In order to achieve the goal of fast weight loss, we must first meet two conditions, the first is a large base, and the second is to carry out it on the basis of a balanced diet. Only by meeting these two conditions can we achieve the effect of healthy and rapid weight loss.
How to lose weight quickly without dieting or exercising? 1, three meals rule, balanced nutrition.
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.
2. Reduce 500 calories a day.
Reducing 500 calories a day can reduce 15000 calories a month. By reducing the intake of sugary food, that is, staple food and fruit, and reducing the intake of staple food by a quarter per meal, the fruit can be kept at 200 grams per day. It takes 7000 calories to burn one kilogram of fat, so if you reduce 500 calories every day, you can reduce about 4 kilograms of pure fat in a month.
3. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Rich in protein food, such as fish and shrimp, chicken breast, eggs and other foods.
4. Reduce the intake of high-calorie and high-fat foods.
Foods high in calories and fat have little nutrition except increasing calories and fat. Eating too much is easy to increase the chance of obesity. It is recommended to give priority to foods with low calorie, high fiber and strong satiety. These foods are low in calories and full, which can reduce intake and lose weight.
5, add enough calcium.
Adequate calcium can combine with fatty acids and cholesterol in food in human intestine, which can inhibit fat formation, promote fat burning and supplement calcium needed by human body. Foods rich in calcium, such as bean products, milk and other foods.
6. Keep enough water every day.
Drinking water can improve metabolism, promote fat burning, and supplement the water needed by the human body. Because burning fat requires water. Therefore, it is suggested to supplement 1500~ 1700 ml warm water every day, which is more conducive to losing weight and maintaining good health.
7. Increase consumption.
Many people have little time to exercise because of work, so they can promote consumption in other ways. For example, foot bath or tiptoe bath can stimulate microcirculation and blood circulation, improve heart function, promote metabolism and promote fat burning. Therefore, keeping the habit of soaking feet every day is also very helpful for weight loss and health preservation.
8. Keep enough sleep.
Adequate sleep can promote metabolism and promote fat burning, because after deep sleep at night, the body will secrete leptin, which can promote metabolism, suppress appetite and promote fat burning. It is recommended to keep 7~8 hours of sleep every day, which is more conducive to losing weight and keeping healthy.