Healthy weight loss

? First, reduce calorie intake.

? Nutritionists believe that you control-protein, carbohydrates or fat, and ultimately reduce calorie intake. If you eat less than 800 calories a day, you will lose weight 10 kg in six weeks; Eat 500 calories less and lose weight for two and a half years 10 kg. Don't lose weight too fast, or it's dangerous. Note that everyone should consume at least 1200 kcal of heat every day, if the heat supplied to the body is too small; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

? Second, eat meat for 2 months, 10 lb:

? Experts point out that each piece of fat, 1 g 9 kilocalories. Compared with protein, fat and carbohydrate are much lower per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Eating fatty foods (such as butter) every day can replace fresh vegetables, fruits and grains. Experts say that if you eat 20-40 grams of fat every day, you will lose weight, and you will lose weight in two months 10 kg. However, not everyone can lose weight and eat less fat, which will also lead to weight gain and excessive carbohydrate intake.

? Third, reduce food intake:

? In order to lose weight, you don't have to give up your favorite food, it's important to control it. If you like certain foods and consumption, you should pay attention to reducing each weight. More than four times a week, the meat consumption per 200g is 65,438+000 g, which can reduce the calorie intake by 65,438+200 kcal and significantly reduce the weight by about seven months and one and a half months. Dieters are advised to put up signs in the kitchen to remind themselves of the weight of food intake.

Four, eat only one meal a day, liquid diet for 5 weeks 10 pounds:

? Usually, the food production process is very convenient. If you can only eat liquid food or drinks every day, you can lose weight 10 kg in eight months. The liquid diet should be diversified and not lack of nutrition. Even a liquid diet with two meals a day under the guidance of a doctor. In five weeks, this can reduce 10 pounds. But to ensure the choice of liquid food, you can provide essential nutrients and protein, and ensure three meals a day. Get rid of fat and get in shape.

? Five, walk for 45 minutes for six months, 10 kg:

? Walk 5 kilometers every five days, once a day for 45 minutes, and lose weight for six months 10 kg. Walk 6.5 kilometers in 45 minutes and lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat low-fat food or fresh fruit and drink plenty of water to replenish the water generated by sweating.

? Sixth, regular exercise:

? Regular exercise 3-5 times a week is, after all, a good way to reduce body fat, lose weight, gain muscle and make you energetic. Run at a speed of 170 meters per minute, five times a week, 45 minutes each time, and you can reduce 10 kg in March; Dancing, six times a week, one hour each time, can be reduced by 10 kg for four months; Swimming, 4 hours a week, 4 months MINUS 10 kg; Cycling, four times a week, once an hour, at a speed of 15 km, minus 10 kg for five months. If you haven't started yet, exercise regularly and do less exercise to prevent personal injury. Excessive exercise increases appetite, thus achieving the goal of losing weight.

? Seven, strength training:

? Can enhance muscle strength training. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid harm to your body, you should ask a coach to help you choose the right weight and develop proper exercise. Stretch back and forth to maintain the flexibility of gradually increasing weight and lifting frequency.

? Eight, reduce calorie intake combined with walking:

? Instead of Coca-Cola, soda consumes 150 kilocalories every day, and the calories are even less. Plus 5 times a week, 45 minutes each time, 5 kilometers, when walking, you can reduce 10 kg in three months. Reduce a little more calories, and still stick to this way to reduce 10 kg in seven weeks.

? Nine, reduce fat intake combined with weightlifting:

This method can consume excess fat in the body, keep healthy, increase muscle, accelerate metabolism and promote cardiovascular health. ? Eating 20 grams of fat every day and lifting weights for 20 minutes three times a week can reduce 10 kg for three and a half years. 7 17 1

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In order to consolidate the effect of losing weight, it is necessary to cultivate good eating habits and exercise habits after losing weight.

You can lose more weight.

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