Eleven healthy ways to lose weight 1. Reduce calorie intake Nutritionists believe that no matter what you control-protein, carbohydrates or fat, you will eventually reduce calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism. Second, eat less 1 meat, lose weight for two months 10 kg: experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat. Third, reduce food intake: If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake. Four, every day 1 meal, liquid food for 5 weeks, minus 10 kg: it is very convenient to make liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day. Get rid of fat and shape your body. 5. Walk for 45 minutes and lose weight for half a year 10 kg: insist on walking 5 kilometers five days a week 1 time, so that you can lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will 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 some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating. 6. Regular exercise: Regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, gain muscle and make people energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight. In addition, you can also carry out "slimming exercise" on your way to work. If you sit on the bus, your legs are together about 5 cm from the ground, and your soles are suspended. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day. Seven, strength training: strength training can strengthen muscles. 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 hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased. Eight, reduce calorie intake combined with walking: replacing Coca-Cola with soda water can reduce calorie intake 150 calories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks. Nine, reduce fat intake and weight lifting: this method can consume excess fat in the body, maintain a good body shape, grow muscles, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months. X. Best choice: According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at first, so try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success. Experts point out that women lose 1-0 every week. 5 kg is ideal, and it is appropriate for men to lose 1-2 kg per week. XI。 L- arabinose-non-competitive inhibition, a sucrose digestive enzyme. Theoretically, carbohydrates, such as starch and sucrose, ingested by people will not be absorbed by the small intestine without digestion and degradation, but will directly enter the large intestine and be fermented by microorganisms, resulting in many physiological effects, including weight loss. The degradation of carbohydrates in human body depends on the action of a series of digestive enzymes, such as amylose, sucrase and amyloglucosidase. If some substances can be found to inhibit the activity of these enzymes, it may reduce the rapid absorption of carbohydrates in the intestine. This theory seems simple, but it must be proved by scientific experiments. After long-term exploration, scientists have found that some natural products in nature do have the function of inhibiting carbohydrate digestion and absorption, and L- arabinose is one of them. A large number of research results show that L- arabinose has a non-competitive inhibitory effect on sucrose digestive enzymes. After the human body directly eats it, it can inhibit the function of sucrase in the small intestine, so that the ingested sucrose is not absorbed by the human body, thus affecting the synthesis of postprandial blood sugar and triglycerides. Is beneficial to chronic diseases such as overweight, obesity and diabetes, and has good health care function. L- arabinose can not only inhibit the increase of blood sugar and insulin concentration caused by sucrose intake and absorption, but also decompose sucrose and arabinose in small intestine together with microorganisms in large intestine, and produce a large number of organic acids and short-chain fatty acids after metabolism. These acids have a strong inhibitory effect on the synthesis of fat in the liver, so they can control the increase of triglycerides in the blood and the accumulation of fat in the body caused by excessive sugar intake, and play a preventive role to a great extent. Generally speaking, the effective dose of L- arabinose is 0.5 ~ 3g (net content) per day, which can be taken before or during meals.