1 Lose weight by eating, not by practicing.

Many people have such a misunderstanding: as long as you sweat for an hour, you won't get fat without eating anything. All wet! The calories consumed by exercise are limited, and reducing calorie intake is the correct solution. Eating and drinking after exercise will only make you a strong fat man!

Diet adjustment as the protagonist+exercise as the supporting role = sustained and healthy weight loss.

2 running is not thick legs, sedentary is thick legs.

As long as you relax and stretch your muscles after running, you won't thicken your calves.

But sitting for a long time is different. Keep sitting for a long time, and the muscles of hips and legs are in a state of stretching. Over time, the contractility of your hips and legs will decrease, and your legs will easily swell and have low back pain, which will lead to the thickening of your calves.

Try to get up every 1 hour.

Protein will get uglier and uglier if he eats too little.

Many people don't eat this or that to lose weight, and even their eggs are yellow.

If diet is the main way to lose weight, and protein doesn't have enough to eat, it will easily lead to insufficient collagen and accelerate skin aging, and the whole person's face will look very vicissitudes, and the less it is, the uglier it will be.

Scientific and healthy diet: protein+vitamins+high-quality carbohydrates, just control the intake.

4 Eat less "starchy" vegetables

Vegetables are rich in nutrients, vitamins and water, and also contain a lot of dietary fiber, which is an indispensable food during weight loss.

The most common "starchy" vegetable is potato. It contains a lot of carbohydrates, and it is easy to accumulate into fat if you eat too much. It is recommended to eat it in moderation as a staple food.

Recommended vegetables are asparagus, eggplant, broccoli, oily wheat, mushrooms, spinach, cucumber and so on.

Sweating more doesn't mean burning fat.

Sweating is actually a way to help people dissipate heat and keep their body temperature constant. Sweat is 98%-99% water, and the remaining 1%-2% is composed of a small amount of urea and inorganic salts, not fat.

If you want to lose fat through exercise, you need to achieve the best fat burning heart rate. In this heart rate range, even doing housework can have the greatest fat burning effect! Please refer to the previous article for calculating the best fat burning heart rate. )

6 lose weight, not the sooner you lose weight, the better.

The rapid slimming method is generally not dieting or high-intensity exercise, or even a combination of the two, regardless of the effect, but it is very harmful to the body. To be thin, we must be healthy and thin, adjust our mentality and get better and better.

Healthy weight loss speed: lose weight within 0.5- 1 kg per week and within 2-4 kg per month.