Let's talk about losing weight first Many people think that losing weight means losing weight. In fact, accurately speaking, losing weight means reducing fat, which means reducing the body's fat content.
Besides, it is very effective. Effectiveness will be compared with the established standard objectives. So when it comes to losing weight, there must be a clear and quantifiable standard, that is, how much fat you want to lose, or how much your body fat rate is reduced. With this clear goal, we can evaluate whether it is effective or not.
Finally, it is fast. Fast means to achieve your goal in a short time. For fat reduction, it means to achieve your goal of fat reduction in a short time.
Refine the meaning of losing weight, quickly and effectively, how to do it?
On the one hand, it is to adjust diet. Frankly speaking, it is a question of what to eat, how much to eat, when to eat, and how to eat.
1. Eat whatever you want. Since it is to reduce fat, it is necessary to control the intake of fat and reasonably match the ingredients. Grasp the principle of low oil, low sugar and high fiber in the specific material selection, eat more vegetables and choose coarse grains as the staple food. At the same time, we must control the amount of food we eat every time, so as not to make ourselves feel full.
2. How and when to eat. In cooking methods, avoid frying, reduce frying, and try to give priority to boiling. When eating, you can follow the principle of eating less and eating more, that is, three meals are on time and one meal is added every two meals, but you can only ensure that you are not hungry every time you eat. Avoid eating after 8 pm. On the other hand, exercise, aerobic exercise or HIIT is the main way to reduce fat. In order to ensure the effect of reducing fat, it is necessary to maintain a fat burning heart rate for a certain period of time during exercise, and the fat burning heart rate =(220- actual age) *(0.6 or 0.7). Moreover, exercise should be regular and persistent.
Personally, I think that to achieve a quick and effective goal, we should mainly make an issue of sports. To put it simply, while ensuring a reasonable diet, we should increase the intensity of exercise as much as possible within the scope of physical conditions, but we should not blindly and step by step. For example, I personally like skipping rope. At first, I jumped 1000 times. After I got used to it, it increased to 2000 times, and at last I jumped 4000 times. And in order to ensure the fat-reducing heart rate, I will use variable-speed jump to ensure that the heart rate is not too fast, and there is enough intensity and duration. I lost nearly 40 pounds in the last three months. It is worth noting that losing weight too fast will do harm to the body.
Generally speaking, if you want to lose weight quickly and effectively, you need a clear goal, a reasonable diet, enough exercise intensity, and the most important thing is perseverance.
Answer: Ershui.
The life cabin is a new cognition every time, and you are invited to pay attention to the marketing flight of WeChat official account.