How to lose weight 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 the regularity of breakfast, lunch and dinner every day is very helpful to lose weight and develop good eating habits. At the same time, it is also beneficial to health.
2. 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, 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 80kg, you can eat 80g 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. At the same time, you can 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 is easy to increase the intake of calories and fat, which has an impact on weight loss and health. It is recommended to choose foods with low calorie, high fiber and strong satiety. These foods can not only reduce intake, but also increase satiety, which is very helpful for weight loss and health maintenance.
5. Adjust the order of eating.
Eating order can reduce food intake, avoid excessive calorie intake and help to lose weight. 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).
Second, exercise assistance.
Exercise can improve metabolism, promote fat burning, and exercise at the same time. 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, brisk walking, cycling, hula hoop, skipping rope and walking. The exercise time is more than 30 minutes each time, and the exercise frequency can be maintained 4~5 times a week.
2. Strength training.
It is recommended to choose strength training, such as abdomen, push-ups, sit-ups, squats, squats, jumps, etc. It is suggested that the exercise time should be 40-60 minutes each time and the exercise frequency should be 3-4 times a week.