What methods are there to lose weight healthily?
Nisha Sphere, a female fitness instructor, eats six meals a day. She gains weight, but loses fat and looks thinner visually. After reading the following comparison chart before and after fitness, do you still think that not eating is the best way to lose weight? Nisha sphere was 145 kg before contact with fitness, and then reached 122 kg through healthy diet control. At this time, his fat is still obvious, and it still looks loose and soft, but unexpectedly, when her weight returns to 140 kg, the whole person looks a big circle thinner. Let's take a look at the fitness secrets of Nisha Sphere and break the myth of losing weight.
1. Eat 6 meals a day.
Nisha sphere didn't deliberately eat less. The correct concept of losing weight should not be to eat fairy rice and starve yourself to death. But through healthy diet control, we can eat balanced meals and get enough carbohydrates, protein, fat and other nutrients. For example, if you eat six meals a day, you won't starve yourself at all. If you are afraid of overeating, you can count calories, even if you eat a little. Losing weight is not painful.
You can't lose weight on an empty stomach.
If you don't eat the calories and nutrients you need for a day, you won't lose weight, because muscle loss and metabolism decline, but you will lose weight more slowly, and it is not easy to break through the stagnation period, and the probability of gaining weight is high.
3. Don't blindly pursue weight
Nisha Sphere also often sends some photos to teach correct fitness posture. Some people, in pursuit of great weight, ignore the correctness of their movements, not only fail to practice where they should, but also hurt themselves, which is not worth the loss. So they should practice the most basic movements first, let themselves grasp the feeling naturally, and then gradually increase their weight.
Weight loss exercise
1. Fly to the target with one leg upright. The upper back, shoulders, abdomen, buttocks and quadriceps femoris stand on both feet, shoulder width apart, knees slightly bent, and dumbbells on both sides with both hands; Stretch your left leg backward, lean forward to the top of your hips, keep your arms stretched out on your chest and palms facing your heart; Exhale, open your arms to both sides and concentrate on tightening the gravity of your shoulders; Lower your body, start and repeat; Do the right leg 5 times and exchange the two sides.
2. Oblique push-ups expand the target. Chest, arms, abdomen, buttocks, hamstrings, hands apart, shoulder width, placed in two corners of a fixed chair or steps, legs extended backwards into a complete push-up posture; Inhale, bend your elbows and lower your chest; Straighten your elbow and exhale; Push-ups to the top, lift the right leg off the ground to the hip position, keep it for 5 seconds, and then put it down; Repeat push-ups and leg lifts on the left side. Go on, change the right leg, * * * do 10 times. It's easier to stretch your legs behind your knees. )
Healthy weight loss habits
First, a cup of boiled water in the morning.
Drinking a cup of boiled water after getting up not only helps to urinate quickly, but also supplements cell water. Usually after drinking boiled water for half an hour, the body will excrete the metabolites of the previous night.
Second, there are skills in eating meat.
Meat is lean, and chicken is peeled. Light fat can't be short of meat, fish and other good foods in protein. But when eating meat, we must pay attention to it. Don't choose pork belly or oily fat, but eat thinner parts such as tenderloin and leg meat. Moreover, the chicken should be peeled and oiled first, otherwise the calories will be high. So is fish. If you want to eat in a place with less fat, you'd better eat the meat on your back and avoid places with more fat such as fish belly.
Third, choose low-calorie fruits.
Most people are used to eating fruits after meals, but surprisingly, some fruits are high in calories, so we must pay attention when eating. Choice of fruit: Apple is rich in nutrition and low in calories, which is suitable for you with light fat; Oranges contain a lot of water-soluble fiber, which can increase satiety and promote intestinal digestion. This is a good low-fat fruit. Bananas, hawthorn and other fruits are also good choices.
Fourth, choose smaller tableware.
Smaller tableware can give people a psychological feeling of "I ate a lot" to control food intake.
Healthy weight loss skills
1, insist on walking fast every day.
Walking fast can help you burn more fat. If you can tuck in your belly and lift your hips at the same time, the perfect lines will soon belong to you! Walking for a long time is a good way to lose weight quickly. Fast walking is an aerobic exercise and one of the most effective weight-loss exercises. As long as you keep walking for 30 minutes every day, you can lose weight quickly.
Step 2 go out for a walk after dinner
Sitting in front of TV or computer screen after dinner is a serious bad habit, which will make you fat. If you want to reduce the accumulation of fat in your body, you should exercise after dinner! If you don't like sports, go outside and have a look! Shopping is the favorite of female friends, and it is also an effective way to lose weight that can help you increase fat burning!
3. Increase daily exercise.
Losing weight is a gradual process. Whether it is exercise or diet, rushing for success will only lead to counterproductive consequences. Therefore, when you start a weight loss plan, you can consider starting with 20 minutes of exercise every day, and then slowly increase the exercise time, or exercise more and sit less at ordinary times, which will be very helpful to lose weight.
4. Don't neglect breakfast.
Skipping breakfast will not only help you lose weight, but also lead to weight gain, which is a taboo for healthy weight loss. Because when you don't eat breakfast, you will naturally indulge your diet at lunch or dinner, which often leads to eating more and increasing the total calorie intake. It's hard to be fat or not! Breakfast is the key to speed up metabolism and maintain blood sugar stability, and it is a good helper to lose weight!
5. Low-fat dairy products help to lose weight.
Studies have shown that calcium can help you accelerate the burning of body fat, which is one of the best ways to reduce abdominal fat accumulation. And low-fat dairy products are the most ideal diet food! Because they contain a lot of calcium, they are the best products to lose weight quickly. Drinking 2-3 cups of skim milk every day is a good way to lose weight.
6, put an end to excessive exercise
Excessive exercise or excessive exercise intensity will hinder you from achieving your weight loss goal. So, don't think that too much intensity or longer exercise time will make you lose weight quickly. Excessive exercise will cause your appetite to increase greatly after exercise. Overeating at this time is by no means a wise move to lose weight!
9. Take a hot bath every day.
Taking a hot bath can not only help you eliminate the fatigue of the day, but also speed up the metabolism in the body and accelerate the burning of fat. This is a very pleasant and simple way to lose weight. Of course, twisting your waist and shaking your feet in a hot bath are all good ways to speed up fat burning!