so much, writing this article is not a simple weight loss strategy. It's just a bit of personal caution that may not be suitable for everyone. For a part of the daily three-point line, there may be some help. Of course, I am still at the beginning stage. The key lies in whether there is a plan and whether we can persevere. In addition, I need to have some small props to help you lose weight.
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