First, why can't fruits and vegetables really play a role in losing weight? Although fruits and vegetables are rich in vitamins and cellulose, they are always single in nutrition and lack of protein, staple food and healthy fat intake. Although eating fruits and vegetables can reduce weight at first, the body will reduce metabolism in order to maintain the operation of the body in the later stage.
You won't lose weight at this time. When you return to a normal diet, your weight will rebound soon. So eating fruits and vegetables alone is a single diet to lose weight, which is not much different from dieting to lose weight. This is an unhealthy way to lose weight.
Healthy weight loss is to reduce excess fat in the body and increase the proportion of muscles, so as to achieve the effect of healthy weight loss without rebounding.
Second, how to lose weight healthily? 1, eat regularly, and maintain a balanced nutrition.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat. Only in this way can we maintain a balanced nutrition on the basis of health and achieve a healthy weight loss effect.
2. Reduce the calorie difference by 500 calories per day.
If you reduce 500 calories a day, you can reduce 15000 calories a month. By reducing the intake of sugary food, that is, staple food and fruit, and reducing the intake of staple food by a quarter per meal, the fruit can be kept at 200 grams per day. Burning one kilogram of fat consumes 7000 calories, so reducing 500 calories every day can reduce about 4 kilograms of pure fat in a month.
3. Increase calcium intake.
Adequate calcium combines with fatty acids and cholesterol in food in human intestine, which can inhibit fat formation and promote fat burning. Foods rich in calcium, such as bean products, milk and other foods.
4. Get enough sleep every day.
Adequate sleep will secrete leptin, which can promote metabolism and promote fat burning. It is recommended to keep 7~8 hours of sleep every day, which can not only lose weight but also keep healthy.
5. Maintain a certain amount of exercise.
Keep a certain amount of exercise every day Exercise can improve metabolism and promote fat burning. Because there are three channels of fat metabolism, breathing, sweat and urine. Among them, breathing is the channel that excretes the most fat, and aerobic exercise is the main way to lose weight, supplemented by anaerobic exercise. This can not only metabolize fat but also increase muscle and shape.
Aerobic exercise is recommended, such as brisk walking, jogging, cycling, hula hoop, skipping rope, etc.
Anaerobic exercise is recommended, such as belly rolling, push-ups, squats, sit-ups, squats, jumps, etc.