How to lose weight healthily? First, diet.
1, three meals rule, balanced diet.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat, just like eating well and doing well. Insisting on breakfast, lunch and dinner every day is very helpful to lose weight and develop good eating habits. At the same time, it is also beneficial to health.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also play an auxiliary role in gaining muscle, burning fat and shaping. Which foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef, skinless chickens, ducks and geese, etc. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If your weight is 80kg, you can eat 80g protein every day.
3, chew slowly, eat 7 points full every meal.
Chewing slowly can make the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. It is very helpful to lose weight and develop regular eating habits.
4. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods are high in calories and fat, but they have little nutrition. Regular consumption will not only increase calories and fat, but also damage your health. It is suggested to choose foods with low calorie, high fiber and strong satiety, which can delay the rise of blood sugar besides low calorie and strong satiety. Such as vegetables and coarse grains.
5. Keep enough drinking water.
Drinking water can improve metabolism and promote fat burning, because burning fat requires water. At the same time, it can supplement the water needed by the human body, which is very helpful for nourishing the skin and maintaining the elasticity of the skin. It is suggested to keep 1500~ 1700 ml warm water every day, mainly warm water or light tea, and slow drinking with a small mouth is more conducive to body absorption.
Second, exercise assistance.
Exercise can improve metabolism, promote fat burning, and play an auxiliary role in exercise. It is suggested that combining aerobic exercise and strength training in the process of losing weight can not only increase muscle and burn fat, but also play an auxiliary role in shaping.
1, aerobic exercise.
Aerobic exercise is recommended, such as jogging, cycling, brisk walking, hula hoop-turning, walking and skipping rope. It is suggested that the exercise time should be more than 30 minutes each time, and the exercise frequency should be kept 4~5 times a week.
2. Strength training.
It is recommended to choose strength training, such as abdomen, push-ups, sit-ups, squats, squats, jumps, etc. The exercise time is 40-60 minutes each time, and the exercise frequency can be maintained 3-4 times a week.