How to lose weight reasonably and effectively

Get up in the morning and drink a cup of warm water.

Drinking a cup of warm water in the morning can not only warm the stomach, but also the secret of losing weight quickly. A cup of warm water in the morning can make the retentate in the body discharged smoothly, and prevent the retentate from accumulating too much under the fat cortex and causing abdominal distension. Therefore, a cup of warm water every morning is not only beneficial to health, but also beneficial to weight loss, and the cost of weight loss is relatively low.

Choose the food that suits you according to your physique.

Everyone's constitution is different, and the influence of food on different constitutions is not uniform. Therefore, friends who lose weight should match diet foods suitable for their physique according to their physical condition. We should lose weight from the inside out and improve our physical fitness. For example, people with cold constitution should not eat too cold food, because it will further lower their body temperature, and their metabolism will be unbalanced, so they will not be able to consume more calories, and the wastes and toxins in their bodies will not be completely discharged, which will make their obese constitution more serious. If a friend who loses weight for a long time doesn't work, it's usually because his spleen and stomach are not good. It is recommended to go to the hospital to see Chinese medicine and prescribe some Chinese medicines for regulating the spleen and stomach to help the metabolism of the spleen and stomach return to normal.

A nutritious and reasonable diet.

Less greasy, less sugar, no cold drinks.

Cook with less oil, or filter out the oil with water when eating fast food outside, and mix meat and vegetables reasonably. Don't eat fried food either.

You can work hard on diet to lose weight. Staple food carbohydrates-food belongs to sugar and is easily absorbed by the human body. Too much sugar is further converted into fat by the human body, so it is important to eat less staple food. You can reduce the staple food 1/5 at ordinary times. If you feel hungry in your spare time, you can eat cucumbers, apples and so on.

Cold drinks, drinks, ice cream, any cold food taken out of the refrigerator are easy to damage the spleen, so that the metabolism of the human body will be blocked, fat will accumulate in the waist and abdomen, and it will be easier to gain weight in the long run, and even the effect of exercise to lose weight is not obvious. It is recommended not to eat this kind of food.

A cup of warm water or a bowl of soup before meals.

A cup of warm water or a bowl of soup before meals can properly fill the stomach, increase satiety and reduce appetite. At the same time, warm liquid food can warm the stomach, speed up metabolism, promote digestion after meals, and improve detoxification and constipation. However, it is worth noting that cold boiled water or soup should be avoided as much as possible, because cold liquid food will cause a sharp drop in body temperature and even slow down metabolism, especially for friends with cold constitution, and cold liquid food will have an impact on constitution.

Eat as little as possible after 8 pm.

In addition, exercise before meals can also effectively suppress appetite, so it is suggested that reasonable aerobic exercise before meals is helpful to lose weight.

Never eat after 9 o'clock. Try to finish your dinner before 8 o'clock. Protein will increase dramatically after 8 pm. If it is not digested in time, it will promote the accumulation of fat in the body, so it is best to eat it before dinner. In addition, we should also refrain from overeating and not eat supper, otherwise it will make our body fatter and our metabolism slower.

Stand for half an hour after dinner. In fact, the biggest reason for women's waist obesity is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.

Fasting 4 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat.

Burn calories by walking fast.

Walking can lose weight, but the effect is poor. Fast walking can burn calories more effectively. Let's go. Keep your posture straight. First, the feet should follow the ground, then the soles of the feet should fully land, the upper body should be straight, and the waist and abdomen should be tightened to achieve the best effect of sweating a little. If you want to improve the exercise effect, swing your arms greatly and walk for more than 40 minutes at a time. Stick to this exercise for more than a month, you can lose weight effectively, but you should also pay attention. Don't suddenly give up after a few days of exercise, which will lead to short-term rebound of leg muscles and obesity. If you don't want to continue to exercise, it is also recommended to slowly reduce the amount of exercise.

If young people want to lose weight quickly, it is recommended to do some heavy aerobic exercise, such as jogging, which has the best exercise effect and a more balanced weight loss.

General aerobic exercise refers to: (for example, brisk walking, jogging, repeating square dance, etc. )

1, the heart rate increased to (220- age) × 65%-80% of the normal heart rate;

2. Keep moving continuously for more than 40 minutes;

Keeping the heart rate at (220- age) × 65%-80% means that the heart rate should not be lower than (220- age) × 65%-80% in 30 minutes, but most people often feel tired after running for 20 minutes or less, and think that the effect of taking a break is the same, but this idea is just wrong. The human body is inside. The body consumes energy stored in muscles. Only when this part of energy is consumed (aerobic exercise time is about 30 minutes) can the fat near the muscles be consumed. Therefore, losing weight mainly depends on the muscles in different parts of the body to consume the surrounding fat through exercise metabolism. Therefore, it is recommended to exercise for more than 40 minutes.

Experts suggest that the safe weight loss rate should not exceed one kilogram per week. Generally speaking, one kilogram of fat contains about 7000 calories. In other words, to lose one kilogram of fat, the body must lose 7000 calories. So how to achieve this energy deficit of 7000 calories? Some people choose to control their diet. If you only control your diet to achieve energy deficit, you must consume less 1000 calories a day to meet the requirements. Generally speaking, the daily food intake should be halved. However, scholars argue that the daily intake of food calories should not be less than 1000 calories, because in the case of insufficient energy intake, the human body will consume protein in itself and decompose protein into energy supply in the body. In severe cases, it will lead to the gradual loss of protein in myocardial and vascular smooth muscle, leading to cardiovascular diseases. The best way to lose weight is that 50% of the energy deficit is achieved by controlling diet, and the other 50% is achieved by exercise. Exercise can not only consume energy, but also ensure that protein will not be lost.