How to lose 30 pounds healthily? First, diet.
1, balanced diet, three meals rule.
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. Maintaining the regularity of breakfast, lunch and dinner during weight loss is very helpful to lose weight and develop good eating habits. At the same time, it can also preserve health.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. At the same time, it can supplement the protein needed by human body. Supplementing enough protein during weight loss can not only improve metabolism, but also increase satiety. At the same time, it is also very helpful for sagging skin after weight loss. 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 you eat every day during weight loss is calculated according to protein 1 g per kilogram. If you weigh 70 kilograms, you can eat 70 grams of 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. At the same time, you can develop good eating habits. It is very helpful to lose weight and keep healthy.
4. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods have little nutrition except calories and fat. Eating more will not only increase fat and calories, but also damage your health. It is suggested to choose foods with low calorie, high fiber and strong satiety, such as vegetables and coarse grains. These foods can not only reduce food intake, but also avoid excessive intake. At the same time, it can delay the rise of blood sugar, increase satiety and help to lose weight.
5. Adjust the order of eating.
The adjustment of diet order is helpful to reduce food intake and avoid excessive intake, which is very helpful to develop good eating habits. For example, drink a cup of warm water before meals, then eat vegetables, then eat protein food, and finally eat the staple food (coarse grains).
6. Drink plenty of water.
Keep enough water every day during weight loss. Drinking water can improve metabolism and promote fat burning, because burning fat requires water. It is suggested to keep drinking water 1500~ 1700 ml every day, which can not only supplement the water needed by human body, but also play an auxiliary role in promoting excretion, nourishing skin and maintaining skin elasticity. It is recommended to choose warm boiled water or light tea, and slow drinking with a small mouth is more conducive to body absorption.
Second, sports.
Maintaining moderate exercise during weight loss is very helpful for weight loss and exercise. At the same time, it can help build muscles and burn fat. It is suggested that aerobic exercise should be combined with strength training.
1, aerobic exercise.
Aerobic exercise is recommended, such as jogging, cycling, walking, brisk walking, hula hoop turning and skipping rope. , and each exercise time should be kept above 30 minutes, 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.