The method of losing weight of 4 kg a week in summer is 1, and the weight loss in a week is generally not more than 2 kg (which can also be different according to people's adaptability), and the maximum weight loss is not more than 4 kg.
2. Body circumference (WHR \ body mass index, etc. ) also decreases with the decrease of body weight and body fat.
3. Ensure that the calorie intake can provide the minimum energy demand of the body every day.
4. Ensure a balanced diet to meet the nutritional needs of the body and exercise.
5. Moderate exercise is neither too little (ineffective) nor too much (burdensome to the body).
6, a good sleep (not a big sleep), to ensure the implementation of the most scientific exercise nutrition double intervention diet.
7, can maintain a good mental state, relaxed mood.
The principle code of losing weight is 1. You should have a healthy diet, eat less fried food and eat more fruits and vegetables. Cucumber and apple will do.
2, exercise more, have the habit of going to bed early and getting up early.
3, do not deliberately lose weight, it is best not to take diet pills, eat, not only bad for the body, but also rebound.
Benefits of losing weight 1, promoting metabolism: Exercise can restore the regulation of metabolism, stimulate body functions, consume excess fat, and then promote fat metabolism.
2. Prevention of fat formation: muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells contract and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.
3. Improve the cardiovascular system: Exercise helps to improve myocardial metabolism, improve the working ability of myocardium, enhance myocardial contractility, improve the adaptability of obese cardiovascular system to physical load, and reduce the cardiac load, thus improving the function of cardiovascular system.
4. Improve the respiratory function of the lungs: Exercise can make the muscles of the respiratory organs more elastic, increase the vital capacity, and increase the range of activities in the chest, which is very beneficial to the ventilation skills of the lungs, breathing faster and burning more fat.
5. Promote gastrointestinal peristalsis: Exercise can improve the regulating function of abdominal visceral activities, increase gastrointestinal peristalsis and its blood circulation, and reduce complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness.
6, increase brain vitality: exercise adjusts the activity state of the cerebral cortex, makes the spirit full, and increases the confidence to overcome obesity.
What fruit to eat to lose weight 1, grapefruit: grapefruit contains acidic substances that can promote digestion and is one of the ideal fruits for detoxification and weight loss. Grapefruit contains a lot of fiber. In addition to relaxing bowels, it can also increase satiety and help you reduce the intake of other foods. Reducing calorie intake is the best way to lose weight. In addition, grapefruit contains a lot of vitamin C, which can help you beautify your skin and is a well-deserved fruit for beauty and fitness.
2. Apple: Eating an apple before meals can not only help you reduce your food intake, but also be a good way to slim your waist and abdomen. Apples contain a lot of dietary fiber, which can promote gastrointestinal peristalsis and play a very important role in clearing away heat and toxic materials and losing weight. In addition, malic acid can metabolize excess calories in the body and is an ideal diet food to reduce body fat.
3, grapes: grapes can help you lose weight, but also conducive to cardiovascular health, is a healthy diet super food. Studies show that fresh grapes contain a lot of vitamins and fiber, which can help you lose weight. It can not only help you excrete excess metabolites in your body, but also accelerate the burning of fat, which is undoubtedly a good product to lose weight.