Let's lose weight scientifically. Anyway, I fell from 180 to 160. Feeling moderate is the best, not fat or thin. Some people think that women are plump. I want to remind you that when a woman is thin, she should lose sensitive parts first.
Scientific diet plan: eat nutritious food in the morning, eat rich food at noon, and eat less or only fruits and vegetables at night. Exercise 5 or 6 times a week for at least 40 minutes each time, such as jogging, aerobics, skipping, brisk walking, yoga, etc. You can lose about 10 A Jin month. We must pay attention to making scientific weight loss plans, including: drug conditioning plan, diet plan, exercise plan and time plan.
Scientific weight loss
Scientific drug regulation program
There are many kinds of diet pills on the market now, and many people complain that the effect is not obvious or ineffective after taking them. In fact, this is because I don't really understand healthy and effective ways to lose weight. According to the definition of the World Organization, obesity is a chronic disease. Therefore, for everyone who wants to lose weight, before preparing to lose weight, they should first understand the main reasons for their obesity and the most suitable healthy weight loss methods, and make the whole weight loss plan under the guidance of specialists.
Scientific exercise program
The best time for exercise is before 9 am and after sunset. You should choose moderate forms of exercise, such as jogging, swimming and doing aerobic exercise. And keep exercising 1 hour every day. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.
One-day arrangement
rope skipping
Get up at 6 am to jump rope. How much you jump depends on your physique. I start at 400 and jump 100 times every five days. After the jump, you should pat your legs to relax, especially your calves, and then leg press will pull the muscles. Otherwise, the calf will get bigger.
drink water
Drink a glass of water after the jump, preferably honey water, not too strong. About 300 ~ 500 ml will do.
have breakfast
Have breakfast around 7 o'clock. This is a scientific eating time. The breakfast prepared is like this: two pieces of whole wheat bread and a cup of sugar-free soybean milk. You can eat 2 eggs if you are not full. Soymilk is a key drink for scientific weight loss. No, and the bread must be whole wheat. You can't eat other bread!
Boiled vegetables
165438+ eat a bowl of boiled vegetables at 0: 30, which can be seasoned with salt, but not spicy. If you are hungry before eleven o'clock, you can eat an apple or tomato or cucumber. Only 1.
gymnastics
Do some gymnastics two hours after lunch, and you can find gymnastics movements online.
have dinner
You can have dinner at half past five. I suggest boiling in water first, and then gradually reducing the amount.
work
Go jogging at 8 o'clock, and jog for at least 20 minutes. If you don't like running, go quickly. Need 1 hour. I jog for 2 kilometers at night. I may not be able to persist at first, but I will fall in love with running after a long time. This is a scientific way to lose weight.
Four ways to lose weight scientifically
1, the staple food is not inedible. The premise is that eating more vegetables can not only lose weight, but also the vitamins in vegetables can promote skin tenderness.
2. Don't refuse meat. Meat mainly provides energy, and its effect on getting fat is far less than that of sugar. People often think that eating more meat will make you fat, which is wrong.
3. It is forbidden to eat sweets, wine and fruits with high sugar content. Sugar is the main ingredient to promote people to get fat, and it is also an important component of human nutritional elements. Eating too much will make you fat.
4. Appropriate selection of slimming products. At present, there are relatively healthy, green and effective products on the market, such as lightning fixed-point slimming and so on. The selection principle is that pure plants do not contain heavy metals such as lead and mercury, and have no side effects.
The best way to eat
The energy of the body mainly comes from carbohydrates, and eating too much fat is equivalent to gaining too much weight. The following are the most popular effective weight loss recipes and methods.
Scientists have found that some women get fat when they eat certain foods, while others are of moderate weight. There are many natural reasons, but it is not unrelated to whether the food collocation is scientific and reasonable. They summarized this rule as Formula A and Formula B:
A: Oil (steak, cream, etc.). )+carbohydrates (flour, potatoes) = weight gain.
Oil (steak, cream, etc.). )+vegetables+beans = lose weight. It is not difficult to see that the diet suitable for fat men and women is B, but people with bean sprouts are not.
Everyone eats according to diet A, and everyone will be happy.
Here, I would like to recommend a unique diet model suitable for China women to lose weight healthily-"one to seven" diet model, that is, one fruit, two plates of vegetables, herbal Quxian soup before three meals, four bowls of coarse grains, five kinds of protein food, six kinds of condiments and seven cups of boiled water, tea or soup every day.
A kind of fruit: eat at least 1 kind of fresh fruit rich in vitamins every day, and you will get obvious skin care effect if you persist for many years.
Two dishes of vegetables: eat two dishes of various vegetables every day, and don't eat one vegetable often. A dish of vegetables must be fresh in season and dark green in one day. You'd better eat some green onions and tomatoes first. Chilled celery, radish, tender lettuce leaves, etc. In order to avoid damaging vitamins A and B 1 by heating and cooking. The actual intake of vegetables per person per day should be kept at about 400 grams.
Drink white water and herbal Quxian decoction properly before three meals: Eating before three meals every day is good for healthy weight loss and can help fat metabolism quickly.
Four bowls of miscellaneous grains rice: four bowls of miscellaneous grains rice every day can strengthen the body and beautify the body. We should overcome the hobby of refined staple food and resist the temptation of delicious snacks.
Protein food: eat 50 grams of meat from any animal, preferably lean meat, and 50 grams of any kind of fish (excluding bone net weight) every day; 200 grams of tofu or bean products; An egg; Milk or powdered milk granules 1 cup. This method of feeding non-high-fat animal protein with low-fat plant protein or feeding a small amount of animal protein with plant protein is not only economical, but also relatively reduces animal fat and cholesterol, which is recognized as "bodybuilding cooking mode".
Six secondary condiments, such as sweet, sour, bitter and salty, and other major condiments are indispensable in daily cooking. They have different functions, such as making dishes more delicious, stimulating appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure and blood acid-base balance in the body, maintaining the rapid response ability of nerves and muscles to external stimuli, and regulating physiology and beauty and fitness.
Seven cups of boiled water, tea and soup: drink no less than seven glasses of water every day to replenish body fluids, promote metabolism and improve health. Drink less sugary or colored drinks.