If you want to lose a pound in two months, you must reduce 630 kilocalories every day.
The more time you spend on losing weight, the easier it is for you to lose weight: the five rights and five pounds plan only needs to give up 245 calories a day. This means giving up a chocolate or a potato chip every day.
If you eat less calories, your body will not burn.
Laura Laitila, a former competitive swimmer, is now a professional trainer and personal trainer. She suggests reducing calorie intake moderately so that the body will not fall into the flame of salvation.
At the same time, even weight loss and muscle maintenance are guaranteed. First of all, Letila suggested that everyone think about this question: "What do I eat and how do I eat?" If you eat irregularly and don't eat well, losing weight is just a dream.
You can justify every meal, and you must eat it regularly, that is, once every four weeks. The rhythm of eating should be well grasped.
When a day starts with a healthy and sufficient breakfast, followed by lunch, snacks, dinner and dinner, the eating rhythm is normal.
In the past, women only drank yogurt to lose weight at work.
For Laura Letilla, the size of the portion is also important: when you replace another steak or lasagna with vegetables, the calorie reduction is successful. In order to avoid hunger, we should patiently eat different amounts of protein and whole grains every meal.
If you ate two pieces of buttered bread, a piece of greasy cheese and a piece of poor quality in the morning, you must be hungry and eat too much at noon. In the past, women only ate yogurt or other "light" foods at work and put the whole refrigerator at home to lose weight.
Another mistake is to eat too much for dinner, so that you won't feel hungry for dinner. Then, when you skip dinner, you will be rewarded the next day.
Don't forget to drink water either: the water during the day can and should be two to three liters of water.
"Long-term low heart rate exercise consumes a lot of energy"
In order to support weight loss, Letila suggests exercising three times a week.
-If there is no other exercise, it is very effective to do low-intensity exercise for one hour twice a week, such as Nordic walking, skiing or swimming, and to do high-intensity exercise once a week.
On the other hand, if high heart rate training is performed every time in normal time, patients will change to low-intensity and long-term training two or three times, and long-term and low heart rate training consumes a lot of energy. With the improvement of basic health level, the body's ability to use fat to provide energy will also improve.
Tips for losing weight
Usually take it five times a day every 3-4 weeks (breakfast, lunch, snacks, dinner, dinner). Consider going to a non-China restaurant for lunch.
Don't eat snacks between meals.
3. Eat vegetables at every meal.
4. excluding pizza and hamburgers, including candy, soda, biscuits, buns and French fries.
Don't buy snacks in the store, at least don't keep the plan in mind.
6. Be kind to yourself: You can choose a glass of cider or a piece of chocolate on weekends.
7. Try to sleep 8 hours every night.
8. Long-term low heart rate exercise, such as brisk walking, skiing or swimming.
9. Drink two liters of water every day.
10. Develop healthy habits in life. You'll never start dieting, because you won't always end in failure.