How to keep a healthy and slim figure? First, diet.
1, balanced diet, three meals rule.
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. During the period of keeping in shape, it is very helpful to maintain the regularity of breakfast, lunch and dinner for losing weight, developing good eating habits and healthy body.
2. Keep protein adequate.
Protein is the raw material for building muscles and burning fat. Supplementing adequate 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 do you usually eat every day is calculated according to the requirement per kilogram of body weight 1 gram of protein. If you weigh 70 kilograms, you can eat 70 grams of protein every day.
3. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods have little nutrition except that they are high in calories and fat. Regular consumption will not only increase calories and high fat, but also increase the accumulation of fat in the body. It is suggested to choose foods with low calorie, high fiber and strong satiety, which can not only improve metabolism and increase satiety, but also help reduce food intake and play an auxiliary role in losing weight and maintaining weight.
4, 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 and avoid excessive intake. At the same time, you can also develop good eating habits and keep healthy.
5. Keep enough drinking water.
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 promote metabolism, but also promote fat burning, 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 play an auxiliary role in exercise. It is suggested that aerobic exercise should be combined with strength training in the process of fitness. This can not only improve metabolism, but also increase fat burning and muscle building.
Aerobic exercise is recommended, such as jogging, brisk walking, cycling, walking, hula hoop, swimming and jogging. The exercise time is more than 30 minutes each time, and the exercise frequency can be maintained 4~5 times a week.
Strength training recommends belly roll, push-ups, squats, squats, jumps, etc. The exercise time is 40~60 minutes each time, and the exercise frequency can be maintained 3~4 times a week.