200 pounds of fat people want to be thin and have to move, fat people are too lazy to become more and more fat, the following small series introduces the movement suitable for 200 pounds of fat:
1, running
Then everyone knows that running for no less than 40 minutes, the speed is mainly medium and jogging, then we can improve our blood circulation and make the brain cells aerobic supply, can reduce brain arteriosclerosis, let the brain work normally, in fact, running is The most suitable weight loss exercise for the fat, can play weight loss bodybuilding,
2, swimming
In fact, everyone knows that swimming is a very effective way to lose weight. It is also very effective in improving our cardiopulmonary function. If people who can't swim are going to walk in the water, they can lose weight. Then 3-4 times a week can make you lose weight. The fastest.
3, cycling
Everyone knows that there are many spinning bikes in the gym. In our life, we can ride ourselves to lose weight. Then we can have a lot of sweat in the bike, so we can lose weight. More importantly, we can ride. Skinny legs!
4, climbing the mountain
If you can choose to climb the mountain to lose weight during the weekend, in fact, everyone's ability to climb the mountain can also ease our mentality and relax our mood. In fact, it is more important to exercise the best for our lungs!
200 pounds fat weight loss plan
the first week
When you start losing weight, the first thing to do is to improve your daily diet. Especially those who like spicy and salty heavy foods. If you want to lose weight, you should get rid of greasy, high-calorie and spicy foods. Try to be as light as possible. Recommended foods are: Water steaming Egg, seaweed soup, hot greens, soy milk, whole wheat bag.
Breakfast can be a cup of soy milk or milk with a little whole wheat bag, or a small grain of steamed bread, eat 6 minutes full. You can not eat other foods before the start of Chinese food, warm water and lemonade can be used at any time to add water. Steamed egg with hot greens and wheat, dinner is a vegetarian seaweed soup and green vegetables, vegetables can be changed at will, try to choose chlorophyll and fiber rich for the best.
the second week
After the first week of detoxification and clearing the intestines, you will find that your body is a lot easier. After the number of bowel movements is gradually normal, you should start to supplement your nutrition in the second week. So you can eat some non-greasy oysters this week, and in addition to vegetables, you still Need to eat some more vitamins and carrots, but from this week the staple food needs to be completely replaced by these ingredients, control of hunger will become the key to success.
For breakfast, you can eat a boiled egg with lemonade. Because of the low calorie, you may feel hungry at noon. Therefore, Chinese food needs to be prepared with boiled chicken. The chicken is cooked in salt water and then torn into strips. It can be eaten with hot vegetables. 7 minutes full. Dinner with tomatoes, lettuce, apples and cooked carrots made of fruits and vegetables. Don't forget to drink warm water or lemonade all day long, keep a weight of 5-7 pounds per week.
The third week
After half a month of the devil slimming plan, if you can still insist that you have succeeded in half. The first two weeks of fat burning is relatively slow, so the weight change is relatively small, but most people will have a relaxed body, and The slimming of the waist and abdomen is the most obvious. The third week is the most strict heat control week. The control of the diet will become very strict, but it is also the fastest 7 days of weight loss.
Recommended recipes: Apple meal + lemonade + banana milk. Apple and banana are the main ingredients of this week, apples can be eaten at the staple food time, but bananas must be eaten after fullness. Milk is usually placed at breakfast. Time to eat, lemonade or warm water to adhere to at least 8 cups a day, can not eat greasy food and oysters, if you can adhere to the end of 7 days, the weight can be reduced again 8-10 kg.
the fourth week
Finally, the last week of the devil weight loss program, this week can gradually begin to resume diet, so from the first day of the last week to the seventh day, the amount of food should be stepped. Eggs and vegetables can be added in the first three days, two days later Gradually add oyster food, and then add the staple food in the last two days, remember to eat the staple food at the same time.
After our body loses weight quickly, the body's nutrients will not keep up, so gradually increase the variety and quantity of the diet, in order to let the body begin to adapt to the recovery diet while increasing nutrition. Every meal eats six points If you are full, don't try to restore your diet. If you find that your weight has not yet reached the goal of slimming at the end of the week, you can repeat the first week's diet for a week. I believe the consolidation effect will be better.
Fat weight loss considerations
1, less bouncing
High jump, long jump, skipping and even running are not suitable for fat people. People who are too obese are very important, and their weight has already exerted strong pressure on the knee. If you do exercise such as skipping, the knee is difficult to load, which is easy to cause. Knee injury.
2, be careful to do stretching exercises
Obese people's lumbar vertebrae are surrounded by 'fat' for a long time, and there will be some inertia. Sudden stretching exercises will put pressure on the lumbar vertebrae of the lazy habit, the lumbar vertebrae can not bear, and symptoms such as lumbar disc herniation may occur.
3, can not rush to seek success
Large base weight loss relative to small base weight loss, the effect is more obvious. But with the rapid decline in weight, the body will have some conditions, such as skin relaxation, easy to rebound, etc. Fat people are more suitable for progressive slow weight loss.
4, avoid long hours of exercise
Standing for a long time, long-term weight-bearing exercise is very stressful for obese people. Especially for long-term weight bearing the same part. Exercise to lose weight to avoid too much or too much weight in the same part, when doing strength training, the same action Repeat the number of times to do it, not greedy.
