1. What is the best way to lose weight healthily?
The best way to lose weight healthily is to combine diet with exercise, both of which are indispensable. But when eating and exercising, we should also pay attention to excessive dieting and excessive exercise. Although they can lose weight quickly, they may rebound immediately. Therefore, only a reasonable diet and moderate exercise is the best way to lose weight healthily.
2, healthy weight loss should be a reasonable diet.
Scientifically arrange three meals a day
Most people are used to three meals a day, so we should arrange the proportion of three meals reasonably. The energy ratio of three meals is 3:4:3, and breakfast should be rich. You can choose coarse grains+high quality protein food+fruits, vegetables and nuts rich in dietary fiber and vitamins.
Have a full lunch, have more activities during the day and consume a lot of energy. Lunch can be matched according to vegetables and bacteria+high-quality protein food+staple food to minimize the intake of oil.
You can eat six points full for dinner. At night, there is less human activity and the energy demand is relatively reduced. It is better to eat less near bedtime. You can choose the combination of vegetables, bacteria and algae and high-quality protein food, and choose a cooking method with less oil and less salt.
3. Control staple food and limit sweets.
The intake of staple food can be gradually reduced in a decreasing way, and foods with too much starch and extremely sweet foods such as sweet potatoes, potatoes, lotus root starch, jam, honey, candy, candied fruit, malt extract and fruit juice sweets should be eaten as little as possible. The staple food is best matched with coarse grains, such as corn, oats, millet and miscellaneous beans. Non-staple food can be fish, lean meat, eggs, bean products and vegetables and fruits with less sugar content.
4. Strictly limit fat intake.
In terms of diet, we should strictly limit the intake of fat, especially animal fat, use vegetable oil when cooking, and put less. Foods with high fat content, such as cream, butter, peanuts, walnuts, fried and fried, should be fasted during weight loss.
5. Appropriately increase the intake of protein.
On the basis of low calorie intake, the intake ratio of protein can be appropriately increased. Protein is the main component of human tissues, which can protect the protein of tissues and organs in the body from being consumed and start to consume body fat without damaging body muscle tissues. You can eat some meat with high protein and low fat: fish, chicken, beef and so on.
6. Eat more fruits and vegetables
During weight loss, you can eat more vegetables, fruits and seaweed, which can increase vitamins, dietary fiber and minerals, help relieve hunger, increase satiety, maintain normal metabolism, and play a role in reducing blood fat and losing weight. Can increase the amount of vegetables, such as rape, Chinese cabbage, celery and so on. And you can also eat some low-sugar fruits and vegetables between meals, such as apples, cucumbers and tomatoes.
Step 7 change the way you cook
When cooking, you can use boiling, steaming and stewing instead of frying and stewing to avoid eating too much cooking oil.
8. Healthy weight loss and exercise.
Carry out strength training
Through strength training, muscles can grow fuller and stronger. The more muscles, the faster metabolism. Moreover, muscle tissue consumes more body calories than body fat tissue. Such as flat support, belly roll, sit-ups, dumbbells, etc.
9. Insist on aerobic exercise
The best way to enhance metabolism is to combine strength training with aerobic exercise, which has the best effect of reducing fat.
go backward
It is more difficult to walk backward than forward, and it takes more efforts to mobilize the cooperation of all parts of the body to walk, which means that walking backward will consume more calories than walking forward.
swim
Swimming is a relatively intense aerobic exercise. During swimming, excess body fat will be rapidly decomposed and burned to provide energy for swimming, while swimming 1 min can consume 36 calories.
climb the stairs
Climbing stairs belongs to aerobic exercise. In the process of climbing stairs, accelerate the metabolism of the body, promote blood circulation, accelerate the burning of fat, and help to lose weight.
Ride a bike
Cycling consumes a lot of energy, which can effectively help to consume calories and burn excess fat in the body, thus achieving the purpose of losing weight.
10, each exercise time is more than 30 minutes.
Aerobic exercise takes 20 minutes to start burning fat, so if you want to lose weight well, you need to ensure that the aerobic exercise time is not less than 30 minutes each time.
1 1, exercise 3-5 times a week.
Regular exercise 3-5 times a week can strengthen the effect of consuming body calories and burning excess fat, which is a good way to reduce fat and lose weight. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months. Swimming for 4 hours a week can reduce 10 kg in 4 months.