How does Michele Monique Reis keep fit? In order to keep a good figure, in addition to adjusting the diet structure, we should always maintain moderate exercise and regular living habits, so as to achieve a healthy and slim figure.
First, diet.
1, three meals rule, balanced diet.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat, just like eating well and doing well. Keeping in shape and ensuring the regularity of morning, noon and evening every day are very helpful for losing weight and developing good eating habits. At the same time, it can also increase body resistance and immunity.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Which foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef, skinless chickens, ducks and geese, etc. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If you weigh 70kg, you can eat 70g protein every day.
3, chew slowly, eat 7 points full every meal.
Chewing slowly can make the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake, avoid excessive intake and develop good eating habits.
4. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods don't have much nutrition except that they increase calories and oil after eating. Eating it will not only increase calories, fat and body fat, but also damage your health. It is suggested to choose foods with low calorie, high fiber and strong satiety, which can not only increase satiety, but also reduce food intake.
5. Keep drinking plenty of water every day.
Drinking water can improve metabolism and promote fat burning, because burning fat requires water. It is suggested to keep 1500~ 1700 ml warm water every day, which can not only improve metabolism, increase satiety, but also nourish skin and maintain skin elasticity. It is recommended to take warm boiled water or light tea as the mainstay, and slow drinking with small mouth is more beneficial to the body's absorption.
Second, exercise assistance.
Exercise can improve metabolism, promote fat burning and exercise. It is suggested to keep moderate exercise regularly, which is very helpful to lose weight and exercise. During fitness, it is suggested that aerobic exercise should be combined with strength training, which can not only increase muscle but also burn and shape.
1, aerobic exercise.
Aerobic exercise is recommended, such as jogging, brisk walking, cycling, skipping rope and swimming. It is suggested that the exercise time should be more than 30 minutes and the exercise frequency should be kept 4~5 times a week.
2. Strength training.
Strength training suggests choices, such as belly roll, push-ups, sit-ups, squats, squats, jumps, etc. It is suggested that each exercise time should be 40~60 minutes, and the exercise frequency should be kept 3~4 times a week.