The core of weight loss is that consumption is greater than intake, and the basis of weight loss is a balanced diet, and the essence of a balanced diet is a balanced combination of three meals a day. Reduce the intake of high-calorie, high-fat and high-sugar foods during weight loss, and increase the intake of low-calorie, high-fiber and high-fat foods. Only in this way can we achieve the effect of losing weight quickly.
How to lose two kilograms in two days in life? Losing two kilograms in two days, losing two kilograms a day on average, is more difficult for friends who lose weight with a small basic weight, but it can be reduced to this figure for those who have a large basic weight.
1, eat regularly, eat regularly.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat, just like eating well and doing well.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Rich in protein food, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef and other foods. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If you weigh 80 kilograms, you can eat 80 grams of protein every day.
3. Adjust the order of eating.
The adjustment of diet order is conducive to indirectly reducing intake, increasing satiety, and developing good eating habits, such as drinking a cup of warm water before meals, then eating vegetables, then eating protein food, and finally eating staple food (coarse grains).
4. Keep enough water every day.
Drinking water can improve metabolism and promote fat burning, because burning fat requires water. At the same time, it can supplement the water needed by human body, nourish fat, nourish skin and maintain skin elasticity. The recommended daily drinking amount is 1500~ 1700 ml.
5, supplement the intake of vitamin C.
Vitamin C is a natural weight-loss hormone, which can promote fat burning and metabolism, and has the auxiliary effects of antioxidation and improving resistance. What foods are rich in vitamin C, such as lemon, orange, kiwi fruit, tomato and so on? How much vitamin c do you take every day? It is recommended to supplement 100 mg every day.
6. Adjust the intensity of exercise.
In order to lose weight quickly, exercise is essential. It is suggested that high-intensity exercise, such as HIIT exercise, can effectively burn fat and metabolize fat, which has a good auxiliary effect on losing weight and burning fat.
In addition, combined with anaerobic exercise, anaerobic exercise can play an auxiliary role in muscle exercise and shaping. Such as belly roll, push-ups, sit-ups, squats, squats, etc.