If the muscle content is too high to lose weight, we must first control the total energy intake. The energy required for daily intake is within 120 kcal, which can be reduced by about 0.5 to 1 kg per month. It is recommended not to reach 120 to 250 kcal per day. Too much negative energy will make you unable to control yourself and make your mouth fatter and fatter, so everyone must control it.

2. Control carbohydrate intake

If the muscle content is too high, it is necessary to control the intake of carbohydrates. We should stick to some diets containing more dietary fiber, such as vegetables. It is not recommended to eat some foods that are absorbed quickly and do not contain other nutrients, monosaccharides or polysaccharides, such as glucose, sucrose and sugar. In fact, these foods are not conducive to weight loss. We need to pay more attention in our daily life and supplement more vegetables, which can effectively lose weight.

3. Increase the amount of exercise appropriately.

People with high muscle content want to lose weight and also need to cooperate with exercise. Increasing exercise can increase energy consumption. They can do some exercises that will not affect their physical fitness, such as walking fast or climbing stairs. In fact, these exercises can promote metabolism, and the time for exercise is limited. It is suggested that they can do exercise for half an hour after each meal, rest for an hour after each meal, and then move forward at a speed of 70 steps per minute, so as to avoid fat accumulation.

4. Soybean diet

Losing weight with soybeans is actually a relatively simple way to lose weight. In fact, soybean has a certain fat-reducing effect. Directly grinding soybeans into powder and mixing them into milk can obviously improve after taking them for a period of time at breakfast, and can also strengthen personal nutrition. In fact, this method is relatively simple, so it has been welcomed by most friends and can be tried many times in daily life.

Extended data

Citrus diet

Citrus is rich in ingredients that help you purify your body and make your whole body slim, as well as dietary fiber such as pectin, vitamins, calcium, copper, phosphorus, potassium and iron. These nutrients are particularly rich, which can fully regulate your endocrine, promote the functions of digestive system, nervous system, heart and blood vessels, and greatly enhance your metabolism.

Among them, pectin can inhibit the absorption of sugar, synephrine decomposes body fat and helps fat burn. After the fructose in citrus enters the body, it will be quickly converted into an energy source, which will be consumed in time without worrying about accumulation. At the same time, it has anti-aging effect. A week-long citrus diet menu

1, 1- Day 2

3 oranges, 100g rye bread, 100g hard cheese, 1 boiled egg.

Step 2: Day 3

2 oranges, low-fat milk 100ml, boiled chicken 10g.

Step 3: Day 4

3 oranges, fish 100g, boiled potatoes 50g, tomatoes 1.

4. Day 5- 6

3 oranges, 100g rye bread, 100g rice, 2 boiled eggs.

Matters needing attention in eating citrus to lose weight

1, diet needs moderate control.

In the week-long citrus weight-loss plan, you can drink green tea except boiled water, but you can't touch all drinks containing sugar or carbonated water. In addition, try not to add salt, spices and sugar to your meals.

2. The implementation time should not be too long.

Eating citrus for a week to lose weight requires moderate diet, which is a bit like semi-fasting to lose weight. The same can't be done all the time. The cycle is one week, and the first six days are carried out according to the above menu, and then 1 day is resumed. In addition, after this period of time, you need to do it again at least 3-4 months to avoid excessive abuse of this kind of weight loss method and harm to your body.

3. eat with white tendons.

Pectin in citrus can inhibit the absorption of sugar. Pectin is stored in white gluten, and vitamin P in white gluten helps you strengthen blood vessels and improve immunity. Don't worry about resistance decline during weight loss. Therefore, when eating citrus, you don't need to peel it too clean. Use the slimming ingredients in white gluten.

You can't eat too much no matter how thin you are.

Citrus, which is beneficial to weight loss, beauty and health, feels sweeter and more watery in winter, because the concentration of sugar is higher in this rich season, so it is delicious. That's why we can't eat too much. Just eat 2-3 meals a day according to the above menu. If it is unplanned time, with the general diet, eating 1-2 meals a day is enough!

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