The following 10 method is considered by experts to be the best way to lose weight. Based on an average intake of 2000 calories per day.
First, reduce calorie intake:
Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism. Second, eat less 1 meat and lose weight for 2 months 10 kg;
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.
Third, reduce food intake:
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake. Four, every day 1 meal, liquid food for 5 weeks, minus 10 kg:
It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day. Five, walk for 45 minutes, half a year thin 10 kg:
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating. Six, fixed exercise:
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Cycling, four times a week, each time 1 hour, at the speed of 15 km per hour, you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight. Seven, strength training:
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Eight, reduce calorie intake combined with walking:
Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks. Nine, reduce fat intake and weight lifting:
This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months. Ten, the best choice:
According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success. Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.
Baby 100 days, I haven't lost weight at all. Can I run to lose weight? Did you give birth naturally or by caesarean section? The mother who gave birth naturally suggested that she should gradually resume exercise after 1 month and resume normal exercise after 3 months. After 3 months of caesarean section, you will gradually resume exercise. You should pay attention to the position of the incision and don't use too much force. After six months, you will return to normal exercise.
Can you lose weight by running for 50 minutes every day? In fact, your diet is not the most scientific, and it may indeed have the effect of losing weight, but this method can easily cause many adverse reactions to the body, such as dizziness, fatigue and easy illness. Moreover, you are in puberty, and this method of losing weight will lead to malnutrition, short growth and easy to gain weight. As for how much you can lose, stick to it. You will get as much in return as you give. There is no fixed value. I hope you can take height as your first goal. In fact, swimming, cycling and basketball are all good choices. Don't concentrate on running. Especially swimming can not only grow taller, but also consume more calories and lose weight than running. According to your current weight, you don't need to lose weight deliberately, but you should strengthen your exercise instead of dieting deliberately. PS。 The following are all my opinions.
Can you lose weight by running on the mountain climber for 50 minutes 15 minutes every day? Not very reliable, a small amount of persistence is the most important.
Run for 3-4 days a week, and control the running time at 40-60 minutes each time. Don't run too fast (or combine walking and running). The mountaineering machine can practice 1 to 2 days 10 minutes at a time. It's really good for losing weight, so don't consider going downhill. You can also practice squatting against the wall to strengthen your lower limbs and raise your heels. With good strength and physical fitness, it will be easier and easier to exercise. Of course, shut up is the most important thing.
Run for 45 minutes every day to lose weight? There should be some effect, but diet is the most important. It is recommended not to eat at night, and to drink less water, eat as little greasy and fatty food as possible and eat less snacks.
Do you run for 40 minutes every day to lose weight? Aerobic exercise is one of the most effective ways to lose weight, but its effect is closely related to exercise time. Aerobic exercise should last at least one hour. But you don't have to do it every day, because it will reduce the body's resistance. Just do it two or three times a week. Don't hear that an hour's exercise will make you afraid of difficulties. In fact, it is not as difficult as you think! You don't need to be fast when running, because once you are fast, when you have anoxic reactions such as difficulty breathing, it is not aerobic exercise, but anaerobic exercise. So the biggest difficulty of jogging for an hour lies in patience and perseverance, not physical strength. Of course, we should not rely too much on this method, but also combine other methods, such as adjusting diet, but it is by no means dieting! Regarding the method of losing weight, I recommend a magazine called Health and Beauty to you. There are many effective methods and detailed explanations.
Why have I been running for 12 days? I'm not thin at all. I can't be so fast unless you run to a certain amount, and you should eat and rest well. Running is a long-term process, so you can't rush it.
I have been running for a week to lose weight. I run three times every night, walking 1 time, a *** 1600 meters. Why haven't I lost weight at all for a week? How did you run? Generally speaking, it is recommended that you jog for more than 40 minutes, and you can't listen to it halfway, otherwise the fat won't burn, and naturally it won't work.
Remember, aerobic exercise is to reduce fat, not necessarily to lose weight, hehe, sometimes the weight does not drop, but the body circumference will change.
Short-term exercise to lose weight will not have any effect. Don't be impatient, hold on for a while.
Why didn't you lose weight after running for a few days? The effect is not particularly obvious. You must be patient. Also, do you feel particularly thirsty, hungry, and hungry after running, and then you can't help eating too much? This will not work. You must control yourself. Besides keeping enough exercise every day, don't increase your appetite. Eat as much as you want. Eat regularly and don't eat greasy things. Also, weigh yourself every day, three times a day, so that you can have a good idea. It will definitely work in a month. I wish you success in losing weight!
Why have I been running for 12 days? I'm not thin at all. The requirements are too high. Running to lose weight depends on long-term persistence. Dieting and taking medicine can quickly lose weight, but it is easy to rebound and harmful to the body.
As long as you keep running for half an hour every day and control your diet, the effect of losing weight is inevitable.