It is better to cooperate through a balanced diet and moderate exercise. Losing weight also needs to adapt slowly, and sudden changes will make the body unbearable. Therefore, it is very important to keep the normal weight loss speed and master the correct weight loss method.

First, what kind of weight loss method is easy to rebound?

Most friends who lose weight choose dieting, appetite suppression, diet pills, etc., in order to achieve the purpose of slimming down in a short time.

But the human body will adapt to this situation and reduce energy consumption by lowering the basal metabolic rate.

Once you return to a normal diet, your daily calorie intake may not be as much as before you lose weight, which is why after you work hard to lose weight, your meat will pick up carelessly.

Second, how to lose weight healthily?

1, scientifically reduce calorie intake.

The weight loss plan should be different according to personal health status, gender, weight and activity consumption. Generally speaking, it is suggested to reduce the energy intake by 300~500 calories per day, which should not be lower than the minimum basal metabolism 1200 calories. And ensure a balanced intake of protein, dietary fiber, carbohydrates and other essential nutrients.

2. Adjust the diet structure.

Arrange your diet structure reasonably during weight loss. The daily diet should include cereals, potatoes, livestock, fish, eggs, milk, soybeans, nuts and other foods. Keep food diversification and try to keep a variety of food intake every day, so as to achieve the goal of balanced diet and balanced nutrition. (Please refer to the dietary structure of China Residents' Dietary Pagoda. )

3. Give priority to aerobic exercise.

Aerobic outdoor exercise 3~5 times a week during weight loss can promote the consumption of body fat and achieve the purpose of weight loss. But it takes more than 30 minutes at a time.

Because the human body consumes glycogen first in aerobic exercise, it begins to decompose fat after glycogen consumption. The amount of glycogen stored varies from person to person. Usually the average level can maintain aerobic exercise for 40 minutes to 1 hour.

4. Strength training.

Aerobic exercise can burn too many calories, while anaerobic exercise can help you gradually have more muscles, that is, less fat and more muscles.

Another advantage of increasing muscle mass is to increase basal metabolic rate, so that you can consume more calories every day, which is beneficial to lose weight.

Strength training can't make you a muscular person unless you insist on high-intensity exercise for more than five hours every day.

5. Drink plenty of water.

Burning fat when losing weight requires the participation of water, and the body is short of water, so the body cannot fully metabolize adipose tissue. Keeping 1500~ 1700 ml of warm water every day is beneficial to replenish the water needed by the human body and maintain good health.

6. Keep enough sleep.

Adequate sleep is conducive to improving metabolism and increasing fat burning. Because after a deep sleep at night, the body will secrete leptin, which can promote metabolism and promote fat burning.

At the same time, it can keep you healthy and energetic the next day.

How to lose weight is better? Personally, I think the following methods are reliable and effective.

First, shut up and take your legs. Eat less and more meals every day. Be sure to exercise, walk and do more activities after meals. Be sure to have dinner before 6 o'clock, and you will feel full at 5 o'clock. You can't stop eating. If you don't eat at night, you will be hungry. If you can't help eating, you will get fat more easily. Exercise every day is essential, and you can also learn online weight-loss exercises.

Second, eat some low-fat foods every day, such as purple potato, corn, yam and so on. Make a weekly diet and diet meal schedule and stick to it every day.

Third, you must have perseverance and strong willpower to lose weight. You can't just say that there is no actual action, you can't fish for three days and dry the net for two days, and you won't persist if you don't see the effect for a few days. Your determination to lose weight is very important! Stick a photo of a thin beauty or a handsome guy by the bed or anywhere you can see to motivate yourself.

Fourth, you must not take diet pills or anything. It's all a lie. Although I lost weight for a while, I will rebound soon. Never use the product. Your own exercise is the most reliable.

Fifth, you can make an appointment with your partner to lose weight together, supervise and encourage each other and stick to it.

I wish everyone who wants to lose weight at this moment can lose weight successfully. Let's go

It is best to eat a balanced diet and exercise moderately. Losing weight reduces excess fat in the body, increases muscle proportion, increases consumption and reduces intake. Only in this way can we achieve the effect of healthy weight loss without rebounding.

How to lose weight healthily?

1, ensure the regularity of three meals.

Regular diet contributes to stable metabolism and adequate nutrition. Only when the body has enough nutrition can it promote fat burning and metabolism. If you starve to lose weight, even if you can lose weight, you will lose water and muscle in your body, not excess fat in your body. Once you return to a normal diet, your weight will soon bounce back.

2. Reduce calorie intake by 500 calories a day.

If you reduce 500 calories a day, you can reduce your calorie intake by 15000 calories a month. Reduce the intake of staple food and fruit by reducing the intake of sugar food. Reduce the intake of staple food by a quarter per meal and maintain 200 grams of fruit every day. Through diet control for one month, you can reduce about 4 kg of pure fat. Because it takes 7700 calories to burn one kilogram of fat.

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, which is very helpful to reduce intake.

Eating 7 minutes full per meal can reduce the burden on the stomach and reduce the intake, which is conducive to losing weight and controlling appetite.

4. Increase protein intake.

Protein is the raw material for building muscles and burning fat. Keeping enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Rich in protein food, such as fish and shrimp, chicken breast, eggs, bean products, beef, beef and other foods. 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.

5. Keep enough water every day.

Drinking water can improve metabolism and promote fat burning. It can not only replenish the water needed by the human body, but also maintain the moisture and elasticity of the skin, and at the same time promote excretion and avoid constipation. It is recommended to drink 1500~ 1700 ml of warm water every day.

Sports assistance:

Diet determines the amount of calories consumed, and exercise determines the amount of calories consumed. It is suggested to keep proper exercise every day during weight loss, which is helpful to improve metabolism, burn fat and increase muscle and figure.

It is suggested that aerobic exercise and anaerobic exercise should be combined when losing weight.

It is recommended to do aerobic exercise, such as jogging, cycling, brisk walking, hula hoop turning, walking, etc., for more than 40 minutes each time, and the exercise frequency is 5~6 times a week.

Anaerobic exercise is the exercise and shaping of muscles, such as belly rolling, push-ups, sit-ups, squats, squats and jumps. Exercise time is 40~60 minutes each time, and exercise frequency is 4~5 times a week.

Remember to add a protein after exercise. Protein can promote muscle formation and repair muscle tissue, and relieve physical pain after exercise.

In addition, keep enough sleep every day. Adequate sleep can promote the secretion of leptin, which can promote metabolism and promote fat burning. It is recommended to keep 7-8 hours of adequate sleep every day, which is more conducive to losing weight, maintaining good health and staying energetic the next day.

The purpose of losing weight is to reduce excess fat content. It takes about 7700 kilocalories to lose one kilogram of fat. Losing weight is not simply the pursuit of fast weight loss. Keeping the muscle content in the process of fat reduction and preventing the basal metabolic rate from falling too fast are beneficial to the continuous fat reduction in the later period, and reducing the rebound probability is the most important thing.

Reasonable control of dietary calories

Don't diet to lose weight. Reducing fat requires a calorie gap, but the bigger the calorie gap, the better. The daily calorie intake should not be lower than your basal metabolic calorie, and it is best to keep the calorie gap above 500xl kcal with the consumption of calories.

Reasonable diet

1. Increase the intake of coarse grains, low-fat and high-protein foods and vegetables. Reduce the intake of refined carbohydrates, high-fat and high-calorie foods and high-sugar fruits.

2. The daily intake of staple food is 2 to 4 grams per kilogram of body weight, and the daily intake of protein is not lower than per kilogram of body weight 1 gram. It is best to ensure that the daily intake of vegetables and fruits is not less than 500 grams.

3. Drink plenty of water, drink black coffee and green tea in moderation, and drink less alcoholic juice.

Good living habits

1. Eat three meals a day on time, eat seven minutes full, chew slowly.

2. Don't add meals at will, eat less snacks, and don't eat four hours before going to bed.

3. Keeping enough sleep and not staying up late is beneficial to metabolism and leptin secretion.

4. Insist on exercise, insist on aerobic exercise for not less than 40 minutes every day, increase calorie consumption, and help to reduce fat and weight. Insist on strength training at least twice a week for at least 20 minutes each time. Helps to prevent muscle loss, increase lean body mass, maintain basal metabolic rate, reduce rebound probability, reduce subcutaneous fat and build body.

If you have a weak willpower, don't lose weight, especially if you can't lose weight by taking medicine and dieting, you will soon rebound. If you are sure that you have enough willpower, you can carry out various aerobic exercises step by step, and you will naturally lose weight if you persist for a long time. I have been swimming for more than ten years, and I have added running events in recent years, and my weight is very standard.

Healthy weight loss method

1, change diet

Eat a low-energy, low-fat, moderate protein, carbohydrates, and a diet rich in trace elements and vitamins.

2. Combine diet control and increase exercise.

Because of the combination of these two methods, the basal metabolic rate will not be reduced because of low energy intake, and better weight loss effect can be achieved.

3. We should stick to the weight loss plan for a long time.

Lose weight step by step, not too fast, not in a hurry.

Losing 5% 10% of the original weight within one year is good for health.

The best way to lose weight is: shut up and open your legs!

This is a simple thing to say and a sleepy thing to do.

Weight loss principle: the calories consumed by intake;

Basic method: eat less and exercise more.

1. Eating less includes "controlling dietary calories" and "adjusting dietary structure".

The former creates a calorie gap and plays a role in losing weight;

The latter can ensure the body's nutritional intake and make us healthy and slim down.

At present, there are many popular methods to lose weight, such as ketogenic diet, primitive diet, Atkins diet, Copenhagen diet, light diet and skipping meals. They have completed the first step-creating a calorie gap through their own unique diet plan, but the second step has failed.

I have tried many ways to lose weight, scientific, popular, complex and simple.

2. Exercise is more personal.

We often hear that some kind of exercise is effective for losing weight. That's true, but it may not apply to you.

Because your favorite exercise doesn't necessarily happen to be one that consumes a lot of calories; You may not be able to spare 1~ 1.5 hours to exercise every day.

Running for half an hour consumes about half a bowl of rice.

If you like yoga, do it! Although the consumption is small.

Other supplements:

Even if you do as I say, your journey to lose weight will not be smooth, it must be a tortuous route. This is normal. We should relax our mind, accept and feel our little changes and progress.

There is always a rainbow after the storm!

You can't lose weight in a hurry, you can't eat hot tofu, you should do it step by step. Shut up, spread your legs and say it often. To follow the food pyramid, control quantity can play a role.

You should arrange three meals a day reasonably, and the calories you consume every day should not exceed the standard. Only self-disciplined people can go forward and succeed first.

I'm losing weight myself now, and it's very successful, so I'll share my methods with you. First, you must eat every meal and ensure protein, carbohydrates and cellulose every day. Protein, you can eat chicken breast, lean meat, egg white ... carbohydrates can be through sweet potatoes, whole grains and vegetables. Cellulose can activate intestinal peristalsis well. Low calorie can increase satiety. After eating, you will have more strength. You can go to the gym to run and stretch, improve your body shape and shape your body. You can also take a walk after meals to promote food digestion. To lose weight is to provide healthy food, stay away from everything that is bad for your health, have a regular work and rest, and exercise properly. Obesity will keep you away.

Let me share the truth about myself and my friends. I am a lazy person, I don't like sports, and I am a foodie. I used to eat out at night, and all kinds of delicious foods recommended by online celebrity shops and friends. Later, I naturally gained weight. Some pants and skirts can't fit, so I decided to lose weight. First of all, I control my diet. I have a full breakfast, lunch and lunch every day. At most, I will have afternoon tea because of work needs or meeting and chatting with friends. I didn't eat dinner for half a month and lost more than ten kilograms. At first, it was difficult. At night, I will wake up hungry and so on. If you are hungry, drink water and go back to sleep. The first week is the hardest. A week later, I was all right. I don't want to eat so much after I get used to it. My friend 160 weighs about150kg. After listening to my weight loss, she did the same. After a period of persistence, she gradually lost weight. At present, her weight remains at around 1 18, which is a little fat, but much better than before. Now she has a normal diet, but it is good to control a small amount. ...