Weight loss should be carried out under the condition of ensuring good health, and it is absolutely not advisable to improve physical condition simply by dieting. If you want to achieve a good weight loss effect, you must persist, have perseverance and perseverance. But in order to avoid the rebound after losing weight successfully, I suggest that several weight loss plans be implemented together. Here are my suggestions:

First, food choice.

1 Eating more foods with high dietary fiber can slow down the release of energy in food, thus reducing the accumulation of fat in the body. The daily intake of fiber should be 20-25g. Fruits, vegetables and grains are high, but meat is almost absent.

2 eat more soy products. Soy food is also a good low-fat food. Rich in vitamins and protein. Pay attention to eating appropriate soy products every day, such as tofu, soybean milk, soybean milk and so on.

Eating more protein and less fat and protein can improve your metabolic rate, because your body needs to consume energy when digesting protein. 100g For every 25g ingested by protein, the actual intake is 75g. Otherwise, you can only consume10g of fat per100g, and 90g will remain in your body.

Eat more foods rich in vitamins. Vitamins are called life-sustaining nutrients, which shows the role of vitamins. Some vitamins are essential participants in body fat metabolism, which can play the following roles in the process of losing weight: a. Help control weight by promoting oxidation and systemic metabolism; B, directly regulate and enhance metabolism, comprehensively improve the development level of bones and muscles, promote fat metabolism, and directly have the function of losing weight.

Remember not to go on a diet, but you can stabilize your appetite with three meals a day. If you feel hungry, you can supplement it by eating other foods besides three meals. Eating less meat may be of great help to your weight loss. 53% meat lovers are overweight. Protein contained in meat can be obtained from other sources: fresh milk, dried fruit, whole wheat pasta and so on.

If you can't give up meat completely, you can just eat vegetarian food for dinner. This will also promote your weight loss effect.

Second, healthy exercise.

Among all the methods to lose weight, aerobic exercise is the most recommended one. Because exercise can not only promote metabolism, but also enhance physical fitness, improve cardiovascular system and develop good hygiene habits.

What kind of exercise do you choose?

● Appropriate exercise intensity

The intensity of exercise must suit you. Choose moderate and low intensity exercise, and don't choose some high intensity strenuous exercise. Exercise is too intense, in fact, most of it consumes sugar and water, which is easy to produce hunger and thirst, increase food intake and fail to lose weight. Therefore, we should choose some exercises with a heart rate less than 150 beats/s, and the greater the amount of exercise, the more obvious the effect.

● Exercise time

Exercise time is about 30 minutes, and the longest time should not exceed 60 minutes. Exercise should not be carried out immediately after meals, nor should it be carried out on an empty stomach, which is not conducive to health and is not worth the loss.

② Recommend some exercises.

● Running

Running is the simplest exercise and everyone can do it. It is best to exercise outdoors because there is plenty of oxygen outside. Warm-up exercises should be done before running, and sports shoes and sportswear should be put on for about 30 minutes. It's best to find someone together, so it won't be too monotonous and can last for a long time.

● Skipping rope

Skipping rope is also a simple sport that everyone can play. All you need is a skipping rope and a clearing to start. You can lose weight in a short time, exercise is monotonous, and persistence is very important! Don't wear shoes with hard soles, and don't exercise on hard ground, which is easy to cause injuries.

● Climb the stairs every day.

Maybe you don't have time to exercise, but you can make full use of some daily behaviors to lose weight, such as climbing stairs. When you can usually take the stairs, try to use the elevator as little as possible. When exercising, you can stand on tiptoe and take more stairs, which helps to strengthen the calf muscles. This is also a good way for many white-collar workers to lose weight.

● Swimming

Swimming is a whole-body exercise, which can improve heart and lung function and consume a lot of calories. Water has a good cosmetic effect on the skin, but it is a bit difficult to learn. In addition, it is best to swim in a safer place, such as the river, and it is best to be accompanied.

● Riding a bike

Cycling at ordinary times is not only beneficial to environmental protection, but also can exercise. Cycling is good for leg exercise, and it is easy to learn and interesting, especially suitable for young people.

Of course, there are many sports, such as mountain climbing, cycling, yoga, dancing, billiards and so on. You can choose according to your own interests and conditions, and cultivate your hobbies and good living habits while losing weight. The problem of obesity will naturally be solved.

If you have the confidence and perseverance to exercise every day and choose a diet every day, then your problems will no longer bother you.

Have a nice day. "