2. It's nothing to do. The study found that regular fingers and shaking legs consume at least 500 calories a day, and as a result, one pound (approximately 0.9 pounds) can be lost in a week. Prepare an elastic fitness ball that you can grab in your hand whenever and wherever possible. This simple and easy action helps to increase the muscle strength of the hand while consuming a lot of heat.
3. Increase walking intensity. For example, swinging your arms while you walk can burn 5% to 10% more calories; putting on a weight vest or putting mineral water in a bag can also increase energy consumption, but it's best not to use leggings in your sandbags, which can easily lead to imbalances in your body. Increase the risk of falling; you can also choose to walk on the grass, the beach or the pebble floor to mobilize more body muscle strength.
4. Gradually diet. Eating too much weight on a diet and reducing calorie intake at one time will easily lead to a protective mechanism in the body, and the speed at which calories are consumed will slow down. And step-by-step weight loss methods help you to continue to consume calories when you eat a small amount each time. Appropriate diet and exercise in conjunction with weight loss will be better.
5. Drink plenty of water. A German study found that drinking plenty of water helps to increase metabolism and help the body burn more calories. The study found that when people drink 500 ml of water, their metabolic level can be increased by 1/3 within 10 minutes, and they can still maintain a high level of metabolism within 30-40 minutes. According to this calculation, drinking 1.5 liters of water a day can consume more calories of 17,400 calories a year, which is equivalent to 5 pounds of weight loss.
6. Eat spicy food. A number of studies have found that spicy foods such as hot peppers can speed up the body's metabolism in a short period of time. When spreading eggs and stews, add some chili.
7. More to outdoor sports. Outdoor air is fresher, full of sunshine, and more active in sports. Compared with exercising in the gym, outdoor sports are more excited, faster, and last longer.
8. Five meals a day. Many people think that you have to eat fewer meals to lose weight. In fact, a small amount of food every few hours can rapidly increase the body's metabolic rate and the need for calories. Compared with three meals a day, five meals a day is more beneficial for weight loss. Each â€œmealâ€ can be a small bowl of soup or an apple. .
9. Drink coffee. The study found that caffeine in coffee can help the body quickly burn calories. Drinking a few cups of coffee a day will help you to lose weight. Tea, chocolate and other foods also contain certain caffeine, but chocolate has a high calorie content and should not be consumed in excess.
10. Eat more protein. The study found that increasing protein intake (20% of the total food calories a day) and reducing carbohydrate intake can increase the amount of calories burned by 150 to 200 calories per day. This is because the energy needed to consume the protein is twice as much as the consumption of carbohydrates.
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