How to lose weight, how to lose weight quickly? In fact, nothing can be done overnight. Can you lose 10 kg that week? In fact, this is not impossible, but if you follow the rules and start with diet and exercise, you will see the effect by doing both.
Dieting+Exercise Successful Fitness and Weight Loss
First, scientific diet and calorie intake.
To lose 10 kg in a week, you need to consume 35,000 calories in 7 days. It is suggested that men consume 1800-2000 calories a day and women consume 1500- 1800 calories a day. What needs to be clear is that 10 kg of body weight lost in a week is not 10 kg of fat, but mostly water. From a scientific point of view, a week's healthy weight loss should be 1-2 kg.
In terms of diet, in principle, you need to adjust your diet structure and exclude some high-calorie foods, such as fat and sugar. Low-calorie and low-fat products are the first choice for dieters in the weight loss stage. Specifically, foods that dieters should avoid include red meat, full-fat dairy products, carbonated drinks, candy, chocolate, biscuits, alcoholic drinks, salad dressing, bean products, cakes and other desserts. In addition, pay attention to avoid frying processed food and barbecue food. If you eat this kind of food for entertainment, you should eat more fungi, among which high-quality protein will accelerate the decomposition of fatty foods. In the daily diet, dieters should eat more fish, low-fat dairy products, green tea, fruits, vegetables, water, lean meat, beans, soups and salads. It should be pointed out that there is no salad dressing in the salad here. If you can, you can choose olive oil instead. If you don't like the greasy taste, you can also choose yogurt instead of salad dressing.
Second, a scientific fitness plan.
On 1 day, walk (moderately) 15 minutes, run for 20 minutes, and do 30 minutes of weight training; Walking (moderate) 15 minutes the next day, weight training for 30 minutes, and step exercise for 30 minutes; On the third day, walk (moderately) 15 minutes and do aerobic exercise for 30 minutes; Run for 40 minutes on the fourth day; Day 5 rest day; On the sixth day, walk (moderately) 15 minutes and do 30 minutes of weight training; On the seventh day, do aerobic exercise for 30 minutes.
What I recommend to you today is walking, running, aerobic training and strength training plan. If you follow this plan every day, losing ten pounds a week is not a dream.
In these seven days, in addition to scientific diet and reasonable exercise, you should also pay attention to the following issues: First, ensure adequate drinking water, because water intake can not only reduce the position of food in the stomach, but also promote detoxification in the body; Secondly, pay attention to eat less and eat more meals. The correct way to lose weight quickly is to eat a small meal every 3-4 hours. You can try to put food on a small plate, which will let you know more truly how much you have eaten; Then, it needs to be clear that breakfast is very important. People who don't eat breakfast are more likely to get fat than those who eat breakfast; Finally, keep a cheerful mood. Take losing weight as the joy of life, and you will find that you can gain a happy smile while losing weight this week.