Therefore, many people in our daily life think that the more we lose weight, the better. In fact, this is a dangerous idea. Our body is 70% water. The faster we lose weight, the more water and muscle we lose. For example, some friends often take diet pills to lose weight and have loose bowels. They lost a few pounds in the early stage and thought it was effective to lose weight. In fact, the water in the body has been pumped out, which will seriously lead to dehydration. If you don't pay attention, it may even endanger your life. Therefore, weight loss must be carried out scientifically.

Learn to control calorie intake in your diet.

People often say that losing weight means starving. This is actually a wrong idea. Losing weight only means learning how to choose the food that suits you, not starving. For example, half a catty of boiled vegetables may not be as hot as a sip of cake. Therefore, when choosing food, you can choose foods with strong satiety but low calories, such as fruits, vegetables, chicken breast, fish and lean beef. Try to avoid eating high-calorie junk food. This is what we are going to learn.

Do high-speed fat burning exercises, such as bobby jumping, skipping rope, spinning bike, etc. Add some core training and strength exercises, squat with bare hands and flat support, which is simple but effective. The arms and back can be trained with dumbbells or tension bands.

If you do it, stick to it, and it is possible to lose 45 pounds in three months. And if your basal metabolic rate is high, the effect may be beyond your imagination.

Eat less and eat more.

That is to say, the amount of food eaten per meal has decreased, but a few more meals have been added accordingly. Don't eat greasy and too sweet food. Don't touch processed food, snacks and drinks. Low fat, high protein and moderate carbohydrate. The calorie intake every day should be lower than the calorie intake, so as to achieve the effect of losing weight.

Besides, you need more exercise. Exercise can consume excess calories and make you lose more weight, making it easier to lose weight successfully. Exercise needs anaerobic and aerobic cooperation, and it is recommended to cooperate with squat and bobby jump. Squats consume the most calories, and Bobibiao is recognized as a fat killer all over the world. Bobby jump must be done behind the squat, which can not only improve the fat-reducing effect, but also avoid unnecessary injuries.

Exercise for one hour a day can reduce about four pounds a month, exercise for two hours a day can reduce eight pounds a month, and combined with diet, it can reduce about ten pounds a month. Moreover, in order to lose weight quickly, diet and exercise should be combined. Usually pay attention to standing or walking after meals 15 minutes, because this time is the time for the stomach to digest food and the gastrointestinal tract to absorb nutrients. Walking can make blood circulate all over the body and prevent excess nutrients from being stored in the body.