The fastest and most effective three points to lose weight First, correct the attitude of losing weight.
Being fat is not wrong, but making yourself fat is a big mistake. Many people are fat because they don't pay attention to the problem of obesity, and think that obesity is just ugly and there is no harm. But in fact, obesity is the cause of many diseases, fatty liver, diabetes, hypertension, heart disease and other diseases may be caused or aggravated by obesity. Obesity is not only related to simple figure, so if you want to lose weight, you should first pay attention to obesity, and don't simply treat weight loss as? Beautiful? The process, but should be regarded as a process of becoming healthy. In this way, you will have enough perseverance to persist.
Being fat is not wrong, but making yourself fat is a big mistake. Many people are fat because they don't pay attention to the problem of obesity, and think that obesity is just ugly and there is no harm. But in fact, obesity is the cause of many diseases, fatty liver, diabetes, hypertension, heart disease and other diseases may be caused or aggravated by obesity. Obesity is not only related to simple figure, so if you want to lose weight, you should first pay attention to obesity, and don't simply treat weight loss as? Beautiful? The process, but should be regarded as a process of becoming healthy. In this way, you will have enough perseverance to persist.
Second, about? Eat? This principle must be observed.
The reason why people get fat is that the intake of calories greatly exceeds the consumption of calories, so that excess calories are stored in the body to form fat. How to lose weight quickly and healthily? First of all, we must control the intake of calories. Diet is an important barrier to control calorie intake. Then how can I eat to lose weight without rebounding?
1, eat less
You can't eat three meals a day, but you should strictly control the calorie intake of each meal. Don't let your stomach eat too much, just eat seven or eight points full. ? Have a good breakfast, a full lunch and a small dinner? The calorie intake of three meals a day should not exceed 2000 calories, and the calorie intake of three meals in the morning, noon and evening can be distributed according to the ratio of 4: 4: 2.
2. Eat more low-calorie foods.
Low-calorie foods are generally low in calories and rich in dietary fiber. Eating low-calorie food is easy to feel full and not easy to get fat. There are many low-calorie foods, such as apples, lemons, strawberries and other fruits; Spinach, celery, cucumber, tomato and other vegetables; Buckwheat, millet, red beans and other coarse grains? During weight loss, the daily diet should be reasonably matched with low-calorie foods to ensure adequate nutrition and energy.
Chew slowly
Wolf down the food on the table at once, and you may not feel full yet. Because the body usually receives the message of satiety after eating for 20 minutes. To lose weight, you have to chew slowly and extend the time for eating. Besides, it's best not to believe it, okay? In this sentence, hot food contains relatively high calories.
Third, there is no shortcut, you must exercise to lose weight.
How to lose weight quickly and healthily? Exercise is the most effective and healthy way to lose weight. Exercise consumes fat and makes people thin; At the same time, exercise will also enhance people's metabolic ability, making people consume more calories every day and become thinner. To lose 30 pounds in a short time, the best way to exercise is aerobic exercise. Aerobic exercise intensity is not high, and oxygen participates in the metabolic process. With the extension of exercise time, the efficiency of fat consumption will be higher and higher. Anaerobic exercise mainly consumes sugar to provide energy for the body, and the effect of reducing fat is not as good as aerobic exercise. Below, I recommend several aerobic exercises with good fat-reducing effect.
Swimming is the most ideal exercise to lose weight. The resistance of people moving in water is 12 times that of moving in air. In order to overcome strong resistance, the human body will consume more calories, greatly improve the efficiency of fat reduction, and make weight loss get twice the result with half the effort. According to measurement, running in water for 20 minutes is equivalent to running on land for 60 minutes.
Running is a very healthy and simple way to lose weight. By sweating a lot, we can mobilize the body's metabolism and burn fat to achieve the purpose of losing weight. In order to make running lose weight better, you can combine running and jogging within 30 minutes. First, run very relaxed for 5 minutes as a warm-up activity. Then accelerate for 30 seconds, then slow down for 30 seconds, and finally run for 60 seconds.
How to lose weight quickly without rebounding? Freestyle combined with 1 and 12 minutes of exercise to lose weight can consume 836KJ of calories.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly.
2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.
At the speed of feeling a little sweaty, walking 10000 steps a day can consume 836KJ. 1 month, and 1kg can lose weight. Converted into time, it is equivalent to walking for 2 hours every day, and you can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
Stretching exercise, it is best to stick to it for seven seconds at a time. When doing stretching exercises, you should choose the amount of exercise that suits you. In general, a round should last about seven seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, and you must persist.
3, jogging for more than 20 minutes can produce results.
Jogging is a common and easy exercise, and the effect of losing weight is very good, because insisting on aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
4. Dancing in the club 1 hour.
Bala Bala, let all parts of your body move. You can lose weight just by doing this exercise. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.
How to lose weight quickly without rebounding? Dieting to lose weight 1, sweet potato
Many people think that eating sweet potatoes will make people fat and dare not eat them. In fact, on the contrary, sweet potato is a good low-fat and low-calorie food, which can effectively prevent sugar from transforming into fat, help to lose weight, keep fit, prevent sub-health, and relieve constipation and detoxify.
Sweet potato contains a lot of dietary fiber, which cannot be digested and absorbed in the intestine. Can stimulate the intestines, enhance peristalsis, and relieve constipation and detoxify. Wash the sweet potato with a brush and cook it in a steamer. They are rich in fiber and have a great effect on stimulating gastrointestinal peristalsis.
2. Apple
Apple contains a special kind of pectin. Pectin is a soluble fiber, which swells when it meets water. So eating apples and drinking water will make you feel full. At the same time, apples are rich in fiber, which can promote gastrointestinal peristalsis and is very helpful for defecation.
3, oatmeal
Oats are not only rich in fiber, but also can reduce calorie intake, delay the emptying time of gastrointestinal tract, and easily produce satiety. At the same time, they can increase the volume of feces, shorten the retention time of feces in the large intestine, and avoid intestinal absorption of residual toxins. Instant oatmeal can be brewed with hot soybean milk; You can add water and your favorite seasoning to raw oatmeal and cook it into oatmeal.
4. Bamboo shoots
The advantages of bamboo shoots, such as high fiber and low calorie, have attracted the favor of many over-nourished modern people. Cut bamboo shoots into small pieces, cook them in hot water, then pick them up, soak them in ice water, and mix them with soy sauce or sesame oil when eating.
5.guava
Guava, also known as guava, is an excellent diet food. Guava skin is rich in nutrition, so it is recommended not to peel it when eating. If you are worried about pesticide residues, you can put it in warm water for about 10 minutes, and then rinse it with running water.
6.celery
Celery is not only rich in water and fiber, but also contains a chemical that can accelerate the decomposition and disappearance of fat, so celery is a good weight loss product. Wash celery stalks and eat them directly. If it doesn't taste good, dip it in some seasoning.
7.mushrooms
Compared with mushroom umbrella, mushroom stalk contains more diversified fibers, and contains polysaccharide and mineral zinc, which is helpful to anti-tumor and enhance immunity, and is a good food.
8, white radish
Mustard oil in radish can promote gastrointestinal peristalsis and help digestion. A large amount of dietary fiber can moisten intestines and detoxify, and eating more can reduce fat and lose weight.