Achieving these four standards is healthy weight loss. With the improvement of people's living standards, many people, especially women who love beauty, start to use all kinds of diet pills and unhealthy acupuncture and other methods in a hurry to try to curb their increasingly obese bodies, which is not only easy to damage the body and lead to a rebound in weight loss, but also may shorten life expectancy or endanger life. Moreover, because the market of diet pills is mixed, the advantages and disadvantages are different, which leads to the confusion of the market of diet products and casts a shadow on people's weight loss. With the popularization of the concept of healthy and green life, more and more people favor healthy weight loss. Common healthy weight loss includes healthy weight loss exercise and healthy diet. Exercise to lose weight means insisting on exercise. Occasionally strenuous exercise will only increase the burden on the heart, damage the muscles and soft tissues, and stop the exercise and have the problem of violent rebound. Healthy diet refers to scientific and balanced nutrition intake, and don't go into the misunderstanding of fasting.
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Exercise and lose weight
Exercise is the healthiest way to lose weight, but it can't be immediate. Therefore, the exercise must be persistent, and you can only burn it by walking for an hour or jogging for twelve laps (half an hour) in the stadium of National Taiwan University. This is the difficulty of losing weight through exercise. What's more, after exercise, the appetite is wide open, and the food calories accidentally input will exceed the calories consumed during strenuous exercise. Therefore, many people must cooperate with dieting in order to effectively burn excess fat in the body and achieve the purpose of losing weight. But dieting alone can effectively lose weight. In the first two weeks of dieting, the weight loss is the fastest, but the longer the dieting time, the less the weight loss.
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Healthy weight loss index
There are 7 indicators for healthy weight loss:
1) The weekly weight loss is generally not more than 2 kg (which can also vary according to people's adaptability), and the maximum weight loss is not more than 4 kg;
2) Body circumference (WHR \ body mass index, etc. ) also decreases with the decrease of body weight and body fat;
3) Ensure that the calorie intake can provide the minimum energy demand of the body every day;
4) ensure a balanced diet to meet the nutritional needs of the body and exercise;
5) Moderate exercise, neither too little (ineffective) nor too much (burdensome to the body);
6) Have a good sleep (not a big sleep) to ensure the implementation of the most scientific exercise nutrition dual intervention diet;
7) Be able to maintain a good mental state and a relaxed mood.
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Main code
First of all, we should have a healthy diet, eat less fried food and eat more fruits and vegetables. Cucumber and apple will do.
Second: Exercise more and have the habit of going to bed early and getting up early.
Third: don't deliberately lose weight, it is best not to take diet pills. Eating them is not only bad for your health, but also will rebound.
Fourth: It is recommended to run every day, which can not only enhance physical fitness, but also reduce weight appropriately, preferably in the afternoon.
Fifth: Modern people are overnourished, so they should eat more coarse grains, such as naked oats instant noodles and buckwheat instant noodles produced in the north, which are non-fried, low-fat, low-sugar, colorless and pollution-free foods! Regular consumption will have a good weight loss effect!
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Three principles of slimming
1. Staple food must be eaten, but it should be balanced and not overeating.
2. Don't refuse meat.
It is forbidden to eat sweets, wine and fruits with high sugar content.
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Green weight loss health code
Avoid losing weight quickly: after losing weight quickly, it is not easy to maintain the weight loss effect, because the method of losing weight quickly is not a natural habit. When you are hungry, it is time for your body to burn fat: exercise for half an hour, and the effect of burning fat is the best. Pay attention to supplementing water after exercise.
Chew slowly every meal: this is the best way to satisfy and reduce appetite.
Avoid napping: seven hours' sleep is enough. When sleeping, the metabolic rate is the lowest, the energy consumption is the least, and the synthesis of cholesterol and fat is greatly increased. Sleeping but eating less will also be the main reason for getting fat.
Just have enough sugar and oil: reducing the daily intake of sugar (rice flour) and oil is a necessary way to lose weight.
Don't drink stir-fry soup: this soup is high in oil, easy to absorb and easy to make people fat.
Eat less in leisure time: the metabolic rate is low and the calorie consumption is low in leisure time, so the calorie of food should be reduced as appropriate.
Don't eat midnight snack: when you eat before going to bed, calories are most likely to be converted into fat and accumulated in your abdomen.
Don't eat leftovers: in order not to waste, it's hard not to get fat every time you put leftovers from bowls and plates in your stomach.
Fat people with weak willpower: We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for life.
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Dieting to lose weight
Diet control to lose weight
1. appetite control method
Restrain your appetite and eat only 70% of the previous constant per meal. After a week, your stomach will naturally shrink and your appetite will naturally decrease. Most obese patients have a good appetite, so they can be reduced by drug treatment.
Eat less and eat more.
Eating less and eating more meals is to subdivide the daily eating habits of three meals a day into more meals. When you feel hungry, eat as slowly as possible. This can reduce the accumulation of excess fat.
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Matters needing attention
Fruit weight loss tips
1. The daily heat absorption shall not be less than 800- 1000 calories.
2. If you only eat fruit, protein's intake will be insufficient, so you can drink some milk every day to supplement it.
Don't eat only one kind of fruit, or the nutrition will be unbalanced.
Advantages and disadvantages of fruit weight loss
1. Lose weight quickly, but it is also easy to rebound.
2. Eating only fruit for a long time will lower blood pressure, and women's menstruation may be irregular or not come, or lead to split hair, so it is not suitable for long-term treatment.
3. Will be malnourished