We all know that losing weight requires exercise. But when it comes to exercising, many people become lazy. Below, we teach you some simple 10-minute weight loss methods. If you want to get in good shape, you can give it a try. The 10-minute weight loss method we are talking about does not mean exercising for only 10 minutes a day, but 40 minutes. This is to divide these 40 minutes into four 10-minute exercises. Research reports indicate that this 10-minute fitness method can reduce 30% more fat than a 30-40 minute concentrated exercise method, and can also effectively enhance cardiovascular endurance. In addition to introducing 10-minute weight loss tips In addition, we also provide you with weight loss meal combinations to make your three meals healthier and more nutritious. 10 minutes brisk walk in the morning
Every morning from the door of the house At the bus stop, do a 10-minute set of brisk walking exercises to enhance your vitality - walk at a speed of about 100 to 120 steps per minute until you are slightly out of breath and your heartbeat is significantly accelerated. Effect: Brisk walking is an aerobic exercise that awakens your vitality and makes your metabolism strong. It not only burns the accumulated accumulation of the previous day The extra calories will also keep you energetic all morning. Breakfast suggestions for weight loss: one meal A good breakfast should include these three things: cereal, fruit and dairy products. It is best to drink milk with less fat. Whoever eats such a breakfast kills three birds with one stone; rich in carbohydrates, less in fat, and rich in vitamins and minerals. Recommended breakfast recipe: black tea ( bag), milk, whole wheat sliced bread, fruit. 10 minutes after lunch
Pack a pair of flat shoes for walking quickly in the office. About 10 minutes after lunch, go outside the office and do a 10-minute set of fast calorie-burning walks; or climb the stairs for 10 minutes. Effect: 30 minutes after a meal is the time when fat accumulates in the lower belly. Exercise during this time can effectively reduce belly fat and legs. Lunch recommendations for weight loss: Lunch 8 If you are full, you can eat some fresh vegetables, fish and lean meat. If you bring your own lunch box, it is recommended to bring fruits as a supplement every day, preferably about an hour after lunch, and consume more green leafy vegetables at dinner. 10 minutes in the afternoon Take a break from busy work in the afternoon For a moment, use two mineral water bottles to do a 10-minute small exercise to exercise arm strength; it is very simple, just like lifting a dumbbell. While looking at the computer, lift it up and then lower it, just like practicing dumbbells. Effect: Relax the pressure on shoulder bones and cervical vertebrae, and prevent occupational diseases of cervical vertebrae in white-collar workers. At the same time, it can also shape the lines of the chest and arms and lose excess fat. Afternoon tea: If you If you feel hungry in the afternoon and want to eat snacks, you can have afternoon tea. Afternoon tea must be paired like a meal. We can choose a biscuit or a glass of mineral water with lemon... It not only makes up for your regret of eating too little for lunch, but also prevents fatigue caused by low blood sugar. Slim belly in 10 minutes at night One hour before going to bed at night, Do abdominal fat reduction exercises for 10 minutes. Specifically, you can do sit-ups, or various abdominal slimming exercises, such as lying on the ground and straightening your feet, then lifting them up, putting them back down, and repeating the movements without touching the ground. Don't exercise too strenuously before going to bed, just take a breather. Effect: Effectively reduce abdominal fat . Allows you to continue burning fat while you sleep. Eat before bed: before bed Not eating for 3 hours is the golden principle for weight loss. In addition, dinner should be as light as possible, with more protein and less carbohydrates and fat. 