Methods 1: Exercise to lose weight.
1, make time for exercise. At first, you may gain weight, but exercise is an indispensable part of a long-term and lasting weight loss plan. If you really want to lose weight and keep in shape, no matter how busy you are, make time to exercise every day. Even small things like walking more and driving less will affect the effect of losing weight quickly. Before starting exercise, measure the waist circumference, hip circumference and chest circumference with a tape measure. If you gain weight, your body circumference becomes smaller, which means that your body fat is reduced and your muscles are increased.
Exercise while doing housework. Go up and down the stairs as much as possible, walk the dog three times a day, dust hard and sweep the floor.
Increase the daily walking. Climb more stairs and take less elevators; Try to park your car farther away from the store.
You can engage in hobbies that require a little exercise, and you don't have to do exercise. Gardening, carpentry, repairing cars or playing with animals are all good ways to burn calories.
2. Try cycle training. If you want to lose weight as soon as possible for an activity and don't care if you can keep it in the future, you can try intensive exercise. Many women's magazines, health magazines and personal trainers offer similar intensive exercises to help you lose as much weight as possible in just a few days and make your figure look thinner.
When starting a new exercise plan, be realistic about the types of exercise you can do. If you want to lose weight and keep in shape, intensive training is not enough. The best way to form exercise habit is to choose the exercise you really do and like. If you hate running, don't take running as your main sport. Choose your favorite activities, and you will be more motivated to do sports every day. Try different sports, such as swimming, cycling or zumba, and find out what you really like. Sports like volleyball, tennis and even frisbee can help you burn calories and have fun. Turn sports into an interesting social activity that you like every day.
4. Do aerobic exercise. Aerobic exercise and resistance training are very important for overall health. The former can also help you lose weight quickly. Although weightlifting and resistance training have no direct effect on weight loss, they can promote metabolism and make the body use energy more effectively. Muscle cells are more active in metabolism than fat cells. This means that even when resting and sleeping, they consume more calories than fat cells.
In order to achieve the best results, it is best to include both moderate-intensity and high-intensity aerobic exercise in the exercise plan.
5. Keep the exercise program interesting. Diversification of exercise is the key to promoting health and maintaining motivation. Repeating the same exercise every day will make you more vulnerable to injury. You will also get bored quickly, and it is difficult to have the motivation to keep exercising. When you go to the gym, try different equipment, take a fitness class and incorporate some resistance training. Carry out low-impact aerobic exercise. Moderate intensity aerobic exercise can not only burn calories, but also keep the heart healthy, including brisk walking, cycling, aerobic equipment or swimming.
Carry out weightlifting training. Weightlifting and resistance training help men and women to exercise muscles, improve metabolism, burn calories continuously, and then keep slim. The exercise plan includes both aerobic exercise and weightlifting training, which can obviously increase calorie consumption.
6. Choose sports that require total effort. In this way, each group of muscles can be exercised, and each exercise has more muscles to burn calories. For example, you can do multiple sports at the same time. For example, when running or riding an exercise bike, do some resistance training with your hands, such as holding a small dumbbell above your head.
Every muscle group should rest for at least 24 to 48 hours after exercise.
Take a day or two off every week and don't exercise.
7. Have a good rest. Adequate rest can help you stay energetic all day, and you are less likely to overeat and get hurt during exercise. Lack of sleep will actually make people slim down, and adequate sleep is very helpful to lose weight.
Method 2: Diet plan
1, calculate the heat. Understand the minimum calories needed to maintain the normal operation of the body, so as to make a healthy diet plan and lose weight quickly and continuously. Everyone needs different calories, depending on age, sex, height and activity. You can use an online calculator to confirm how many calories you should consume every day. Eat at least 1200 calories a day. You shouldn't eat calories below this level without the supervision of a doctor.
You can also consult a diet therapist or doctor to discuss weight loss goals, special dietary needs, current eating habits and areas that can be improved, and find out how many calories you should consume.
Make a diet plan. Choose a healthy and balanced diet, including vegetables, fruits, whole grains, high-quality fat and lean protein. Vegetables and fruits should account for half of the plate, and the other half is whole grains and lean protein.
DASH diet, TLC lifestyle diet, Mayo Clinic diet, Hui You diet and volume diet are all effective and can help you lose weight from today. Search one of the above diet plans online for more details.
The more you want to lose weight, the faster you lose the first few kilograms. In other words, if you only want to lose 4 to 9 kilograms, you need to be patient and stick to the exercise and diet plan for a longer time to see the effect.
2. Eat food that can suppress appetite. A balanced diet can not only provide low-calorie nutrition, but also help to suppress appetite, lest you overeat and ruin your weight loss plan. Some foods can produce satiety that lasts for hours. Try to include the following foods in your diet: grapefruit.
oat
apple
Eggs (of hens)
energy
nut
green vegetables
potato
Dark chocolate
Spicy food
3. Keep a food diary. Record every kind of food, snack, drink and approximate food intake you take in a whole week. A food diary can not only make you pay close attention to what you eat, but also give you motivation to stay healthy. If possible, write down the calories consumed per meal or snack. The calories of coffee condiments, condiments and other additives should also be counted.
4. Identify activities that will stimulate appetite and make corresponding plans. What activities will make you want to eat snacks? For example, some people want to eat when they sit down to watch movies at night, and some people like to eat when they stay up late studying. As long as you know which activities will arouse your appetite, you can make corresponding plans, such as putting some healthy snacks at home or at hand. As long as you don't buy your favorite but unhealthy snacks, it shouldn't ruin your diet plan.
5. Pay attention to food intake. In your diet plan, you should specify an appropriate amount of food. For example, if you don't pay attention to the amount of food you eat, even healthy snacks such as almonds and dried cranberries will consume high calories. Preparing a certain amount of healthy snacks in advance can avoid eating too much unconsciously, and it is very convenient to take them directly when you want to eat snacks. Make a list of the food you need for each meal, and buy food according to this list when you go to the supermarket. You can refer to the leaflet of the supermarket to think about what to eat, and you can also save money by buying weekly specialties and seasonal fruits and vegetables.
A stronger taste helps to control food intake. For example, a small amount of dark chocolate or dark beer can give people a sense of satisfaction and won't make people want to eat a lot at once.
6. Don't miss a meal. A healthy breakfast can improve the resting metabolic rate in the morning, keep you energetic, and maybe help you avoid eating high-calorie snacks all day. Plan to eat a snack or a small meal every 2 to 4 hours to keep your metabolism active. Eating on time can also keep blood sugar stable and reduce the intake of unhealthy high-calorie foods or deviate from the diet plan.
7. When shopping in the supermarket, avoid the aisle with tempting food. Avoid aisles where fattening foods such as soda, biscuits, ice cream, pizza and highly processed foods are placed, so that unhealthy foods will not be bought. If you can't see it, you won't be tempted
8. Choose healthier food instead of your favorite high-calorie food. Most foods have healthier substitutes, so that you can enjoy your favorite food without consuming unnecessary fat, sugar and calories. Avoiding high-calorie processed foods and drinks and eating healthier substitutes can help you lose weight faster. Consider setting aside a few days a week to be vegetarian. Replacing meat with nutritious foods such as kidney beans, tofu or lentils can greatly reduce the daily calorie intake and absorb a lot of nutrients.
Choose delicious fruit as dessert instead of processing cookies or cakes.
Replace potato chips and candy with nutritious, low-calorie and low-fat snacks. Try a handful of grape cheese sticks, some biscuits coated with peanut butter, or sliced red bell peppers, dipped in a few tablespoons of hummus.
Use vinegar and lemon juice instead of pastoral or blue cheese salad dressing.
Cook with a tablespoon of olive oil, not butter. Although they contain the same calories, olive oil is a healthier fat.
9. Stop drinking sugary drinks. Choose water, tea, black coffee or soda water instead of soda water, fruit juice, energy drinks, flavored coffee and martinis. Drinking substitutes to reduce calories is easier than you think. For example, a medium latte in the morning may contain 500 calories. 0.5 kg body fat is about 3500 calories. Replacing high-calorie drinks with black coffee can help you lose 0.5 kg a week. Replacing soda, coffee, wine, juice or milk with boiled water can reduce hundreds of calories every day. Drinking plenty of water can also help the body use nutrition more effectively, stay energetic, benefit from exercise better and prolong satiety.
As long as you only drink water and don't drink other drinks for a week, you can lose weight faster, and your energy and appearance will be improved quickly.
Method 3: weight loss course
1, take a sauna. Only 15 minutes of sauna can evaporate about 470 ml of sweat. In order to avoid dehydration, you can only take 15 or 20 minutes of sauna every day. Like most temporary weight-loss methods that focus on expelling various substances from the body, sauna can only lose weight for about one day, and it is not a lasting weight-loss method. After washing the sauna, be sure to drink a few glasses of water to replenish water and reduce the risk of dehydration. If you want to take part in wrestling or similar competitions, you should take a sauna and weigh yourself before adding water. This unhealthy practice is very common among athletes.
Young children, people with high blood pressure or heart problems are not allowed to take a sauna.
2, understand the mineral body shaping bandage. Some mineral body shaping bandages claim to reduce waist circumference, leg and arm size and help you lose weight. When mineral mud is applied to the skin and then bandaged, the toxins in the body will be discharged almost immediately, which will help to lose weight, reduce orange peel tissue and tighten the skin.
3. Consider other types of body shaping bandages. Although mineral body shaping bandages are the most common, there are other types of body shaping bandages that claim to reduce waist circumference. They are not permanent ways to lose weight, but only suitable for temporary slimming on a special day. Carrying out lipase shaping bandage treatment. This is another fast slimming beauty course, which is divided into two stages. First, wrap lipase body-shaping bandage to eliminate subcutaneous adipose tissue, and then wrap a layer of mineral bandage to create firm and smooth skin.
European plastic bandage therapy. This is another fitness therapy that the spa may provide, aiming at narrowing the problem area. This course of treatment should tighten the skin, reduce orange peel tissue or stretch marks and temporarily lose weight.
Carry out a course of heat setting dressing. Among the many services provided by the spa, this may be a well-known course of treatment, which aims to help the body detoxify and create firm and smooth skin. Most fumigation therapies promote blood circulation and help the body lose weight quickly through hot air and massage.
4. Attend a weight-loss training camp. Sometimes, it is not easy to stick to the exercise and diet plan. Old habits and daily routine can easily make you accidentally return to your previous eating habits. In order to fight against them, many people attend boarding closed weight loss courses, away from their usual life. This kind of course is sometimes called fitness vacation, and there are many forms. Teenagers, adults and the elderly can find suitable courses. Before attending any weight-loss training camp, make sure that the coach has rich experience and knowledge and can safely cope with your age and special health needs.
5. Consider liposuction. Liposuction can make specific parts lose weight quickly. Usually only people with healthy weight are recommended, but there are one or two parts with high fat tissue content for this operation. Liposuction is a surgical operation, which has certain risks and can only be performed by medical practitioners.
Method 4: Other proven diets
1, adopting Mediterranean diet. A diet that consumes less fat can work from the beginning. This just means that you can lose weight in a short time, but it doesn't mean that they are suitable for long-term persistence or health. However, a diet like the Mediterranean diet may help maintain weight loss for a long time. It is based on traditional Mediterranean recipes and cooking methods. Studies have shown that adopting a Mediterranean diet can reduce the risk of heart disease, help to lose weight and make people look thin and slim. Eat mainly the following foods and avoid bread, dairy products and processed foods: fish.
olive oil
vegetables
fruit
legume
perfume
nut
red wine
2. Try a primitive diet. Millions of years ago, people lived in caves and had no time to bake cupcakes or French fries. Primitive people's diet refers to the eating style of early ancestors of human beings, thinking that our bodies are not adapted to modern ingredients and cooking methods. You can eat meat, vegetables, fruits and all the ingredients of that era, not the food that primitive people didn't have. Don't eat artificial sweeteners or grains.
Some people will combine intermittent fasting with primitive diet to speed up weight loss.
3. Adopt the all-30 diet. Its principle is not to eat all processed foods for 30 days, and to expel artificial ingredients and other processed foods that are difficult to digest in the body. After 30 days, you will find that your waistline is smaller and you are more energetic. Avoid cereals, dairy products, sugar, beans, wine and all processed foods.
Eat meat, vegetables, some fruits and drink plenty of water.
4. adopt a raw food diet. If you don't like meat and are tired of cooking, this diet suits you very well. The raw food diet consists entirely of uncooked food. You will lose weight by eating lots of fresh fruits and vegetables. Raw food also allows uncooked foods such as coconut milk, nuts and seeds.
Dieticians warn that if you eat raw food for a long time, your body may lack the necessary nutrition.
Tip: You can slow down your eating speed to reduce your calorie intake. It takes about 20 minutes for the brain to receive the signal of satiety. Taking a break after each bite can avoid eating too much, give you time to pay attention to your body's feelings and stop eating when you feel full.
Your goal should be to lose fat, not to lose weight. If you do strength training during weight loss (which is what you should do), you will gain weight at the beginning. Don't worry. You may have lost fat, but gained muscle. Muscle is heavier than fat and healthier.
Healthy weight loss requires hard work, perseverance and persistence.
The healthiest way to lose weight quickly is to eat healthy and nutritious food, drink plenty of water and exercise moderately. If you lose a few kilograms quickly by extreme dieting or other methods, you must turn to a long-term weight loss plan in a few days or weeks to lose weight in a healthier way, protect your physical and mental health and maintain the weight loss effect.
Confirm your motivation and ultimate goal of losing weight. You might as well write down the exact reasons that prompted you to lose weight, put it where you see it, and always remind yourself to remember your goals and believe that you will succeed.
Health experts recommend a healthy diet and moderate exercise to lose 0.5 to 1 kg per week in a slow and steady way.
Losing weight quickly is a good motivation for an activity, but it can't last long. Setting a few specific long-term weight loss goals will be of great help to you. Maybe you can make yourself feel responsible and stick to it after reaching your initial goals.
Establish a support network. Having supportive family and friends around you is of great help to lose weight and keep fit. Even if only one person supervises you and is responsible for yourself, you can improve the success rate, speed and persistence of weight loss.
Mistakes don't mean failures. If you encounter setbacks, you can reposition yourself and return to the right track of losing weight.
No matter what the magazine article says, partial weight loss is wrong. Even if you only do sit-ups, fat consumption is all over the body and will not be concentrated in the abdomen. Without proper aerobic exercise and healthy diet, no amount of sit-ups can eliminate abdominal fat! Abdominal muscles like washboards are not made by doing millions of sit-ups, but by reducing body fat. Therefore, if your goal is to lose abdominal muscles and exercise abdominal muscles, you should do more aerobic exercise besides doing exercises aimed at abdominal muscles.
Warning: If the diet or exercise plan has any side effects, such as dizziness, nausea, weakness, pain, top-heaviness, headache or other symptoms, please stop the plan immediately and return to the normal diet and activity pattern. If the pain or discomfort is severe or the symptoms are worrying, be sure to see a doctor.
Be sure to consult a health professional before starting any weight loss or exercise program. Many physical conditions are not suitable for rapid weight loss or other effective short-term weight loss methods.
Be sure to consult a doctor or dietotherapy expert before taking any supplements. Not everyone needs to take multivitamins and supplements, especially those who have a balanced diet.
Losing weight too fast is dangerous and harmful to health. Although this article teaches you how to lose weight quickly, it is better to lose weight slowly. Excessive weight loss for a long time will cause quite serious health problems. It is the safest and lasting way to lose weight step by step under the guidance of health experts.
Don't starve. Often the intake of calories is not enough, which will be counterproductive and life-threatening in the long run. If you lose weight by eating fewer meals or drastically reducing calorie intake, be sure to consult a doctor to learn more about eating disorders.
Don't go on an extreme diet, take diet pills, or make other quick weight loss plans that strictly limit calories or food types. Extreme dieting and rapid weight loss methods may not be effective, and some may be dangerous. Diet pills and powders, as well as diet plans that require strict calorie restriction, no eating of certain foods or excessive exercise, are harmful to health. Diet pills and supplements are not regulated by the US Food and Drug Administration and may be unsafe. Unless you don't eat certain foods for health reasons, your diet must be diversified and balanced in order to get enough nutrition, stay healthy and lose weight slowly and steadily. Diet pills and restrictive diet plans can lead to malnutrition, organ damage, high cholesterol and many other dangerous health problems.