What way should a woman who has given birth to a child choose to lose weight healthily? First, diet.
1, three meals rule, balanced diet.
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 things well. Keeping three meals a day is very helpful for losing weight and developing good eating habits. At the same time, you can keep healthy.
2. Increase calcium intake.
Sufficient calcium combines with cholesterol and fatty acids in food in human intestine, which has the auxiliary function of inhibiting fat formation and promoting fat burning. At the same time, it can supplement the calcium needed by human body. What are calcium-rich foods such as bean products and milk?
3, chew slowly, eat 7 points full every meal.
Chewing slowly can make the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. At the same time, it can play an auxiliary role in health preservation.
4. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods are high in calories and fat, but they have little nutrition. Eating too much will not only increase calories and fat, but also damage your health. It is suggested to choose foods with low calorie, high fiber and strong satiety, which can not only reduce the intake of calories and oil, but also avoid excessive intake. At the same time, it can play an auxiliary role in health preservation.
5. Change the cooking style.
Choosing low-calorie food, if the cooking method does not change, will also lead to excessive intake of calories and oil. It is suggested to reduce the cooking methods such as frying, stewing, roasting, frying and thick, and choose cooking methods such as steaming, frying, boiling and boiling. This can not only reduce food intake, but also avoid excessive intake.
Second, exercise assistance.
In addition to diet, exercise assistance is also the core of weight loss. Exercise can improve metabolism, promote fat burning, and play an auxiliary role in exercise. It is suggested that combining aerobic exercise and strength training in the process of losing weight can not only increase muscle and burn fat, but also play an auxiliary role in shaping.
1, aerobic exercise.
Aerobic exercise is recommended, such as jogging, brisk walking, cycling, skipping rope, walking, hula hoop, etc. It is suggested that the exercise time should be more than 30 minutes each time, and the exercise frequency should be kept 4~5 times a week.
2. Strength training.
It is recommended to choose strength training, such as abdomen, push-ups, sit-ups, squats, squats, jumps, etc. The exercise time is 40-60 minutes each time, and the exercise frequency can be maintained 3-4 times a week.