Losing weight has always been a topic of great concern to people. There are many ways to lose weight in life, and different methods have different effects. Then you will know which ways to lose weight in life are the fastest and most effective. Here, I will give you a detailed introduction to the fastest and most effective way to lose weight, hoping to help you. Let's have a look.

1, the fastest and most effective way to lose weight

1. Supplement calcium for the body every day.

Nutrition experts believe that if the iron in the body is insufficient and the cells in the body can't get enough oxygen, the metabolic level will decline. Sticking to eating iron-rich food every day is the only magic weapon to speed up metabolism. Lean meat, animal liver, nuts and beans are all iron-rich foods.

Add vitamin d and calcium

Studies have shown that calcium deficiency will slow down the speed of metabolism, and women are more prone to calcium deficiency. Studies have shown that women who drink milk or yogurt 3-4 times a day will consume more than 70% fat than women who don't eat dairy products! This is because the calcium in milk interacts with other ingredients, which enhances the metabolic level of the body. In addition, vitamin D plays an important role in metabolism. Salmon, shrimp, tofu and eggs are all rich in vitamin D. ..

3. Vitamin B supplements

As a coenzyme of energy metabolism in the body, vitamin B is indispensable for the metabolism of fat, sugar and protein. Modern people are more likely to lack vitamin B because they eat too carefully and are often in a state of tension and anxiety. Coarse grains, miscellaneous beans, lean meat and internal organs are the best sources of vitamin B, so you might as well eat more.

4. Be sure to have breakfast

Breakfast is the most closely related meal with metabolism and weight loss among three meals a day! If you swallow breakfast or even skip it, your body will be in a state of low metabolism, lack of energy, poor blood circulation and easy to get fat. Why is breakfast so important? When people sleep, their metabolism is in the lowest state, and breakfast is the starter of metabolism. If breakfast is neglected, it is impossible for the body to burn fat before lunch as usual.

5. Drink no less than 6 glasses of water every day.

Metabolism needs the participation of water. If the body is short of water, the speed of metabolism will be reduced, which will affect the decomposition speed of fat. The study found that every time you drink a glass of water, your metabolism will be accelerated by 30%. Even if you don't sweat, drink at least 6 glasses of water every day. If you think white water tastes bad, you can try rose tea, or put some lemon juice in the water to enhance the taste, but you must not use sugary drinks instead.

Edible organic food

Studies have found that some toxic substances contained in food contaminated by pesticides will be stored in fat cells, which will interfere with normal fat metabolism and slow it down. Giving priority to organic food can avoid this risk.

7. Spicy food promotes metabolism

You may already know that spicy food can speed up the body's metabolism! This is because spicy food contains capsaicin, which is a compound that can promote the high-speed operation of human metabolism. Eating a spoonful of red pepper or green pepper can temporarily improve the metabolic level of 23%. If your stomach is healthy, you can add some spicy food. Ginger soup has a similar effect.

8. Replace refined flour with whole grain food.

Flour and rice such as rice and white flour will slow down your metabolism, stimulate excessive insulin secretion and accelerate the synthesis of fat. Whole grain food contains more dietary fiber, which can accelerate metabolism by 30%. And pasta is best eaten with high-protein food. This combination can make your blood sugar rise slowly, so you can avoid storing fat quickly.

9. Eat high-protein food 3~4 times a week.

Want to burn fat efficiently? Then you must have healthy muscles. protein is an important nutrient for building muscles. You have no better choice but to eat lean meat, fish and shrimp, nuts, milk and other foods rich in protein. Studies have shown that high-protein foods can increase the postprandial metabolic rate by 35%. Because protein consumes twice as many calories as fat and carbohydrates. In addition, people who often eat fish and shrimp have low levels of a hormone related to slow metabolism and obesity.

10. Turn three meals a day into five meals a day.

When eating, the body's metabolism will become faster. If we eat something from time to time, the body will adapt to this rhythm and the metabolic system will always be working. So eating less and eating more is a good way to speed up our metabolism. You can divide the food in a day into five parts, eat three meals a day normally, especially lunch and dinner until you are seven or eight minutes full, drink in the morning 10 respectively, and add meals at 3 pm, such as eating a handful of nuts, a cup of yogurt or a salad.

1 1. Supplementing low calorie and high protein is an important way to improve metabolism.

Maintaining high-quality protein content in muscles and organs is very important for maintaining life, and the same protein can satisfy our hunger. There is evidence that moderately increasing the proportion of protein in diet and controlling calorie intake will improve the body structure, promote the reduction of fat and improve the weight maintenance after losing weight. Of course, if you choose low-calorie and high-protein supplements, you can get enough protein without consuming too many calories, which can effectively enhance your immunity and help you keep fit.

12. Remember to move.

Remember, the only magic weapon to speed up metabolism in exercise is to do some strength training, such as squat and dumbbell training, which can increase your muscle proportion. You know, people with high muscle ratio have high basal metabolic rate and consume more calories every day than others.

2, the misunderstanding of breakfast weight loss

Misunderstanding 1 of breakfast: drink juice. You may think that drinking a glass of juice for breakfast is healthy and beneficial to start your day. But there are also requirements for juice. First of all, you must never drink the juice sold in the store. They are rich in sugar, and if you drink it, your weight loss plan will be completely ineffective. You should drink freshly squeezed fruit juice, which is rich in natural nutrients, such as various vitamins and minerals. The fiber contained in the fruit can help you feel full and overcome the pain of hunger until lunch.

Breakfast Myth 2: Cake is the staple food. Is it attractive to walk down the street and look at the cakes in the bakery? Many dieters think that a day's weight loss requires a certain amount of energy, so if they want to have a better breakfast, they can't help but buy a doughnut, a cupcake and the like for breakfast. This is not right! These foods, which contain a lot of sugar and cream, are equivalent to 1000 calories. After eating them, they will tempt you to have an appetite, continue to eat snacks and break your weight loss plan one by one.

Misunderstanding 3 of breakfast: don't drink coffee. Most dieters will think that coffee is a good friend of obesity. In fact, drinking a small cup of coffee for breakfast can help our body burn fat. Of course, try to have less sugar and less milk. After drinking weight loss coffee for 30-40 minutes, the concentration of fatty acids in blood will increase, and fatty acids will be converted into heat energy, which can effectively burn fat. In addition, it is easy to feel a little thirsty after drinking coffee, because decomposing fat is consuming water and prompting us to drink more water.

Misunderstanding 4 of breakfast: Don't eat breakfast. Rushing to work, breakfast becomes a dispensable thing. This is all wet! A balanced breakfast plays a very important role for everyone. Dieters hope to have the strength and perseverance to carry out their weight loss plan. Breakfast is an essential part of a day's diet. Get up early every day, make your own breakfast, mix with all kinds of bread, vegetables and juice, and enjoy losing weight.

Misunderstanding 5 of breakfast: all kinds of sauces. People who want to lose weight will choose whole wheat bread for breakfast, but whole wheat bread is dry and tasteless. Many people will choose to apply some salad dressing, jam or peanut butter to improve the taste, and it tastes good. This is wrong, so your diet will have no effect, because these sauces contain high sugar and heavy oil, and eating them will only increase the body fat content, but will not have the effect of slimming.

Breakfast Myth 6: Have brunch together. Eat breakfast very late, and your body can't get supplementary elements. By ten o'clock, I will advance my lunch and eat it as breakfast and lunch together. My body will absorb a lot of nutrients in food to meet the needs of the body, and it is easy to get fat. After that, because you had lunch in advance, by four o'clock in the afternoon, the calories in your body are almost consumed, and you are hungry again, which will induce your appetite.