Lose 8 pounds in 1 month: Experience in losing weight through swimming

　　Generally, you need to do some simple warm-up exercises before swimming. Warm-up exercises make women less likely to be injured during exercise. If there is a shower, girls can also take a shower with warm water to let their bodies adapt to the low-temperature water first. In addition to warm-up exercises, girls should also pay attention to the following points.

　　Swimming to lose weight common sense

　　1. It is best to exercise two hours after a meal

　　Regardless of whether women choose to swim during the day or at night, they should start exercising two hours after a meal. During this time, sugar and food can be fully decomposed, and fat can be consumed as quickly as possible during swimming. Secondly, the food in the abdomen is affected by the water pressure during swimming, which can cause nausea and vomiting.

　　Choose to swim after dinner to avoid getting tanned and at the same time burn off the oil accumulated throughout the day, and finally have a good night's sleep.

　　2. Supplement high-protein and high-calcium foods

　　Swimming is a whole-body exercise. The muscles of the back, chest, abdomen, buttocks and legs can be well exercised during swimming. exercise . Swimming for 30 minutes can burn more than 260 calories, which is equivalent to 60 minutes of aerobic exercise. Before swimming, girls should choose to eat high-protein foods, such as egg , meat, soy products and some sugary sweets, but don’t eat too much, just 70% full. At the same time, in order to prevent cramps, women can also drink a glass of salt water or take some calcium tablets before swimming. This can also replenish mineral elements such as calcium, potassium, and phosphorus that are lost during swimming.

　　3. Adjust your swimming mentality

　　Before going into the water, many women have the mentality of "swearing to lose weight and swim to the end" and have to make themselves exhausted before they give up. They wish they could lose 3 or 4 pounds in one go. In fact, this is a very unscientific idea. Losing weight cannot be achieved overnight. You must first learn to regard swimming as a lifestyle habit. Only long-term exercise can reduce fat.

　　Some women are afraid of swimming and get up after staying underwater for twenty minutes. In fact, swimming exercise for less than thirty minutes has no weight loss effect. The fear of swimming is because they have not mastered the correct swimming method. Women can find a patient swimming coach to teach themselves how to move freely in the water.

　　4. Replenish water at any time

　　When swimming, women may feel that they are not sweating. In fact, this is an illusion. Girls' whole body is subject to the resistance of water, which keeps all parts in motion. However, the water temperature is lower than the body temperature, and heat transfer is fast. It is difficult for the body to accumulate heat in the water, and the sweat is taken away by the water flow, so even if it is "sweaty", it does not feel.

　　A test data on the Australian swimming team showed that after swimming 500 meters, body fluids will be lost by 160 ml. Every 30 minutes of exercise, the human body will lose about 700ml of water. It can be seen that swimming consumes a lot of water. It is best for girls to drink water every 20-30 minutes, and the total amount should be kept at about 1000ml. Do not wait until your mouth is dry before drinking water, because your body is already very dehydrated by then.

　　5. Use the athlete’s method of swimming

　　The optimal speed for swimming to lose weight should be above 35 meters per minute. Athletes generally swim in sections with short rest periods. MMs can also learn from this method and adopt a rotation method of exercise and rest. The rest time is less than the swimming time. Swim for 3 minutes, rest for 1 minute, then swim for 3 minutes and rest for 1 minute. If you still don’t feel tired after two sets of such exercises, you can continue swimming for 5 minutes and rest for 2 minutes. Maintain a cycle of exercise and increase the continuous swimming time and rest time appropriately.

　　MM's exercise plan must be reasonably arranged within the body's tolerance. In addition, swimming consumes a lot of physical energy. When you first start exercising, you can swim once every two days to give your body sufficient recovery time. Once you get used to it, you can exercise every day.

　　6. Controlling your “mouth” means controlling weight gain

　　People's metabolism speeds very fast when swimming, and it is easy to feel hungry after exercise. If girls let go at this moment, their previous efforts will be in vain.

　　If you eat high-calorie and high-fat food after swimming, all the fat will be absorbed by the body. Immediately swimming consumes 500 calories, and then eating a pack of instant noodles will bring back the lost calories, which is a shock to women. At this time, you should choose some foods that are low in calories and rich in dietary fiber, and it will be better to add some protein appropriately. In short, if the heat absorbed is less than the heat released, you can lose weight. The best staple food is potatoes or whole grains, with vegetables and a small amount of lean meat. For vegetables, you can choose peas, spinach, and cabbage that are rich in dietary fiber. When cooking, steam with water, preferably with less salt and no oil.

　　How effective is swimming for weight loss?

　　The effect of swimming to lose weight is very good. First of all, swimming is an exercise suitable for obese people. It will produce a certain amount of buoyancy and resistance underwater, so it consumes more fat, which is more conducive to weight loss. Secondly, when swimming, almost all the muscles in the body are being exercised, so this is also an exercise that can help the whole body lose weight. Swimming consumes a lot of physical energy. By exercising for a period of time every day, it can effectively promote weight loss and exercise lung capacity. It is also very beneficial to the heart, liver and other organs.