Methods 1 Exercise to lose weight
1, make time for exercise. At first, you may gain weight, but exercise is an indispensable part of a long-term and lasting weight loss plan. If you really want to lose weight and keep in shape, no matter how busy you are, make time to exercise every day. Even small things like walking more and driving less will affect the effect of losing weight quickly.
Before starting exercise, measure the waist circumference, hip circumference and chest circumference with a tape measure. If you gain weight, your body circumference becomes smaller, which means that your body fat is reduced and your muscles are increased.
Exercise while doing housework. Go up and down the stairs as much as possible, walk the dog three times a day, dust hard and sweep the floor.
Increase the daily walking. Climb more stairs and take less elevators; Try to park your car farther away from the store.
You can engage in hobbies that require a little exercise, and you don't have to do exercise. Gardening, carpentry, repairing cars or playing with animals are all good ways to burn calories.
2. Try cycle training. If you want to lose weight as soon as possible for an activity and don't care if you can keep it in the future, you can try intensive exercise. Many women's magazines, health magazines and personal trainers offer similar intensive exercises to help you lose as much weight as possible in just a few days and make your figure look thinner.
When starting a new exercise plan, be realistic about the types of exercise you can do. If you want to lose weight and keep in shape, intensive training is not enough. The best way to form exercise habit is to choose the exercise you really do and like. If you hate running, don't take running as your main sport. Choose your favorite activities, and you will be more motivated to do sports every day. Try different sports, such as swimming, cycling or zumba, and find out what you really like.
4. Keep the exercise program interesting. Diversification of exercise is the key to promoting health and maintaining motivation. Repeating the same exercise every day will make you more vulnerable to injury. You will also get bored quickly, and it is difficult to have the motivation to keep exercising. When you go to the gym, try different equipment, take a fitness class and incorporate some resistance training.
Muscle cells are more active in metabolism than fat cells. This means that even when resting and sleeping, they consume more calories than fat cells.
5. Have a good rest. Adequate rest can help you stay energetic all day, and you are less likely to overeat and get hurt during exercise. Lack of sleep will actually make people slim down, and adequate sleep is very helpful to lose weight.
Method 2 Diet plan
1, calculate the heat. Understand the minimum calories needed to maintain the normal operation of the body, so as to make a healthy diet plan and lose weight quickly and continuously. Everyone needs different calories, depending on age, sex, height and activity. You can use an online calculator to confirm how many calories you should consume every day.
Eat at least 1200 calories a day. You shouldn't eat calories below this level without the supervision of a doctor.
You can also consult a diet therapist or doctor to discuss weight loss goals, special dietary needs, current eating habits and areas that can be improved, and find out how many calories you should consume.
Make a diet plan. Choose a healthy and balanced diet, including vegetables, fruits, whole grains, high-quality fat and lean protein. Vegetables and fruits should account for half of the plate, and the other half is whole grains and lean protein.
DASH diet, TLC lifestyle diet, Mayo Clinic diet, Hui You diet and volume diet are all effective and can help you lose weight from today. Search one of the above diet plans online for more details.
The more you want to lose weight, the faster you lose the first few kilograms. In other words, if you only want to lose 4 to 9 kilograms, you need to be patient and stick to the exercise and diet plan for a longer time to see the effect.
2. Eat food that can suppress appetite. A balanced diet can not only provide low-calorie nutrition, but also help to suppress appetite, lest you overeat and ruin your weight loss plan. Some foods can produce satiety that lasts for hours. Try adding the following foods to your diet:
grapefruit
oat
apple
Eggs (of hens)
energy
nut
green vegetables
potato
Dark chocolate
Spicy food
3. Keep a food diary. Record every kind of food, snack, drink and approximate food intake you take in a whole week. A food diary can not only make you pay close attention to what you eat, but also give you motivation to stay healthy. If possible, write down the calories consumed per meal or snack.
The calories of coffee condiments, condiments and other additives should also be counted.
4. Pay attention to food intake. In your diet plan, you should specify an appropriate amount of food. For example, if you don't pay attention to the amount of food you eat, even healthy snacks such as almonds and dried cranberries will consume high calories. Preparing a certain amount of healthy snacks in advance can avoid eating too much unconsciously, and it is very convenient to take them directly when you want to eat snacks.
Make a list of the food you need for each meal, and buy food according to this list when you go to the supermarket. You can refer to the leaflet of the supermarket to think about what to eat, and you can also save money by buying weekly specialties and seasonal fruits and vegetables.
5. Don't miss a meal. A healthy breakfast can improve the resting metabolic rate in the morning, keep you energetic, and maybe help you avoid eating high-calorie snacks all day. Plan to eat a snack or a small meal every 2 to 4 hours to keep your metabolism active. Eating on time can also keep blood sugar stable and reduce the intake of unhealthy high-calorie foods or deviate from the diet plan.
skill
You can slow down your eating speed to reduce your calorie intake. It takes about 20 minutes for the brain to receive the signal of satiety. Taking a break after each bite can avoid eating too much, give you time to pay attention to your body's feelings and stop eating when you feel full.
Your goal should be to lose fat, not to lose weight. If you do strength training during weight loss (which is what you should do), you will gain weight at the beginning. Don't worry. You may have lost fat, but gained muscle. Muscle is heavier than fat and healthier.
Healthy weight loss requires hard work, perseverance and persistence.
The healthiest way to lose weight quickly is to eat healthy and nutritious food, drink plenty of water and exercise moderately. If you lose a few kilograms quickly by extreme dieting or other methods, you must turn to a long-term weight loss plan in a few days or weeks to lose weight in a healthier way, protect your physical and mental health and maintain the weight loss effect.
Confirm your motivation and ultimate goal of losing weight. You might as well write down the exact reasons that prompted you to lose weight, put it where you see it, and always remind yourself to remember your goals and believe that you will succeed.
Health experts recommend a healthy diet and moderate exercise to lose 0.5 to 1 kg per week in a slow and steady way.
Losing weight quickly is a good motivation for an activity, but it can't last long. Setting a few specific long-term weight loss goals will be of great help to you. Maybe you can make yourself feel responsible and stick to it after reaching your initial goals.