Method 1: reduce calorie intake.
Nutritionists believe that whatever you control-protein, carbohydrates or fat-will eventually reduce your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism. This method of losing weight can be easily realized by every obese person.
Method 2: Eat less high-fat food:
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food you eat every day with fresh vegetables, fruits and grains (such as cream). Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.
Three ways to lose weight and reduce food intake:
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kilocalories and lose weight in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.
Four ways to lose weight, eat more liquid food:
It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.
Five ways to lose weight, lose weight:
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Six ways to lose weight, fixed exercise:
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
Weight loss method seven, strength training:
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to maintain the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Eight ways to lose weight, reducing calorie intake combined with walking:
Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.
Nine ways to lose weight, reduce fat intake and lift weights:
This method of losing weight can consume excess fat in the body, keep a good figure, increase muscles, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.
The best way to lose weight is to lose weight:
According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you are confident and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success.
Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.
I'll introduce you to another method, which is neither laborious nor troublesome, and it is immediate.
Tape winding method (foot-binding finger):
(1) Divide the tape into about 4 mm wide.
(2) Wrap the adhesive tape around the thumb of the foot, starting from the edge of the nail, winding it twice to the first joint, and then winding it twice from the first joint to the fingertip.
(3) Then wrap it around the ring finger. Stick the adhesive tape on the side of the ring finger near the little finger, wrap it around the first joint twice along the side of the palm, cross the first joint from the sole of the foot, wrap it for two and a half times, and end at the center of the side near the middle finger.
Toes are different to me. It doesn't matter if I can't turn my joints twice.
It's best to put on a tight skirt before winding to see if the winding waist becomes smaller instantly. I once had a friend who followed this method and found that the waist circumference was actually 4 cm smaller after winding.
After winding works, it usually lasts for 3-4 weeks, which will have obvious effect.
Healthy fat reduction 19 fitness truth
There are various opinions about fitness. Sometimes you may be at a loss and don't know how to choose. Of course, it is necessary to accept correct advice and information in order to obtain good fitness effect. Based on this, you can test the following statements and apply them to fitness practice.
1. Weightlifting exercises can enhance strength, increase muscle volume and depict muscle lines at the same time;
A common misunderstanding is that different training methods must be used to achieve the above goals at the same time. In fact, if you use a multi-group exercise method with 8- 15 times in each group, and each group is exhausted, you can make progress on three goals at the same time by constantly adjusting and increasing the load.
2. Adequate drinking water helps to improve sports performance;
Studies have proved that 10% body water loss will lead to 30% decline in exercise ability. Don't let this happen to you!
3. Don't rely on supplements to ensure nutrition:
Nutritional supplements can only be used as a supplement to a healthy diet. If we take them as the main source of nutrition intake, on the one hand, it will cost a lot of money, on the other hand, the fitness plan is also prone to mistakes.
4. Fat people are not enemies;
In today's era of "talking about fat discoloration", many people are overly worried about fat intake. In fact, what you should pay attention to is not excessive saturated fat, but healthy fat (omega -3, omega -6, linseed oil, etc. ) every day. Of course, you should calculate the calories contained in fat in your diet plan.
5. Carbohydrate is not the enemy;
If you are on a low-sugar diet, you may not feel well. Carbohydrate is the only energy available to the brain, and muscle exercise also needs enough carbohydrate energy.
6. Carbohydrate is not the chief culprit of obesity;
No matter what the advertisement says, carbohydrates won't make you fat, but excess calories are the root cause of obesity. If you take part in sports and don't overeat, you can eat a lot of carbohydrates without getting fat.
7. protein is very important, but we can't eat too much:
Superstition about protein is another reason for the low-carbohydrate diet. Although protein is very important for muscle repair and growth, excessive intake will interfere with the digestive process and increase the burden on the kidneys, which is an inefficient energy source.
8. Strength exercise is the best way to exercise:
If you only have time to exercise three times a week in 1, then weightlifting is the best choice. As long as the training intensity is appropriate and the load is constantly increased, the purpose of increasing muscle, maintaining a high body metabolic rate, consuming fat and improving aerobic metabolic ability can be achieved (but to a limited extent). Running alone can effectively enhance aerobic metabolism, but it has little effect on muscle improvement.
9. multivitamins to ensure nutrition:
Although nutritional supplements cannot replace a healthy diet, taking 1 multivitamin every day can ensure all kinds of nutrients needed by the body.
10. Give muscles three kinds of exercises.
There are three ways of muscle contraction: shortening muscle length, lengthening muscle fiber and keeping the length unchanged (under load). During exercise, you should let your muscles experience all three kinds of contractions and complete the exercise with slow and controlled movements.
1 1. Use heavy weight exercises, but ensure the quality of movements:
It is not advisable to get out of control because of using too much weight, but we should try to use heavy load to complete the number and times of groups in the plan during training. This usually means that 1 group is exhausted 8- 12 times. If you can't finish it 8 times on the premise of correct movements, then reduce the weight a little, and increase it if you still have spare capacity after doing 12 times.
12. A small amount of deterioration is also effective:
Usually add at least 5- 10 pounds (2.4-4.5 kilograms) to barbells or equipment. The latest research shows that 0.5- 1 lb can also help you overcome the growth platform and make progress unconsciously.
13.3 group is better than 1 group;
Whether doing 1 group exercises can increase muscles is controversial, but practice shows that 1 group is not enough, and doing two effective groups after 1 group warms up has been repeatedly proved to be effective.
14. Pay attention to the signs of overtraining:
I often feel muscle aches and fatigue, training enthusiasm fades, loss of appetite and poor sleep, which are all physical reactions to overtraining. You should be alert to this, reduce the amount of exercise and let your body recover.
15. Aerobic exercise is an excellent investment;
No one should ignore aerobic exercise except the situation mentioned in item 8. It can not only enhance heart and lung function, but also improve blood circulation and capillaries in muscles (beneficial to muscle growth), and make people feel good at the same time.
16. Just do it:
A good beginning is half the battle. If you can convince yourself to go to the gym, you will always do some useful exercise. Canceling a planned exercise is usually the beginning of stopping exercise.
17. Exercise at home is also very effective:
The key to exercise is self-awareness. If you have the desire to improve your physical condition, you can exercise anywhere. Home exercise is very popular nowadays.
18. Exercise partners are very helpful:
Whether you exercise at home or in the gym, your partner can help you a lot. He can provide you with security, make you feel more at ease, and add fun and motivation to your sports.
19. Once you start, stick to it all your life:
It's never too late to start exercising. Once you start, don't give up.
Five ways to lose weight: cycling:
Riding is a good aerobic training method, and if it is properly trained, the fat reduction effect is very good. But what kind of bike you choose depends on your hobby and exercise purpose.
Five ways to exercise by cycling:
Fat reduction cycle method:
Moderate-speed riding generally requires continuous riding for more than 40 minutes, while paying attention to regular breathing, which is very effective for reducing fat.
Strength cycle method:
First, you are required to ride at your 60% limit speed for 5-7 minutes, and then measure your pulse every minute with a heart rate meter to keep it within the training range of cardiopulmonary function, so as to achieve the effect of exercising the cardiovascular system.
Power cycle method:
That is, riding hard according to different situations, such as adjusting the gear size when going uphill (limited to 5-speed or 10-speed adjustable bicycles), this method can improve the muscle strength or endurance quality of both legs.
Intermittent circulation method:
When riding a bike, first ride at a medium speed of 1 ~ 2 minutes, then ride at a speed of 1.5 ~ 2 times for two minutes, then ride at a medium speed, and then return to fast riding. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.
Core muscle strength cycling:
During riding, the hips leave the seat, but they don't stand up straight. At the same time, the core parts (waist and abdomen) exert force to control the balance of the body. This method can be used to train the muscle strength of the core parts.
★★★★★ Precautions
Wear professional sports gloves when exercising, one is anti-slip, and the other is to protect your hands after falling.
No matter what kind of bike you ride, you need to replenish water every 5 ~ 10 minutes if you want to lose weight.
Pay attention to the position of the car seat. When a person stands on the ground, one leg is raised, and the height of the thigh is the same as that of the seat when it is parallel to the ground.
Shopping king tips
As we all know, lemon is a kind of nutritious fruit rich in vitamin C, and most people regard it as beauty food.
In fact, the substance contained in lemon, after reasonable deployment, is still a very effective weight loss substance. Can let you enjoy the delicious lemon at the same time, let you become an outstanding woman with both beauty and figure.
Lemon vinegar: An edible vinegar, which has the effect of losing weight and caring skin. Lemon is durable and easy to store, and it is rich in vitamin C, which can prevent gum swelling and bleeding, reduce the chance of black spots and freckles, and has a certain whitening effect. Lemon peel is also rich in calcium, so in order to achieve the desired effect, it is best to squeeze juice from the peel, which is the most nutritious.
Lemon and vinegar have the same weight-loss effect, so it seems that lemon vinegar can really beautify itself and be a healthy food. Drinking a small cup after a meal can make you energetic, refreshed and more beautiful. But lemon and vinegar are very acidic. Drinking too much on an empty stomach will hurt your stomach, so don't be too careful when trying.
The way to lose weight is as follows:
1, a liter of water with half a lemon juice, put it in the refrigerator, it is easy to feel cool at low temperature.
Drink at least three liters of lemonade every day. You don't need to go on a special diet or ban snacks, but you must always add lemonade.
3, it must be combined with daily 15 minutes of exercise, there is no need to continue. Dispersion time can also help sweat to eliminate harmful substances in the body.