Postpartum mother obstinately obese, how to lose weight quickly and healthily? First, diet.
1, three meals rule, balanced diet.
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. Keeping three meals a day is very helpful to lose weight and develop good eating habits.
2. Maintain adequate intake of protein.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only promote metabolism, but also promote fat burning, which helps to 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 to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If your weight is 60kg, you can eat 60g protein every day.
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. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. It is very helpful to lose weight and develop good eating habits.
4. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods are high in calories and fat, but they have little nutrition. Regular consumption will not only increase calories and fat, but also damage your health. It is suggested to choose food with low calorie, high fiber and strong satiety, which can not only reduce calorie intake, but also avoid excessive intake. At the same time, you can develop the habit of healthy eating.
5. Keep enough drinking water.
Drinking water can improve metabolism and promote fat burning, because burning fat requires water. It is very helpful to replenish water needed by human body, nourish skin and maintain skin elasticity. During weight loss, drinking 1500~ 1700 ml of water every day can not only improve metabolism, but also promote fat burning. 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 to combine aerobic exercise with strength training when losing weight, which can not only increase muscle and burn fat, but also play a role in shaping.
1, aerobic exercise.
Aerobic exercise is recommended, such as jogging, cycling, brisk walking, walking, hula hoop turning, skipping rope, etc. It is suggested that the exercise time should be more than 30 minutes each time, and the exercise frequency should be kept 4~5 times a week.
2. Strength training.
It is recommended to carry out strength training, such as abdomen, push-ups, sit-ups, squats, squats, jumps, etc. It is recommended to exercise for 40~60 minutes each time and keep the frequency of exercise 3~4 times a week.