When it comes to reducing fat and slimming, people are most concerned about how to lose weight the fastest, most effective and most labor-saving. But if you want to really lose fat and get a symmetrical figure, some self-discipline and sweat are essential! On this basis, we summarized 10 kinds of fat-reducing methods that are relatively simple and can really see the effect, so that everyone can take fewer detours and lose weight quickly and efficiently!

0 1

carbon cycle

First of all, the obvious advantages of carbon cycle method are: simple, suitable for beginners, fast fat reduction, and no need for everyone to give up carbohydrates completely. Usually, it takes three days as a round, which is divided into high-carbon days, low-carbon days and carbon-free days, and it goes on and on. Within 3 days, except for the different intake of carbohydrates, the intake of protein and oil should be the same. So obviously, in the days of low carbon and no carbon, the overall calorie intake will be greatly reduced; In high-carbon days, the intake of calories will be higher, even higher than the normal level, to meet the body's desire for carbohydrate foods, such as rice, bread, noodles and so on.

It is worth noting that in order to use this method and obtain the best fat-reducing effect, it is suggested that healthy and natural carbohydrates, such as brown rice, sweet potato and yam, should be selected as much as possible in high-carbon days. And to ensure that the total heat for three days is lower than the normal level. For example, if your normal calorie intake is 2,000 calories per day, then it is a very good arrangement to eat 2,500 calories on a high-carbon day, 1800 calories on a low-carbon day and only 1500 calories on a carbon-free day!

02

5: 2 diet

The 5:2 diet is an intermittent fasting method. Specifically, diet is controlled for two days out of seven days a week, and the daily calorie intake is controlled below 500 calories, and normal eating is performed for the other five days. These two days can be connected back to back or separated, which can reduce the total calorie intake in a week and achieve the effects of controlling blood sugar, improving insulin sensitivity and accelerating fat burning. The biggest advantage of this method is that it is more flexible, and you can still eat freely and normally for most of the week.

03

Fasting method

What we are talking about now is fasting. In fact, in the daily fat-reducing diet, the fasting period without calorie intake at intervals of 36-48 hours can also significantly accelerate fat loss. For friends who have just come into contact with the fasting method, it is quite obvious to insert a short fasting period, such as eating breakfast or dinner for only one day and fasting for the rest of the time.

In addition, if a friend is worried that fasting will lose muscles, authoritative research has found that as long as the one-time fasting time does not exceed 72 hours, there will be no obvious risk of losing muscles.

04

Eat green leafy vegetables before meals.

The method of "eating green leafy vegetables before three meals" is simple at first glance, but as long as it is adhered to for a long time, the fat-reducing effect can be quite remarkable!

Almost everyone knows that green leafy vegetables are low in calories and high in dietary fiber, which can enhance satiety and are good partners for reducing fat and slimming. But the key here is to eat before every meal, which can help you control your food intake more easily and avoid eating too many calories! On the contrary, most friends often make the mistake of saving food for the last time, and the result is often satiated with food and drink. Finally, vegetables become leftovers, which will not play a role in reducing fat and slimming!

05

Apple Cider Vinegar

Drinking apple vinegar regularly every day can speed up metabolism and fat burning, control appetite and lower blood sugar, thus helping everyone to lose weight more easily and quickly. A study on 175 subjects found that people who drank 2 spoonfuls of apple vinegar every day for three months lost the most weight, especially in the abdomen, compared with those who didn't drink apple vinegar and only used 1 spoon every day.

But at the same time, in three months, drinking 2 spoonfuls of apple vinegar every day was only 2 kilograms less than that of the group that didn't drink apple vinegar. So drinking apple vinegar alone can't bring you magical fat-reducing effect. The key is to combine exercise and diet!

06

green tea

In addition to apple vinegar, drinking green tea regularly can also help and accelerate fat loss. That's mainly because green tea contains an antioxidant called EGCG, which can promote the human body to release more adrenaline, thus accelerating fat decomposition and overall metabolism, and achieving a more significant effect of reducing fat and slimming. But green tea, like apple vinegar, can only play an auxiliary role under the condition of proper exercise and diet, helping everyone consume 50- 100 calories a day.

07

After strength training, do aerobic exercise.

After each strength training, when the glycogen in the body is exhausted, the accumulated fat in the body can be burned more specifically and quickly. Friends can choose 30 minutes of low-intensity aerobic exercise according to their own preferences, such as jogging, stepping machine, cycling and so on. You can also do 15 minutes of high-intensity intermittent aerobic training, such as bobby jump and squat jump.

08

Greatly reduce heat

In the process of reducing fat, it is usually suggested that the calorie intake is 20-25% lower than normal; However, for small partners with a large weight base, reducing the calorie intake by 25-40% in the initial stage of fat reduction will help to see the slimming effect faster and enhance confidence. At this time, the key is to listen to the feelings of your body. When you feel particularly hungry and hard to stick to it, you can increase your calorie intake appropriately to reduce fat continuously and efficiently, and finally get a perfect figure!

09

adequate sleep

In the process of reducing fat, "ensuring adequate sleep" is often ignored by many small partners. However, we should know that lack of sleep will not only lead to physical fatigue during exercise and fitness, but also reduce calorie consumption; It is easier to affect the secretion of key fat-reducing hormones such as cortisol, auxin and leptin, slow down the rate of fat decomposition, greatly enhance hunger, and make it easier for everyone to choose junk food!

10

Long-term adherence

Finally, no matter which way to reduce fat is adopted, if you really want to see the effect, long-term persistence is king! But fishing for three days and drying the net for two days will never see the expected effect in the mirror.

You know, every catty of fat accumulated on your body now is accumulated by long-term bad diet and lifestyle; And to get rid of them, we must rely on long-term unremitting persistence!