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 well, keeping the law of morning, noon and evening every day is very helpful for losing weight and developing good eating habits.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Maintaining adequate intake of protein during weight loss is very helpful for muscle shaping 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 good for health.
4. Adjust the order of eating.
The adjustment of diet order is conducive to reducing food intake and avoiding excessive intake. 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).
5. Keep enough water every day.
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 the human body, but also avoid water shortage, and at the same time nourish the skin and maintain its 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.
Exercise can improve metabolism, promote fat burning, and play an auxiliary role in exercise. It is suggested that aerobic exercise should be combined with strength training when losing weight.
1, aerobic exercise.
Aerobic exercise is recommended, such as jogging, brisk walking, cycling, walking, hula hoop turning, skipping rope, etc. It is suggested that the exercise time should be more than 30 minutes each time, 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.
In addition to diet and exercise, we should also keep enough sleep every day, because adequate sleep is conducive to the body's secretion of leptin, which has the auxiliary role of promoting metabolism and promoting fat burning. It is recommended to keep 7~8 hours of adequate sleep every day.