The core of weight loss is that consumption is greater than intake, and the basis of weight loss is a balanced diet, and the essence of a balanced diet is the balanced collocation of three meals a day. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods and increase the intake of low-calorie, high-fiber and high-fat foods during weight loss. Through this adjustment, you can basically achieve the effect of healthy weight loss with a strong sense of fullness and reduced intake every day. ?
How to lose 10 Jin of meat without dieting within 30 days? 1, reducing calorie intake by 500 calories a day.
If you reduce 500 calories a day, you can reduce your calorie intake by 15000 calories a month. Reduce the intake of staple food and fruit by reducing the intake of sugar food. Reduce the intake of staple food by a quarter per meal and maintain 200 grams of fruit every day. It takes 7000 calories to burn one kilogram of fat, so controlling calorie intake within one month can reduce about 4 kilograms of pure fat.
2. Breakfast: a bowl of oatmeal+a boiled egg+an apple.
3. Lunch: a cup of warm water 100ml+ brown rice 100 g+ celery fried beef (20 g celery, beef 100g)+ boiled cabbage before meals 100g.
4. Meals in the afternoon: Add a low-calorie food at 3~4 pm to replenish energy and avoid starvation. Such as a portion of fruit or skim milk or 3-4 nuts.
5. Dinner: a bowl of miscellaneous grains porridge+steamed bass 100g+ fried lettuce 100g.
The above diet can basically meet the nutritional needs of the human body for one day. Eat vegetables first, then meat, and finally the staple food (coarse grains), chew slowly and eat until 7 minutes full, so that you can lose weight healthily on the basis of adequate nutrition.
Sports assistance:
Diet determines the calorie intake, and exercise determines the calorie intake. In order to achieve the effect of fast weight loss, exercise assistance is essential.
Assist aerobic exercise and anaerobic exercise during rapid weight loss. Aerobic exercise is recommended, such as jogging, brisk walking, cycling, skipping rope, hula hoop, etc. The duration of each exercise exceeds 1 hour, and the frequency of exercise is 7 times a week.
Anaerobic exercise is the exercise and shaping of muscles, and it is recommended to choose, such as push-ups, sit-ups, squats, belly rolls, squats, etc. The duration of each exercise is 40~60 minutes, and the recommended exercise frequency is 5~6 times a week.
Besides diet and exercise, keep enough sleep and water every day. Adequate sleep is conducive to improving metabolism and promoting fat burning, while adequate drinking water can remove intestinal oil and garbage toxins, which is of great help to fat metabolism and weight loss.