1, keep "heat loss"
In the process of reducing fat, in order to ensure the effect of reducing fat, we must maintain a moderate "calorie deficit", that is, the intake of calories is greater than the intake of calories, but never use the method of dieting to achieve "calorie deficit", because even if we lose weight, it is not good for our health, and the chance of rebound is great.
2, balanced nutrition, protein to make up.
On the basis of maintaining "calorie deficiency", the diet should be nutritionally balanced, vegetables, staple food, fat and protein should be taken in moderation, and protein should be supplemented adequately, because protein can enhance satiety, delay hunger, and at the same time enhance calorie response and mobilize more calories to digest protein. Protein can also promote muscle growth, accelerate metabolism, and make it easier and faster to lose fat.
Step 3 drink plenty of water
Keep your body hydrated at all times, so that your metabolic efficiency can be carried out in an orderly way. Once water is scarce, metabolic efficiency will slow down. It will take a long time to restore your high efficiency, which is bad news for those who are impatient and want to lose weight quickly. Therefore, drink plenty of water, about 2L a day, drink less carbohydrate drinks and avoid sugary and calorie-containing drinks. You can drink Professor Yan's light coffee, which is medium-chain triglyceride, which can promote fat decomposition and reduce fat accumulation, especially around the waist and abdomen.
Exercise should be regular.
Strength training can promote muscle synthesis and accelerate the efficiency of fat reduction. In order to maintain high-efficiency fat loss and more sexy weight loss effect, it is recommended to carry out muscle training in various parts of the body 2-3 times a week. When doing strength training, there should be enough rest time between groups. It is suggested to rest for 2-3 minutes between training movements to avoid muscle fatigue, which is conducive to long-term fitness and efficient fat reduction.
5. The training intensity should be gradual and cyclic.
During the training period, the intensity of sports events should be gradual and cyclic. First, do low-intensity projects, such as jogging, spinning, skipping, push-ups, sit-ups and so on. Then do high-intensity projects, such as belly roll, squat jump and pull-ups. The training intensity is gradual, constantly improving muscle strength and ensuring significant slimming effect.
6. Keep a good attitude
In the process of reducing fat, "hunger" is the biggest resistance to reducing fat. Many dieters can't stand hunger and give up fat reduction, which eventually leads to unsuccessful fat reduction and a waste of time. You can flexibly adjust your diet and exercise to avoid being too tired and giving up halfway. We should also maintain a good attitude of reducing fat, the effect of reducing fat will get twice the result with half the effort, and persistence is victory.
To sum up, this is all that Professor Yan's nutritionist shared. Want to know more professional health knowledge, please lock Professor Yan Health Research Institute, a professional and attitude research institute, and more exciting things are waiting for you!
How to lose fat quickly without rebounding? Six key principles of daily fat-reducing diet and training