How to lose ten pounds healthily? 1, diet.
(1), three meals rule, 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. Keeping a regular diet every day helps to give the body enough energy to maintain and maintain the body, and at the same time, it can also develop good eating habits.
(2) Increase calcium intake.
Sufficient calcium combines with fatty acids and cholesterol in food in human intestine, which has the auxiliary function of inhibiting fat formation and promoting fat burning. At the same time, it can also supplement the calcium needed by the human body. What are calcium-rich foods such as milk and bean products?
(3) Chew slowly and eat 7 minutes full for each 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. At the same time, you can also develop good eating habits.
(4) Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Which foods are rich in protein, such as fish and shrimp, chicken breast, eggs, 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 you weigh 60kg, you can eat 60g protein every day.
(5) adjust the order of eating.
The adjustment of diet order is conducive to reducing food intake and developing good eating habits. For example, drink a cup of warm water before meals, then eat vegetables, then eat protein food, and finally eat the staple food (coarse grains).
2. Exercise assistance.
In order to achieve the effect of reducing fat without rebounding, besides diet, exercise assistance is also very important. Aerobic exercise and anaerobic exercise are recommended during weight loss, which can not only increase muscle shaping but also play an auxiliary role in burning fat.
(1), aerobic exercise.
You can choose aerobic exercise, such as jogging, cycling, brisk walking, walking, skipping rope, swimming and so on. Every exercise lasts more than 30 minutes, and the frequency of exercise can be maintained 4~5 times a week.
(2) Strength training.
You can choose strength training, such as squat jumping, push-ups, sit-ups, squats, etc. Each exercise lasts about 30 minutes, and the frequency of exercise is kept at 3~4 times a week.
Combining aerobic exercise with strength training is very helpful to avoid sagging skin after weight loss.