First, what is the core of weight loss? The core of losing weight is that consumption is greater than intake. Reduce the intake of foods with high calorie, high fat, high sugar and high salt. Increase the food intake with low calorie, high fiber and strong satiety, and achieve the effect of healthy fat reduction without rebound through such dietary structure adjustment. So as to realize the goddess figure of shaping beautiful muscles.
Second, how to go from 140 kg of obese beauty to 120 kg of muscular beauty? 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 things well. A balanced diet allows the body to achieve the goal of healthy weight loss on the basis of satisfying the nutrition supply all day.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid 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 should I eat every day during my weight loss? According to the requirement of 1 g protein, your current weight is 140 kg, so you can eat 70 grams of protein every day.
3. Adjust the order of eating.
The adjustment of diet order can not only reduce intake, but also increase satiety. At the same time, you can also 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).
4. Change the cooking style.
Changes in cooking methods can reduce calorie intake, thus reducing the intake of high-calorie foods. From the original cooking methods such as frying, stewing, roasting, frying and frying. The cooking methods of frying, boiling and steaming have been changed, which can reduce the calorie intake. You can also develop good eating habits and promote good health.
5. Increase the intake of B vitamins.
B vitamins can promote fat burning and assist fat metabolism. What are the foods rich in B vitamins, such as sweet potato, oat, quinoa, brown rice, purple rice, purple potato and so on? During weight loss, these foods can not only supplement the B vitamins needed by the human body, but also promote fat burning.
6. Keep enough water every day.
Drinking water can improve metabolism, promote fat burning, and supplement the water needed by the human body. Because burning fat requires water. At the same time, it can nourish the skin and maintain its elasticity. It is recommended to keep 1500~ 1700 ml warm water every day. It is very helpful to promote excretion and increase fat burning.
7. Sports assistance.
Diet determines the number of calories you consume. Exercise determines how much heat is consumed. Because most of the fat needs to be excreted by breathing. It is suggested that aerobic exercise should be the main exercise, supplemented by anaerobic exercise. Such as jogging, cycling, skipping, brisk walking, skipping, hula hoop, belly rolling, squat, squat jump and other sports. These exercises are carried out alternately, which can not only build muscles, shape the body, but also burn fat.