First of all, understand the physical condition.
Before we start to lose weight, we need to know our physical condition first. Calculate your body mass index (BMI) by measuring height, weight, waist circumference and other indicators to determine whether you are overweight or obese. At the same time, you can also judge whether you have visceral fat accumulation by measuring your waist circumference. Knowing our physical condition can help us make a weight loss plan more scientifically.
Second, make a reasonable diet plan.
Diet is the key to lose weight, and a reasonable diet plan can help us reduce energy intake, thus achieving the effect of losing weight. First of all, we need to control the total energy intake of the diet, and don't consume too many calories. Secondly, it is necessary to reasonably match food, ensure the intake ratio of protein, carbohydrate and fat, increase the intake of vegetables, fruits and whole grains, and reduce the intake of high-calorie and high-fat foods. In addition, pay attention to the regular diet, don't overeat and don't eat too many snacks.
Third, insist on moderate exercise.
In addition to controlling diet, moderate exercise is also an important part of losing weight. Exercise can help us consume excess fat and increase muscle content, thus increasing basal metabolic rate. However, it should be noted that the exercise mode should be suitable for you, and you should not blindly pursue high-intensity exercise to avoid physical discomfort. You can choose aerobic exercise such as walking, running, swimming and yoga, or you can choose strength training to increase muscle content. The time and frequency of exercise can be adjusted according to your own situation, but it should be continuous and regular.
Fourth, good living habits.
Besides diet and exercise, there are also some good living habits that are the key to losing weight. First of all, we must ensure adequate sleep. Lack of sleep will lead to the disorder of the body's metabolism and affect the effect of weight loss. Secondly, keep a good attitude, don't be too anxious or depressed, keep a positive attitude and believe that you can lose weight successfully. In addition, we should develop the habit of regular physical examination, know our physical condition in time, and adjust our weight loss plan in time.
Through the above steps, we can lose weight without taking medicine and lose weight healthily and naturally. Losing weight without taking medicine can not only avoid the side effects caused by drugs, but also help us develop good living habits and improve our health. I hope everyone can stick to the method of losing weight without taking medicine and pursue an ideal body shape healthily!