As we all know, losing weight is not a quick thing, especially for people who gain muscle, the effect is even slower. Only by mastering these methods can we get twice the result with half the effort, so how long will it take to see the obvious slimming effect? Let's have a look.

How long does it take to lose weight 1 how long does it take to lose weight?

The normal speed is 4 kg a month.

The effect of going to the gym to lose weight varies from person to person. It is generally believed that a healthy weight loss rate is about 5- 10% in March every year. The weight loss rate is normal' about 4 kilograms a month.

The gym can't lose more than 10 kg a month.

If the weight loss rate exceeds 3 kg per week and 10 kg per month, it means that the body will be slightly or severely injured, and at this time, resistance will decrease, mental malaise and endocrine disorders will occur.

Introduction of slimming methods

1, take a bath with 38-40 degrees hot water every day 15 minutes.

2. Stop eating snacks and supper. You should choose to eat rich food in protein, and eat less food with high starch and sugar content for dinner.

3. Drink a cup of warm water before eating.

4. Chew slowly when you eat.

5, eat more fruits and vegetables, keep the stomach unobstructed.

6. Walk for half an hour every day and do ten sit-ups.

7. Eat only 80% full every meal.

8. Choose white meat.

9. Eat more fruits and vegetables.

10, avoid sweets and only use sugar instead.

1 1, three meals are regularly quantified.

12. Put the food in a smaller bowl.

13, eat soup slowly with a spoon (except thick soup) before eating other things.

14, eat vegetables after soup.

15. Eating meat and rice separately, nibbling slowly, will increase satiety.

16, only eat lean meat, not skin.

17. Peel the food fried with flour.

18, I would rather eat fruit than drink juice.

19, only at the table.

20. Chatting while watching TV and eating.

2 1, don't treat your stomach as a garbage can for leftovers.

22. Brush your teeth immediately after meals.

23. Put snacks in a higher position or don't reserve them at all.

24. Don't go shopping when you are hungry.

25. If you can't help eating dessert, use low-fat cheese instead.

26. Make a shopping list when shopping, don't buy more.

27, food less oil, avoid eating processed food.

28. Do light exercise for half an hour every day.

29. Do not eat spicy, greasy, salty and processed foods.

30. Eat more vegetables and drink more water, drink at least eight cups a day, and drink two glasses of water or skim milk after getting up every day.

3 1. Soak your feet with a teaspoon of coarse salt mixed with hot water every night 15 minutes, hop on one foot 10 times before going to bed, and massage your lower abdomen with your palm 10 times.

32. Do aerobic exercise for three and a half hours every week.

How long does it take to lose weight? How long will it take to see the obvious effect of fitness?

Generally speaking, fitness needs to consume fat first, develop muscle shape, and finally increase muscle volume to achieve muscle gain effect. Different people have different constitutions and different actual situations, but it usually takes 3-6 months. For thin people who don't have too much excess fat, you can see muscle lines after 2-3 months of fitness; For people who are slightly fat and have too much body fat, they need to subtract body fat first to see the muscle lines of exercise. This process may take six months or more.

Pay attention to what fitness works faster.

(1) Warm up before fitness.

Whether the purpose is to lose weight or gain muscle, it is necessary to warm up before fitness, which can make the body muscles move and put them into fitness exercise in the best state, enhance the exercise effect and help to see the fitness effect faster.

(2) Ensure the intensity of fitness exercise.

Only by ensuring the intensity and quantity of exercise can we achieve the effect of fitness. If you want to lose weight through fitness, you can exercise for 30-60 minutes every day, while those who build muscles through fitness should exercise for 40-60 minutes each time and exercise 3-4 times a week.

(3) pay attention to diet.

Whether you want to lose weight or gain muscle, you should pay attention to the coordination of diet, reduce the intake of calories and fat, eat less and eat more meals to ensure balanced nutrition.

(4) Tips

If you want to achieve the ideal fitness effect, you need to master the correct fitness methods and keep exercising, and you can't give up halfway because you can't see the effect for a while. In fact, as long as you insist on fitness exercise, you may get the exercise effect, and everyone's actual situation and physique are different, and the best time for fitness may be different, so choose the fitness time that suits you.