Views:116 Author:Site Editor Publish Time: 2019-07-31 Origin:Site
Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health.In 2016, more than 1.9 billion adults aged 18 years and older were overweight. Of these over 650 million adults were obese.Over 340 million children and adolescents aged 5-19 were overweight or obese。 The worldwide prevalence of obesity nearly tripled between 1975 and 2016.
Very serious data, is it? Obesity has gradually become a global problem. How to lose weight has become a hot topic. We are more advocating healthy weight loss. We will talk about how to lose weight in detail from three aspects: exercise, diet and psychology.
Spins bikes are one of the most common forms of an indoor workout routine.Spin bikes help to provide you with a low impact but a high-intensity workout regime to improve your cardiovascular fitness and also improve your muscular strength and endurance.
Adjusting the Saddle Angle--Set up your spin bike in such a way that the angle of the seat should be level enough to fully support your whole body weight. Make sure it also allows you to be able to move around when necessary.
Adjusting the Seat Height---To properly adjust the seat height of your spin bike, place your feet on the pedals and start to pedal backwards. Make sure your knees fully extend in each movement.
Make sure the handlebars at a proper position--It allows us to comfortably reach all positions on the handlebars and to effectively bend our elbows during the routine. It reduces the amount of stress on your neck and lower back.
There is no denying that vibration plates offer an exciting and effective way of losing weight when used properly.Exercising on a vibration plate may also have positive effects on strength, stability and bone density,When your body comes into contact with a vibrating platform, your muscles clench and release to keep you steady. For the most part, this happens without you noticing. The core muscles of your body fight very hard to stay in control, so just 10 minutes a day on a platform can be of help. For the best results, aim to spend 30 minutes a day on your equipment while completing other aerobic exercises, such as lunges and curls.
Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).When you do that, your hunger levels go down and you end up eating much fewer calories .Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body.It is not uncommon to lose weight in the first week of eating this way, both body fat and water weight.
Eat Protein, Fat and Vegetables
A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Such as Beef, chicken, pork, lamb, Salmon, trout,shrimp,eggs,Broccoli,Cauliflower,Spinach,Tomatoes,Kale,,Cabbage etc.Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them.
Most psychological blocks to weight loss revolve around being uncomfortable.Therefore, it’s essential to learn how to make peace with discomfort.You can develop this skill by spending 15 minutes every day being uncomfortable, because skills are built through practice.You can create the discomfort yourself by taking ice cold showers, or you can use the grueling trip to the gym as your practice grounds.It doesn’t matter how you get the practice in, so long as you start practicing!
Create the results by changing your thoughts, feelings, and actions now.And eventually, the excellent weight will catch up to you.