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 things well. Sticking to the rule of breakfast, lunch and dinner every day is very helpful to lose weight and develop good eating habits.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing adequate intake of protein during weight loss can not only improve metabolism, but also increase fat burning, which is very helpful for improving muscle burning 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 70kg, you can eat 70g 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, which is very helpful for losing weight and developing good eating habits.
4. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods are high in calories and oil, but they are not nutritious. Eating them often can easily increase the intake of calories and oil. It is recommended to give priority to foods with low calorie, high fiber and strong satiety during weight loss. These foods can not only improve metabolism, but also delay the rise of blood sugar, which is very helpful for losing weight and developing good eating habits.
5. Adjust the order of eating.
The adjustment of diet order is conducive to reducing food intake and avoiding excessive intake. At the same time, you can develop good eating habits, such as drinking a cup of warm water before meals, then eating vegetables, then eating protein food, and finally eating the staple food (coarse grains).
6. Keep enough drinking water.
Drinking water can improve metabolism and promote fat burning, because burning fat requires water. Eating enough warm water during weight loss can not only replenish the water needed by the human body, but also help nourish the skin and maintain its elasticity. It is recommended to drink 1500~ 1700 ml of 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 to combine aerobic exercise with strength training when losing weight, which can not only increase muscle and burn fat, but also play a role in shaping.
1, aerobic exercise.
Aerobic exercise is recommended, such as jogging, cycling, brisk walking, jogging, walking and skipping rope. The exercise time is more than 30 minutes each time, and the exercise frequency can be maintained 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.