Methods 1: Change diet.
1, regular and balanced nutrition for three meals. Eat three meals regularly every day, with balanced nutrition. Eating less than one meal or not eating for a long time will increase hunger and make it more difficult for you to stick to your diet plan. Regular diet can also provide enough energy to maintain metabolism and help reduce body fat.
Some studies show that eating less than one meal can lead to nutritional deficiency. In addition, the body may be too hungry, leading to overeating and too much sex.
Eat at least three meals a day. One or two snacks can be added between meals, especially when the interval between meals exceeds 4-5 hours.
2. Limit carbohydrate intake. A healthy diet must contain some carbohydrates. However, research shows that a low-carbon diet helps you burn fat faster, which is better than other dieting plans. Many different foods contain carbohydrates. It is best to limit the intake of carbohydrates from grains, because the nutrients contained in grains can also be obtained from other foods. Even if the grain intake is limited, there is no need to worry about the lack of essential nutrients.
Choose high-fiber carbohydrates rich in nutrients, such as fruits, beans and vegetables. Don't eat canned food or frozen food with added sugar or salt.
Even if you want to eat whole grains, you should choose 100% whole grains instead of flour and rice. The fiber content of whole grains is higher than that of flour and rice. Some studies also show that eating whole grains is good for the heart.
3. Increase protein intake. Protein provides energy for your body and helps you burn calories. A high-protein and low-carbon diet helps the body burn fat faster, and the effect is better than other diet plans. Every meal should cover 1 protein. The 1 part is usually 85- 1 10g.
Don't eat fat. Try to choose lean protein sources, such as poultry, low-fat dairy products, beans or lean beef. This can not only reduce fat intake, but also control cholesterol.
Protein milkshake can effectively increase protein's intake, but it is usually unnecessary to drink it unless you want to exercise your muscles.
4. Eat more green vegetables. Green vegetables provide many essential vitamins and minerals for the body. They are low in calories, but very high in various nutrients. Dark green vegetables such as kale, mustard, spinach and Swiss beet are rich in fiber, vitamins A, K, C and various B vitamins.
Dark green vegetables also contain a lot of carotenoids. Carotenoids are antioxidants that help to inhibit the growth of cancer cells.
Eat less light-colored vegetables such as lettuce, because the nutrients are low.
5. Don't eat processed food. If you want to lose weight faster, you can't eat food that will prevent you from achieving this goal. Processed food usually contains many preservatives and artificial additives, and it is also high in calories and fat.
Spend more time cooking by yourself. In this way, you can not only know everything you eat, but also control the cooking methods and keep most of the nutrients.
6. Drink plenty of water. Water is very important for maintaining the normal operation of the body. If you want to lose weight quickly, the key is to replenish enough water to your body. You need to excrete toxins, and you must drink water to do this. This can also reduce the damage of toxins to the liver. Ordinary people drink 8- 13 glasses of water every day, and the total * * * is above 1900 ml.
During exercise, it is recommended to drink more than 2 glasses of water, depending on the intensity of exercise. With the increase of exercise, the risk of dehydration will also increase.
Method 2: Exercise
1, measure the heart rate. When the body is at rest, put two fingers near the middle of the wrist until you can feel the pulse clearly. Hold the timer or clock with the other hand, count the pulse beat within 15 seconds, and then multiply it by 4 to get the resting heart rate per minute. The maximum heart rate is about 220 minus age. For example, if you are 30 years old, your highest heart rate is about 190.
The target heart rate during strenuous exercise should be 70-80% of the maximum heart rate.
These numbers can help you judge the intensity of exercise.
2. Start with low-intensity exercise. At first, let the body slowly enter the state of movement. Studies also show that when doing low-intensity exercise, the calories consumed from fat are the most. Try to do 20-30 minutes of low-intensity physical activity every day.
Low-intensity exercise will not cause shortness of breath, and you can talk with others easily.
The target heart rate of low-intensity exercise should be about 40% of the maximum heart rate.
Walking and mowing are low-impact activities. Before moving on to the next step, integrate these sports activities into your daily life for a week or two.
3. Do some moderate and high-intensity exercise. After a successful week or so of low-intensity exercise, you can start to speed up. Jogging or walking can help the body transition to moderate-intensity exercise. Cycling on relatively flat terrain is also a good way.
The target heart rate of moderate intensity exercise should be about 60% of the maximum heart rate. /kloc-After 0/0 minutes, you should be breathing faster and sweating.
When you find that moderate-intensity exercise can no longer have a great impact on your body, you can do strenuous exercise.
The target heart rate of strenuous exercise should be about 80% of the maximum heart rate.
Strenuous exercise includes running, cycling around mountains, boating and competitive sports such as basketball and tennis.
4. Exercise in the morning. If possible, you'd better exercise in the morning. Some studies show that exercising before breakfast can burn more calories in fat. Doing exercise in the morning is also easier to stick to. Exercise before going to work or school without interference from other obligations. Many people also find that exercising in the morning can make them full of energy all day.
Exercise before going to bed to prevent you from falling asleep, because your heart rate will always be high.
Method 3: Manage fat loss
1, write a food diary. Recording all the calories you eat and consume can help you make a proper diet plan to lose the most fat, and can also motivate yourself to keep moving towards your goal. Record the daily meal time, food and calorie intake. Remember to write down the main types of food you eat.
On the same page, record the sports, the duration and intensity of the day, and how many calories are burned. Everyone consumes different calories. You can find the average value in this chart.
Recording the weight of the day can help you track your overall progress and motivate yourself to stick to it.
You can also record the sports you do.
2. concentrate on eating. Take time to eat slowly and focus on the food. Really enjoying the food can help you eat less. Sometimes if you eat too fast or don't concentrate, you will eat more if you are not careful. When it's time to eat or snack, put an end to anything that may distract you, such as TV, mobile phone or computer. Spend at least 20 minutes enjoying the food. This can promote the communication between the stomach and the brain, and the brain can quickly receive the signal from the stomach that you are full and instruct you to stop eating.
Eating when you are bored is also a common mistake. Next time you feel bored, you might as well chew a piece of gum to stop yourself from wanting to eat. Remind yourself that dinner is coming soon.
Don't eat snacks while watching TV. It's good to be a snack when watching TV programs, but use apples instead of potato chips. People usually watch TV at mealtimes, not because of hunger, but out of habit. Recognize and get rid of this bad habit.
Don't eat snacks at midnight. Eating before going to bed will increase calorie intake and there is no chance to consume it. Although what you eat before going to bed will not directly turn into fat, it will slow down the process of losing weight.
Step 3 decompress. Studies have shown that under long-term pressure, cortisol secretion is excessive, which leads to the increase of fat cells and makes it more difficult to reduce fat. Decompression is not only good for slimming and reducing fat, but also good for mental and emotional health.
Try to keep a diary, listen to music, chat with friends or take a walk to help yourself relax.
If you can't decompress, you can consult a life coach or a psychotherapist. These health experts can give you more targeted decompression guidance.
4. Record your success. It is interesting to record how much weight or fat you have successfully lost, which can motivate yourself to keep moving towards your goal. Regular weighing can also let you see the decline of body fat from this angle. As long as you lose body fat, you will gradually lose weight.
You can also measure waist circumference, hip circumference, thigh circumference and arm circumference to see how much fat has been lost in different parts of the body.
You can also record your body fat percentage. A doctor or gym worker can help you measure and record your body fat rate.
Tip: Be sure to consult your doctor before starting a diet or exercise program. Show your plan to the doctor and let him adjust it according to your physical needs.