Guide to healthy weight loss

1. Reduce calorie intake

If you can reduce the daily intake of calories 100 calories, you will lose about 4 kg after 5 weeks.

When buying snacks, look at the "nutrient composition table" on the package and choose low-calorie ones; Avoid fried food and fast food; Strict control

You should eat sugary foods such as biscuits, cakes, sweets and drinks, and don't eat any food within 2-3 hours before going to bed at night.

Change the diet structure

An eight-year follow-up survey by Harvard University found that people who eat whole grains every day are lighter than those who only eat flour and rice 1. 1 kg.

Experts suggest replacing high-fat foods with various fruits, vegetables and grains. Liquid food can be used instead of staple food, but attention should be paid to the choice of food to fully provide nutrition.

3. Field activities

Doing outdoor exercise 3~5 times a week is a good way to burn fat, but the elderly and people who don't exercise for a long time spend more than 30 minutes at a time, which is more suitable for walking and running, and can start step by step.

Walk 1 min first, then jog at the speed of 100 m per minute 1 min, and so on, and increase the amount of exercise every two weeks.

Step 4 lift weights

Strength training can also help you lose weight, because lifting weights can increase your muscles. The more developed your muscles are, the faster your metabolism will be. Strength training is not suitable.

Older people, in order to avoid injury, it is best to ask a professional coach for guidance.

Drink plenty of water

Insufficient drinking water will cause the human body to continuously accumulate water as compensation, and it is easier to accumulate fat in the body, leading to obesity; It may also cause the disorder of human metabolic function, resulting in more energy absorption and less release.

For dieters, it is necessary to replenish water every day. There is also to drink less drinks, because the sugar in drinks may exceed the standard, which is not conducive to weight control.