Recently, Xiao Bian saw a lot of comparison photos before and after weight loss. How beautiful is the skin after thinning, and only thinness is known. Then how can a girl lose weight?
The basic principle of weight loss is: Make the daily intake of calories less than consumption. In general, the key to reducing fat is nothing more than the following two aspects: (1) reduce the intake of calories, to adjust the diet to achieve; (2) increase The calorie consumption is achieved through exercise. In addition to reducing fat, women's proper weight gain not only maintains skin firmness, but also increases basal metabolism, further consolidating the effectiveness of fat loss.
Dietary adjustments to control caloric intake
Obesity is caused by a large excess of nutrients and slow metabolism. Compared with men, physiological differences in women are more prominent. In particular, excess post-production nutrition is more pronounced, leading to postpartum obesity. Therefore, a reasonable diet adjustment is a woman's control of calorie intake. Into the fundamental way.
(1) Adjust the diet structure
For the average person, the intake of calories throughout the day only needs to satisfy the body's functioning and daily activities, but also to consider the balanced distribution of nutrition. In general, daily intake of carbohydrates, protein and fat should account for about food 60%, 25%, and 15% of the total. For women who are fat-reducing, we need to adjust the structure of the diet according to the caloric properties of the food to obtain a more reasonable mix.
First of all, strict control of carbohydrate intake, carbohydrates provide us with basic energy, the main food source is the staple food (rice and pasta), excessive intake, will be converted into fat in the body to store it, so control three meals, especially dinner The amount of staple foods is particularly critical.
Second, try to avoid fat-rich foods, especially animal fats are easily deposited in the blood vessels, and then deposited under the skin to form a fat layer. Therefore, such as barbecue, butter, fat, crispy snacks, fried foods, etc. should be minimized eat.
In addition, reasonable intake of protein foods, eggs, milk, meat, and beans are all protein-rich foods, but foods rich in protein are also very rich in fats. Therefore, high protein and low fat should be selected for protein supplementation during fat loss. Low-calorie foods such as egg whites, lean meats, whey protein powder, etc.
Finally, dietary fiber foods with low sugar content, such as green vegetables, fresh fruits, etc., should be added to fill the gaps in the reduction of staple foods and meat, so that the total intake of three meals should not be reduced too much, and the relaxation of the stomach and intestines should be the same. Keep it basically the same. Avoid hunger, make food amount rebound, and lose weight.
(2) Follow reasonable diet rules
To develop good eating habits, if you can persevere, you will benefit a lot from health loss.
Eat three meals a day on time. Put every day on the basic carbohydrate and protein-rich foods are arranged at breakfast and lunch, dinner should be more inclined to eat more calorie fruits and vegetables. Special needs Pay attention to the time of dinner. The metabolism of the human body will be slow at night. At least 4 hours before bedtime should be completed to complete the dinner. This will allow the stomach to have enough time to digest before going to bed. It will empty, the abdomen will not accumulate fat, and it may have a flat surface. Low belly.
Stay away from night snacks, reduce snacks, especially dessert snacks. Try to eat as much as possible while eating, control the speed of eating has been reduced appetite, so as to avoid eating too much, causing obesity.
Strengthen exercise to increase metabolism
Exercise, exercise, exercise! Exercise is an essential part of healthy weight loss. It doesn’t matter how lazy you are, you don’t want to move, even if you feel yourself moving, you die. However, if you want to lose weight and want to lose weight, There is a charming figure, then you must exercise.
The following brewing Xiao Bian will be 'moving about will die' 'can also move about' 'do not move will die' Three different types of people introduce different sports methods to help you lose weight healthy.
"After the move will die" Sleeping exercise methods. To maintain adequate sleep is essential, scientific research shows that women who stay up all night have a 30% higher probability of gaining fat than women who do not stay up late, if you need to shape, Suspend on the bed and raise the legs to form a 90-degree angle with the wall. Try to touch your legs with your hands as far as possible. If you insist on sleeping for 30 minutes, you will get unexpected results. Of course, if you want to lose weight at the same time, take a step. The device will take 10,000 steps per day. In fact, 10,000 steps are actually equal to 20 minutes or less. Not much, you insist on it. After you adjust to it, you will gradually increase. Do not rush to achieve success.
'You can also move on the exercise method's run. On the basis of 'sleeping', choose in the morning or evening every day (to prevent affecting digestion, please do not perform strenuous exercise within one hour after a meal) Jog for 15-20 minutes, Adaptation Afterwards, it begins to gradually increase by 5 minutes/time. Of course, running alone is not enough. After the women finish running, they should pay attention to massage the legs and avoid the growth of muscle legs.
When appropriate, you can also use sit-ups and lift your legs (20 each time, and increase it in appropriate amounts afterwards). Please remember that one thing cannot be eaten as a big fat person. Do not choose what you can’t bear. Step by step.
'Don't move to death' The best way to do this. On the basis of 'run', do a series of weight-loss exercises, balance squats, barbell box-style anti-arm squatting (2 groups at a time, 11 times per group). Move, change side lunge (2 groups at a time, 15 times per group), gradually increase, if you feel like this still can not meet your sports needs, you can exercise together with your friends to enhance your exercise time and level, but remember one Amount of things, persist.
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