Studies have shown that proper fasting not only helps to lose weight, but also detoxifies and makes people healthier. But excessive fasting can cause malnutrition, so we recommend fasting to lose weight. The rhythm of this fasting therapy is most suitable for patients with "three highs" and female friends who are used to losing weight. In the 7-day cycle, you can choose the most suitable day to fast, and keep a normal eating rhythm for the remaining 6 days, which can not only develop the good habit of regular detoxification, but also will not bring too much pressure to your body and mind. However, it should be noted that women in adolescence, lactation, pregnancy and severe hypoglycemia are not suitable for fasting.
2. Strictly control the calorie intake in one day.
Excessive calorie intake is the direct cause of obesity. To lose weight, it is necessary to strictly control diet and reduce calorie intake. Generally speaking, the human body needs at least 1200 calories every day to maintain the body's basic metabolism. For women, you can lose weight if you consume no more than 1500 calories. Therefore, in this month, you need to reasonably distribute the calories of your diet, eat well at breakfast, eat well at lunch and eat less at dinner.
3. protein's appropriate supplement
Many girls only let themselves eat vegetables and fruits when they lose weight, and add a little low-fat milk and yogurt at most. But after eating like this for a long time, their muscles become soft, even if they lose weight, they have no figure curve and their skin becomes soft! Protein is the most important raw material for cells. Only by absorbing protein can we increase the composition of muscle, and muscle is also the key to increase the basal metabolic rate. As long as you eat properly, you will never get fat, but you will make your body lines more beautiful. First of all, you should choose a low-fat, high-protein source from protein. You can choose chicken breast, chicken leg or fish. Cattle, sheep and pigs should pay attention to choosing parts that don't have too much fat, or peel off the skin and fat when eating.
4. Keep exercising for 30~60 minutes every day.
Aerobic exercise is the most ideal type of exercise to burn fat. Sticking to low-intensity aerobic exercise for more than 30 minutes can consume a lot of fat to provide energy for the body. Therefore, in order to achieve a good slimming effect, it is necessary to ensure that every aerobic exercise lasts for more than 30 minutes, preferably not more than 1 hour. Improving basal metabolic rate is inseparable from exercise. Strength training can exercise muscles well and make them more elastic. Some people think that the fat burning effect of strength training is not ideal, so they only choose to do aerobic exercise. In the process of strength training, fat burning is really not much. However, studies have shown that the body will continue to burn calories one or two hours after strength training. In addition, strength training will greatly improve people's metabolic ability and make people develop lean physique. Therefore, in addition to doing aerobic exercise, if you want to change your obesity, you need to combine strength training.