How to lose weight fast and healthy? How to lose weight does not rebound? Many people who fail to lose weight are not enough to insist, but the weight loss method is not scientific. So how should we take the first step to lose weight? Look down!
The first step: correct weight loss attitude
Fat is not a mistake, but letting yourself go to gain weight is a big mistake. Many people are fat, they are not paying attention to the problem of obesity. They think that being fat is just ugly, and there is no harm. But in fact, obesity is a disease of many diseases. Causes, fatty liver, diabetes, high blood pressure, heart disease and other diseases may be caused or exacerbated by obesity. Obesity is not just a simple body. Therefore, if you want to lose weight, you must first pay attention to obesity. Simply treating weight loss as a process of 'being beautiful' should be seen as a process of becoming healthy. In this way, you will have enough perseverance to persist.
You can't eat a fat person and eat less. You won't lose weight. You must have enough patience to lose weight. Don't try to be quick and ignore the scientific nature of losing weight. Many people use it to pursue fast weight loss. Some extreme ways to lose weight. In the end, thin and thin, but it provoked a disease. This is worth the candle.
Step 2: The principle of 'eat' must be observed
The reason why people gain weight is because the calorie intake exceeds the amount of calories they consume, so that the excess calories are stored in the body to form fats. How to lose weight fast and healthy? First of all to control the intake of calories. Diet is the control of calorie intake Important point. How can I eat to lose weight?
Eat less
Three meals a day can not be less, but the caloric intake of each meal should be strictly controlled, do not pretend to eat too much stuff on their stomachs, eat enough to eat every meal for 78 minutes. 'Breakfast is good, lunch full, Eat less for dinner, a total of three meals a day, a total intake of calories should not exceed 2,000 kcal, breakfast, lunch and dinner in the calorie intake can refer to the ratio 4: 4: 2 to allocate.
2. Eat more low-calorie foods
Low-calorie foods are generally low in calories and rich in dietary fiber. People who eat low-calorie foods tend to feel full and do not gain weight easily. There are many low calorie foods such as apples, lemons, strawberries and other fruits; spinach, celery, cucumbers, tomatoes and other vegetables; buckwheat , Millet, red beans and other coarse grains ... ... during the diet, the daily diet should be reasonable with the low-calorie food, ensure nutrition, ensure adequate energy.
3. Chewing slowly
If you gobble up and eat all of your meals on the table, you may not be feeling full yet. Because you generally receive a full message after 20 minutes of eating. If you want to lose weight, you have to eat for a long time. Time to eat. In addition, it is best not to believe that 'hot food', hot food contains relatively high heat.
Step 3: There are no shortcuts, weight loss must exercise
How to lose weight fast and healthy? Exercise is the most effective and healthy way to lose weight. Exercise can consume fat and make people lose weight. At the same time, exercise can also increase people's metabolic capacity. People can consume more calories per day and become skinny. To lose 30 pounds in a short period of time, the best way to exercise is aerobic exercise. The intensity of aerobic exercise is not high, and oxygen is involved in the metabolic process. As the exercise duration becomes longer, the fat consumption efficiency will increase. The higher the anaerobic exercise, the main energy consumption of sugar for the body to provide energy, fat loss effect is less than aerobic exercise. Below, Xiaobian recommended several good aerobic exercise to reduce fat effect.
1. Swimming to lose weight
Swimming is the ideal weight-loss exercise. People's resistance to water sports is 12 times that in the air. In order to overcome strong resistance, the body needs to consume more calories, which greatly improves the efficiency of cellulite and makes weight loss more effective. According to the test, people run in the water for 20 minutes, the effect is equivalent to running on the land for 60 minutes.
2. Run to lose weight
Running is a very healthy and simple way to lose weight. It uses a lot of perspiration to mobilize the body's metabolism and burn fat to achieve weight-loss. In order to make running weight loss better, you can combine run and jog in 30 minutes. First, run for 5 minutes with a very relaxed pace. Think of it as warm-up preparation. Then speed up for 30 seconds, then slow down again in 30 seconds, and then run for 60 seconds.
3. Riding a bike to lose weight
Cycling is an easy and effective weight-loss exercise, especially riding a spinning bike in the gym. After 30 minutes of riding a spinning bike, the body begins to consume fat to power the body. A lesson (about 45 minutes) will consume 500 calories. The calories on the left and right sides of the card. In addition, regular cycling exercise will increase people's ability to absorb and use oxygen and speed up the body's metabolism. The increase in metabolism caused by spinning will accelerate the decomposition of fat to achieve weight loss.
4. Jump rope to lose weight
Rope skipping is a simple, easy-to-move, sporty, weight-reducing exercise. Tests have shown that skipping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping requires calf muscles, four heads Muscles, thigh muscles, shoulders, backs, arms ... can make people's whole body participate in exercise and make the whole body thinner. In addition to weight loss, skipping rope as an aerobic exercise can enhance the cardiovascular, respiratory and nervous system functions of the human body.
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