As autumn arrives and the weather gets cooler, the motivation to lose weight diminishes. Lazy girls are most afraid of losing weight through exercise, but exercise is the most effective way to lose weight. Being too lazy to exercise leads to fat accumulation. Today, I'll introduce some tips for lazy people to lose weight in autumn.
1. Friction and caressing
It's common knowledge that friction generates heat and promotes blood circulation, and that patting increases skin elasticity. However, rubbing and patting can also help with weight loss. The principle is that friction generates heat, which raises the body's temperature and burns fat, thus achieving the goal of weight loss.
Using both palms or a soft, dry towel, sweep upwards from the ankles to the thighs, then continue upwards, rubbing the buttocks with one hand and the abdomen with the other. Do the left side first, then the right side.
II. Lifting and Kneading Method
Grasp the muscles with your thumb and other four fingers, kneading them like dough. Knead and rub the muscles upwards from the ankle to the hips and waist. You can alternate between left and right sides, or use both hands simultaneously on both sides. Finally, knead and rub the abdomen with both hands.
III. Patting Method
With fingers together, gently and rhythmically pat your entire body. The order should be from bottom to top. Avoid slapping your body solidly with your palm; when patting with a concave palm, a hollow space is created when the palm contacts the skin, producing a "slap! slap!" sound, which increases vibration.
It doesn't cause pain. The patting motion can strengthen muscles and make the skin more elastic.
IV. Walking Method
Walking is highly popular abroad for a simple reason: it's a low-intensity exercise that's easy to do. Proper walking involves maintaining an upright posture, taking long strides, and walking approximately 60-80 meters per minute. The intensity varies depending on individual fitness levels; generally, a light sweat is ideal. Significant weight loss results can be seen after just three weeks of consistent practice.
Proper hydration after exercise can aid in weight loss. Water intake helps accelerate metabolism and balance electrolytes; therefore, it's important to drink adequate water after exercise, preferably a mineral sports drink. Vitamin replenishment is also beneficial.
It helps people stay healthy, and vitamins can, to some extent, accelerate fat burning.
V. Walking Method
Regular walking: Walk at a slow to moderate pace for 30 to 60 minutes each time, 2 to 3 times a day. It is best to do this in scenic places.
Brisk walking method: Walk 5-7 kilometers per hour for 30-60 minutes each time. Keep your heart rate below 120 beats per minute while walking to invigorate your spirit.
VI. Climbing stairs
According to measurements by sports medicine experts, the calories burned by climbing 1 meter are equivalent to walking 28 meters. The energy consumed is 10 times that of sitting, 5 times that of walking, 1.8 times that of running, 2 times that of swimming, 1.3 times that of playing table tennis, and 1.4 times that of playing tennis.
Running up and down a six-story building two to three times is equivalent to jogging 800 to 1500 meters on flat ground. This exercise is especially suitable for office workers, as it can be done during their daily commute and doesn't require much time.
VII. Exercise before bed
This set of exercises requires no equipment, is simple and easy to do, and can be done anytime, anywhere as long as you have spare time.
Curl-up: Cross your arms tightly in front of your chest, bend your legs, keep your heels 30-50 cm away from your buttocks, flat on your feet, and hook your toes on the bottom edge of a piece of furniture. Lie back flat on your back; when you sit up, lean your torso and head forward, trying to touch the furniture hooked on your toes. Repeat this forcefully for 1 minute without interruption.
Seated Forward Stretch: Sit on the bed with your legs extended forward and together, heels 13 centimeters apart, soles of your feet against the wall. Extend your arms forward, trying to touch the wall. Note that your knees should not bend, you should not exert too much force, and your muscles should be as relaxed as possible. Hold for 5 seconds.
3-minute step-up jumps: Place a small stool or a bundle of newspapers on the floor, about 30 centimeters high. First, step on the stool with your right foot and put your left foot on the ground. Then, switch the position of your feet at the same time – step on the stool with your left foot and put your right foot on the ground. Alternate like this, doing 24 times per minute.
Push-ups: Start on your knees with your calves raised, keeping your head and knees straight. Extend your arms flat with your fingers pointing forward, placing your hands on the ground under your shoulders, shoulder-width apart. Then, lower your chest to the ground and push yourself up with your arms until your arms are straight.
These exercises are very simple. You don't need to do strenuous movements or use too much fitness equipment. Just do a little bit every day, and even if you don't like exercise, you can easily enjoy the taste of weight loss. A small amount of exercise can yield great results.
