The principle of "eating" 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. So how can I eat to lose weight?

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. "Eat well at breakfast, eat enough at lunch and eat less at dinner", and the calorie intake of three meals a day should not exceed 2000 calories. The calorie intake of breakfast, lunch and dinner 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. In addition, it is best not to believe the phrase "eat while it is hot" because hot food has relatively high calories.

There is no shortcut to lose weight, you must exercise.

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, Bian Xiao recommended several aerobic exercises with good fat-reducing effect.

1. Swimming to lose weight

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.

Run to lose weight

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.

Ride a bike to lose weight

Cycling is a simple and effective exercise to lose weight, especially cycling in the gym. After riding a spinning bike for 30 minutes, the body began to consume fat to provide energy for the body. After a class (about 45 minutes), it will probably consume 500 calories. In addition, regular spinning exercise can improve people's ability to absorb and utilize oxygen and accelerate human metabolism. The metabolic improvement brought by spinning will accelerate the decomposition of fat, so as to achieve the purpose of losing weight.

Skipping rope to lose weight

Skipping rope is a simple exercise with a large amount of exercise and obvious weight loss effect. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope requires exercise including calf muscles, quadriceps femoris, thigh muscles, shoulders, back and arms ... which can make people participate in sports and make people thin. As an aerobic exercise, skipping rope can not only lose weight, but also enhance the functions of cardiovascular system, respiratory system and nervous system.