Fast weight loss+shaping-eating habits
The principle of losing weight is simple, that is, eat less and exercise more. In a period of time, reducing the amount of food or increasing the amount of exercise will consume more calories stored in the body than the calories consumed in the body, thus reducing the calories stored in the body and leading to weight loss. In other words, if you consume less calories in a period of time than you do in the same period of time, you will lose weight.
Shaping should be carried out with a targeted shaping plan, revised and corrected, so that your body shape can reach the ideal standard. The big level is to shape your body shape, and the small level is to exercise your muscles and get smooth and powerful body lines.
To put it bluntly, losing weight and shaping at the same time means trying to get rid of the never-used fat accumulated in your body, and the most basic muscles are exercised and shaped. Reducing fat, losing weight, gaining muscle and shaping are one thing, but it is very simple to lose weight and practice all kinds of lines at the same time. In fact, your eating habits need to be changed a lot.
Eat more: high quality protein.
Getting enough protein is a necessary factor to form a good figure. It is best not to leave out high-protein foods such as meat, fish, eggs, soybeans, tofu and dairy products at every meal.
Yes, I'm the first to tell you that shaping and losing weight is not a cruel diet with three meals of boiled protein. All kinds of meat, eggs, beans and their products can provide a good protein, which is far more delicious than eating Haisai snacks.
Just be appropriate: carbohydrates
Excessive carbohydrate intake will become a major problem in weight management, but excessive restriction of carbohydrate intake will easily accumulate mental stress. In addition, even when losing weight, carbohydrates are very important nutrients for people who exercise for muscle mass maintenance or muscle growth.
If you are a severely obese person with a large base, you really need to reduce the intake of four bowls of rice per meal to a reasonable level, but if you don't eat five grains during weight loss, you will become a "sick fat man"! Therefore, it is also necessary to properly ingest carbohydrates and provide short-term energy.
Inevitable: essential fat
Compared with fast food and snacks with high calorie and high fat, eating more fruits and vegetables with low calorie and high fiber has better weight loss effect. Therefore, we should be careful about fat intake, especially adjusting the intake of fat that is harmful to health.
Actually, stir-frying is similar to fried chicken nuggets. They are high in fat and low in nutrition. There is nothing to recommend it except the crispy taste. It is better to taste all kinds of delicious foods brought by high-quality healthy fats such as olive oil and avocado.
Don't be afraid to eat too much: vegetables and fruits.
If the situation is urgent and you have to eat a light diet to lose weight, you must eat enough vegetables and fruits, and take a balanced diet before and after short-term fasting as a supplement.
Vegetables and fruits are rich in dietary fiber, but dietary fiber itself is rich in satiety. After you chew a small amount of fruits and vegetables slowly, you will feel more full psychologically than the staple food you eat, so it is ideal to eat the dietary fiber in fruits and vegetables completely. In addition, as long as it is within the tolerance range of the stomach, eating more cellulose is also good for your digestive system.
You can do more: drink water.
There are two keys to drinking water: regular and full. Whether or not to lose weight, women should always drink water for health. It is important to drink enough water, especially during weight loss. When you are hungry, drinking a few glasses of water can eliminate the temporary feeling of fasting, easily reduce the feeling of hunger, and inhibit redundant eating behavior.
Even if you are not dieting to lose weight, you need to drink more water. The thirst for water will make your body unconsciously "store" water, and edema, whether fat or thin, is not a good thing-this shows that your metabolism is out of order.
No, no: carbonated drinks
Most carbonated drinks sold in the market contain a lot of sugar and high calories. Once the intake exceeds the body's adaptability, it is easy to gain weight. If you really want to drink, you can choose carbonated drinks, soda water and homemade soda water without calories. I really don't want to drink water. It's better to make all kinds of unsweetened tea into different patterns, which will satisfy your appetite without bringing extra heat burden to your body.
A wise choice: juice
If you want to drink juice, mix vegetables and fruits directly to make juice, or use other foods rich in dietary fiber to make juice. There are also many well-matched daily fruit and vegetable juices on the market, but the price is a bit expensive. You might as well find a recipe for yourself and adjust it according to your personal taste. Self-made diet meals are a great pleasure on the road to losing weight.
Many dieters are looking forward to a "quick-acting, not tired" method to lose weight, but it has to be said that besides healthy eating and occasional laziness, exercise is the only truth of healthy weight loss.
Lose weight quickly+shape-the rule of exercise
1. Exercise is short and full.
If you want to shape quickly, you might as well pursue short-term strenuous exercise. You usually rely on muscle movement to maintain muscle or muscle formation. You can do cycle training or interval training when you have no time. Cyclic training is a kind of training that repeats many different kinds of muscle movements several times. In addition, in the middle of high-intensity aerobic exercise, reducing exercise intensity or taking a short rest is called interval training.
Compared with other weight-loss exercise methods, short-term strenuous exercise can reduce fat faster and maintain muscle mass in a short time. It is rare to lose weight and exercise at the same time for burning fat, and it can also increase the secretion of more related hormones that can optimize muscle effect. Don't forget to keep a normal diet and fully absorb protein, which is of great significance to the formation and recovery of muscles. The two complement each other.
2. Balance muscle exercise to save your body.
Not only proper diet therapy, but also regular muscle exercise can carve existing muscles. Women's bodies actually need more muscle mass, and their bodies will look better when muscles are relaxed. Don't worry about forming huge muscle blocks. Exercise and full stretching under the guidance of a professional coach can completely eliminate your worries.
Women's lower body muscles are bigger than the upper body, and more than half of the body muscles are in the lower body, so the exercise should not only focus on the chest, arms and abdominal muscles, but also the muscles of the lower body should exercise together. You know, not only do you burn calories during exercise, but after full exercise, you will burn more calories than usual during the recovery of your body and muscles, so don't forget to exercise your lower body.
3. Muscle exercise should be carried out efficiently.
Many people think that muscle exercise is only suitable for young and healthy people, but in fact, muscle exercise has nothing to do with age, as long as it is within your own health and physical strength. Of course, there must be enough intensity to achieve the effect, so the best exercise plan is to plan a fixed time to concentrate on exercise every week, supplemented by daily light exercise.
It's never too late to start exercising, and the time is better than the best, so if you want to lose weight quickly, you might as well seize any time to exercise. Even sitting on the sofa, you can stretch your legs and exercise. The key is to persist.