1, the method of dieting to lose weight
One way to lose weight by dieting is,
Reduce calorie intake every day, generally 500- 1000 calories. You will lose about 0.5- 1 kg in a week. How to lose weight safely? As long as you reduce your calorie intake properly during the weight loss process, don't control your food intake too much.
Diet and weight loss method 2,
Eat less light food with salt and fat, pay attention to the reasonable collocation of various nutrients, and eat more foods rich in protein, vitamins and trace elements. Eat some fish, poultry, eggs, lean meat, vegetables, fruits and vegetables in moderation.
Diet and weight loss method three,
What is the right diet to lose weight? Eat more whole grains, fresh fruits and vegetables and foods that are bulky and easy to feel full. Eat less high-sugar foods to avoid increasing calories.
Diet and weight loss method four,
Drink more boiled water. There is no need to limit the amount of water you drink. Drinking more water can speed up human metabolism, effectively reduce body fat accumulation and effectively lose weight.
If you don't know what dieting is, you can consult the pharmacist of Health Network. At the same time, I want to remind you that controlling weight and quitting smoking and drinking are some things that can be done in life. I hope patients can pay attention to it and take relevant measures in time. The weight you should lose should be reduced, and the alcohol and tobacco you should quit should be given up.
2. How to lose weight efficiently
First, I want to lose weight quickly and increase the leptin content in my body.
Increase leptin? Eat these.
Fungi: Fungi contain high content of fat-soluble vitamin D, which can reduce blood sugar in endocrine and metabolic systems and promote the synthesis and secretion of leptin.
Bitter gourd: The "high energy lipid" contained in bitter gourd is also a kind of leptin. Long-term consumption can reduce the absorption of saturated fatty acids by 40%.
Eggs: Amino acids are important components of leptin synthesis. The best time to eat eggs is 8 am. At this time, the synthesis speed of leptin is about twice as fast as that at night.
Almond: rich in mineral magnesium, it can stabilize blood sugar and increase leptin level in blood. It is the best snack and before meals. The composition of almond cell wall can also reduce the body's absorption of fat, so that leptin can play the greatest role in a balanced diet.
Second, acupoint massage
Many people may not know that in fact, foot massage can control your appetite. Massage the soles of your feet for about 30 minutes every day, and you can achieve good results. Stick to it and your appetite will gradually decrease. If you eat less, your calorie intake will naturally decrease, so you can easily stabilize your body.
Third, find a partner to lose weight together.
It is easier for someone to discuss the experience and progress of losing weight with you every day and urge each other than going it alone. And it is best to see people every day, so that everyone's weight loss effect is clear at a glance, and it is not easy to be lazy.
Exercise method for reducing fat:
If you can't exercise in the morning, do 20 minutes of light strength training first, and then do aerobic exercise at other times. Because it usually takes 20 minutes for the body to start using the energy stored in fat, when you start walking or running, you start burning fat, and it feels good to think about it in your mind.
The summer in memory is always beautiful, and many beautiful encounters also happen in summer. So, act quickly, and don't ruin a wonderful season because of obesity. Be hard on yourself while it is still spring. If it really doesn't work, cheat and slim yourself down. For the sake of S figure, the method of losing weight in spring must be learned.
Fourth, go quickly after dinner.
After a meal, it is a critical period for the body to absorb nutrients, and it is also the time when it is easiest to accumulate fat. To reduce the body's ability to convert the calories it just ingested into fat, it should be consumed immediately. Walking quickly after meals is a very effective way to burn fat. Stick to it five times a week and walk five kilometers in 45 minutes, and you will see that your lines are getting thinner and thinner.
Fifth, ensure 8 hours of sleep.
Adequate sleep helps to lose weight, while people who don't get enough sleep not only have no spirit in the morning, but also lead to obesity. How much sleep will affect your weight. The time of sleep will affect the level of hormone secretion. Insomnia can lead to a decrease in the level of hormone secretion that inhibits the desire for high-calorie foods. Therefore, people who don't get enough sleep tend to feel hungry. If you want to lose weight, get 8 hours' sleep every day.