Want to lose weight, we must grasp three aspects-
Diet control,
Physical exercise,
Improve the speed of metabolism.
If you want to lose weight, you must work hard in these three aspects and make your own weight loss plan to ensure the best weight loss effect.
The fastest way to lose weight
1, increase physical exercise
Increase physical exercise, improve basal metabolic rate, exercise can wake up the body, thus helping to promote the circulation of the internal environment. On the contrary, if the amount of exercise is low or basically no exercise, it will naturally lead to the accumulation of fat, thus making the body's basal metabolic rate low. Therefore, it is necessary to increase the body's muscle mass and accelerate metabolism through exercise. You don't need much exercise. Exercise for 30 minutes three times a week, and you can easily lose weight.
The fastest way to lose weight
2. Eat breakfast on time
When the body is hungry or tired, the metabolism will automatically slow down. And when we start eating, we will return to a faster metabolic rate. Therefore, if you skip breakfast, your body will have to wait until after lunch to start burning calories, which actually slows down the effect of losing weight. If you want to lose weight, you must eat breakfast to speed up metabolism, thus speeding up the burning of calories.
The fastest way to lose weight
3, don't be lazy to sleep, to ensure adequate sleep.
During sleep, people's metabolic rate will drop 10%- 15%, so staying in bed often or sleeping late can easily lead to obesity. However, the body also needs sleep to restore energy, especially to give the digestive organs a full rest. And the organs of the body will detoxify at night 1 1 until 5 am. If you don't sleep during this time, it will have a great impact on your health and weight loss. Therefore, Bian Xiao suggested that everyone must ensure that they sleep during this period, and it is best to ensure that they have 8 hours of sleep every day.
The fastest way to lose weight
4. Ensure that 10%-20% of daily calories come from protein.
Why should we ensure that 10%-20% of the daily heat comes from protein? Because protein can improve the metabolic rate, let's increase the burning rate of 150 to 200 calories. Protein is mainly composed of amino acids. Compared with amino acids, fats and carbohydrates are difficult to be completely digested and decomposed in the body. The organs of the body need to consume more energy to digest, but they can't be completely absorbed, so it is easy to cause fat accumulation.
The fastest way to lose weight
5. Use capsaicin in moderation
If the thyroid function of the body is low, the metabolic rate will be 50% lower than the normal level. On the contrary, hyperthyroidism will accelerate digestion, and it is not easy to gain weight if you eat too much. Capsaicin mixed with pepper can temporarily stimulate the body and make the body release more hormones, such as adrenaline, thus accelerating metabolism and improving the ability to burn calories. Usually people who love Chili have a low appetite, because eating spicy food will make people feel full.
The fastest way to lose weight
Step 6 eat enough food
People who go on a diet to lose weight will leave their bodies in a state of hunger, and the body will automatically adjust its balance, and the basal metabolic rate used to maintain breathing and heartbeat will decrease, thus affecting the normal operation of body functions. At this time, the body will become malnourished and the metabolic rate will be reduced by 20%-30%. Therefore, people who want to maintain two apples a day will feel groggy and exhausted all day, which is not conducive to losing weight.
The fastest way to lose weight
7. Practice aerobic exercise
Many people like aerobics, especially in Duoyan Zheng, which is very popular in recent years. Seeing that women in their fifties can lose weight successfully, everyone is naturally willing to choose this way to lose weight. The most important thing is that the amount of exercise in this kind of aerobics is not very large. It mainly uses some simple movements to exercise muscles, and it will make you sweat for half an hour. Therefore, it is absolutely feasible to adopt this method of losing weight with the fastest effect!
The fastest way to lose weight
8. Ride a bike
Many gyms have spinning bikes, which are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. However, Bian Xiao disapproves of giving up healthy habits while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good). So be sure to choose the right venue, so that the weight loss effect is the best.
The above small series introduces eight ways to lose weight with the fastest effect.
If one of them suits you, just start as required!