Through the healthy weight loss method of balanced diet, lose weight healthily and quickly without exercise or dieting. The core of weight loss is that consumption is greater than intake, and the basis of weight loss is a balanced diet, and the essence of a balanced diet is the collocation of three meals a day. Only through such diet adjustment can we achieve the effect of losing weight quickly. ?

Losing weight reduces excess fat in the body and increases the proportion of muscles. Only by developing good eating habits and daily routine and changing the habit of overeating can we maintain a healthy and slim figure for a long time.

How to balance diet and achieve healthy weight loss? 1, breakfast: skim milk+boiled eggs+apples.

2. Dinner: a cup of warm water before dinner+100ml+ stir-fried chicken breast +80 g brown rice+boiled seasonal vegetables+100 g.

3. Meals in the afternoon: Add a low-calorie food at 3~4 pm to replenish energy and avoid starvation. For example, a piece of fruit or whole wheat bread or 3-4 nuts or a cucumber.

4. Dinner: a bowl of oatmeal+steamed bass 100g+ fried seasonal vegetables 100g.

This diet can basically meet the nutritional needs of the human body for one day. The choice of ingredients can be based on local ingredients, and every meal should include staple food, protein, vegetables, fruits and healthy fat. Try to choose coarse grains and unprocessed foods, which can delay the rise of blood sugar and retain most nutrients.

5. Sports assistance.

Lose weight to reduce excess fat in the body. There are three channels to consume fat: breathing, sweat and urine, most of which are consumed through breathing. Therefore, during the period of rapid weight loss, aerobic exercise should be given priority to, supplemented by anaerobic exercise.

You can choose aerobic exercise, such as jogging, cycling, hula hoop, skipping rope, brisk walking and so on.

You can choose anaerobic exercise, such as squat, push-ups, squat jump, belly roll and so on.

Alternating these exercises can not only increase fat burning, but also increase muscle shaping.

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

Besides exercise and diet, we should keep enough sleep and drink plenty of water every day, because adequate sleep can secrete leptin, which can promote metabolism and promote fat burning. Adequate drinking water can supplement the daily water demand of human body, increase fat burning, promote excretion and remove intestinal grease waste.