The core of losing weight is that consumption is greater than intake. The basis of losing weight is a balanced diet, and the essence of a balanced diet is the balanced collocation of three meals a day.
How to lose 20 pounds a month healthily and quickly? 1, breakfast: skim milk+sweet potato+orange.
2. Lunch: a cup of warm water before meals 100ml+ brown rice 100 g+ fried chicken breast 100g+ boiled cabbage 100g.
3. Dinner in the afternoon: supplement a low-calorie food at 3-4 pm to replenish energy and avoid hunger. You can choose, such as a fruit or a handful of nuts, 8-9 cherry tomatoes or a cucumber.
4. Dinner: a bowl of oatmeal+steamed fish 100g+ boiled lettuce 100g.
5. Drink 1500~ 1700 ml of water all day. Drinking water can promote metabolism and promote fat burning, because burning fat requires the participation of water. During the period of losing weight, it is recommended to give priority to plain boiled water or light tea, and slow drinking with a small mouth is more conducive to body absorption.
6. The choice of ingredients can be based on local ingredients. Every meal should include staple food, protein, vegetables, fruits and healthy fat, so as to play a balanced diet and nutrition.
7. Get enough sleep every day. During deep sleep, the body can secrete leptin, which can promote metabolism and promote fat burning. It is recommended to keep 7~8 hours of adequate sleep every day, which is more conducive to losing weight and maintaining good health.
8. Sports assistance.
Diet determines the amount of calories consumed, and exercise determines the amount of calories consumed. Because most of the fat needs to be excreted through breathing, it is suggested that aerobic exercise should be the main way to lose weight, supplemented by anaerobic exercise.
Aerobic exercise is recommended, such as jogging, brisk walking, cycling, skipping rope, hula hoop, etc. , each time more than 40 minutes, and keep the frequency of exercise 5~6 times a week.
Anaerobic exercise is recommended, such as belly rolling, push-ups, sit-ups, squats, squats, jumps, etc. 40~60 minutes each time, and keep the exercise frequency 3~4 times a week. Anaerobic exercise is mainly to gain muscle, shape, improve metabolism and avoid sagging skin after losing weight.
After losing 20 pounds quickly, you should keep your diet and living habits step by step to avoid overeating after losing weight, so that your weight will rebound soon. Therefore, weight needs to be taken care of frequently to keep slim for a long time.