If you insist, I'll give you a few tricks:
Healthy weight loss:
1, calculate the calories and sugar of food strictly according to the calorimeter every day ~ The daily intake should not be higher than 1800 calories ~
2, aerobic exercise for one hour every day ~ drink water and eat two hours after exercise ~
3. Sleep no more than 8 hours a day.
4, get up early with a glass of water, you can't eat or drink water for 5 hours before going to bed.
The following is a detailed weight loss strategy.
Partial power
1, know when to reduce. The truth is, if you don't change, you will never magically lose weight, especially when you don't go on a diet. Therefore, knowing when to lose weight and putting it into action can ensure success.
Losing weight without dieting really requires you to do more, such as exercise and good living habits. If you find it difficult to insist on exercise and self-discipline, you should weigh your own situation and consider it later.
If you are not ready, ask yourself how to make up your mind to lose weight. What held you back in the past? What excuses have you made for yourself? What difficulties may you face? What can be your motivation to lose weight?
2. Set realistic goals. Instead of worrying about big numbers, it is better to break down the goals and reach a certain feasible amount every week. However, psychological preparation should be that the effect is definitely not as obvious as dieting at first, but you must stick to it.
See if your exercise plan is reasonable. How many calories do you plan to consume a day? What about rest days? Do you need a day off? If you eat 400 calories a day (a 73kg person can eat 365 calories with low-intensity aerobic exercise), then you can eat 2800 calories a week. One kilogram is about 3500 calories.
3. Face yourself. People with different weights consume different calories when doing exercise. Generally speaking, the fatter people consume more. So the number on the treadmill is not necessarily the number of calories you actually burn.
For a 72kg person, maintaining an hour running speed of 8km/h can consume about 606 calories. But for a person of 109kg, it is 905 calories! Walking at a speed of 3km/h, the former is 204 and the latter is 305. If you make a weight loss plan, you should pay attention to the difference between these figures!
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4. Give a beautiful reward. Determined and motivated, losing weight is just around the corner! However, don't forget to reward yourself for continuity.
Just like setting goals, you also set rewards for yourself regularly. Standards can be set by yourself, such as 10000 calories, or continuous exercise for ten days. There are no restrictions on rewards, such as brushing the night, taking a long vacation and sleeping for an afternoon.
Part II Action
1, be active. First of all, talk about living habits. The first step to lose weight without dieting is to "sit less and exercise more".
Climb the stairs, walk the dog, and find a small opportunity to burn calories. You can also invite friends to dance, hike or go for a walk in the park. Cycling is a good activity if conditions permit. Losing weight is also environmentally friendly.
2. Aerobic exercise. Aerobic exercise is the most effective way to burn fat.
Intermittent repetitive exercise burns more fat in a shorter time, that is, the combination of high-intensity exercise and low-intensity exercise. Start with a 30-second sprint and then walk slowly 1 min, commonly known as "high-intensity interval training". You can also do it in the gym, such as the combination of dumbbells and aerobic exercise. In addition, exercise can promote metabolism and continue to consume calories after burning fat.
3. Weight lifting exercises. Aerobic exercise is a trump card, but to have a better effect, it is necessary to increase the intensity in a timely manner.
Gravity exercise is very effective, because the more muscles, the faster the metabolism. Fat storage consumes much less energy than active muscles. Gravity exercise can increase the metabolism of 15%, which is very meaningful for weight loss and long-term body shaping.
4. Practice in cycles. If all the movements are in place, then circular exercise is most helpful to lose weight, because it can strengthen muscle shaping and give full play to the exercise effect. What are you waiting for? Practice repeatedly!
Cycling exercise is not only helpful to the body, but also helpful to the spiritual level. According to a survey conducted by the National Institutes of Health, circular training helps to relieve people's depression, hostility and anxiety.
5. Eat more healthy food. Don't go on a diet, eat healthy food and develop good eating habits. Eat less processed food and more grains, fruits and vegetables.
Remember to eat breakfast. Studies show that people who eat breakfast usually weigh less than those who don't. Of course, you don't have to eat high-calorie foods such as doughnuts for breakfast.
Studies also show that eating more food helps to lose weight. Your hunger will decrease, so you naturally want to eat less. So eat less and eat more meals every 2 to 3 hours.
6. Drink plenty of water. You may not believe it, but drinking more water does help you lose weight. Drinking water can reduce appetite and avoid the risk of drinking high-sugar drinks.
Actually, drinking water can speed up your metabolism! Studies have shown that the metabolic rate of testers has increased by 30%. This means that drinking water can lose weight.
skill
Try not to eat desserts and processed foods, which will not only bring you immediate benefits, but also bring you high fat and energy.
Eating regularly, research shows that eating snacks healthily can alleviate hunger. It's better to eat less and eat more.
Dieting will only make you feel hungrier. The body doesn't know when you will eat your next meal, so it slows down the rate of calorie consumption, so dieting is still storing fat.