Adopting a very low calorie diet is not an effective way to reduce fat.

Only lose weight and muscle, because the brain will try to survive,

Constantly reduce metabolism and muscle to avoid being "starved to death",

Thereby causing a vicious circle,

Finally, the rebound is fatter.

Second, be sure to have breakfast

As the old saying goes, "Eat a good breakfast", breakfast is the most critical meal for metabolism and fat reduction among the three meals a day.

Eating breakfast is easier to lose weight than not eating breakfast.

Because when people sleep,

The metabolism level is very low, and it will resume rising after eating breakfast.

Therefore, a breakfast with rich ingredients is very necessary to turn breakfast into a starter of metabolism.

Third, eat more protein.

Except that we know that protein can increase muscle mass and metabolism level,

Protein is composed of amino acids,

Digesting these consumes more calories, higher food thermal effect, and more calories are burned.

But that doesn't mean that your diet is mainly protein.

Like many weight loss methods, it is unscientific to eat only meat.

It's not good for your health either.

It is reasonable to ensure that 0/5% ~ 35% of daily diet/kloc-comes from protein.

At the same time, the above protein refers more to natural ingredients than protein powder.

Fourth, eat more "good carbohydrates"

Refined staple foods, such as rice, noodles and other flour and rice,

Digestion is rapid, it is easier to raise blood sugar and promote the formation of fat.

And coarse grains have a long digestion cycle,

At the same time, it is rich in cellulose, and the food has high thermal effect, so it is not easy to get high blood sugar.

The disadvantage is that the taste is poor and the stomach is not well adapted, so the best choice is to mix coarse and fine grains in proportion, such as red rice and black rice in Yujian.

Fifth, strength training.

Strength training is

The best way to improve basal metabolism is that although basal metabolism will decline with age, strength training can rejuvenate it.

Regular strength training can increase basal metabolism by 6%~ 10%,

Think about 10 days, 100 days, and how much is a year. The so-called strength training will make you thin when you sleep. This is the truth.

Sixth, get enough sleep.

Lack of sleep will greatly affect the metabolic level,

If you sleep less than 4 hours, your body's ability to break down carbohydrates is greatly reduced, so a large part of the reason why you feel weak due to lack of sleep is that your body lacks energy. At this time, if you eat more, you will be more likely to gain weight.

Seventh, the way of exercise should be constantly changed.

Whether you like aerobic or anaerobic,

Constant training will only gradually reduce the training effect.

Because the human body has a very strong adaptability,

Will quickly adapt to your current exercise mode, and then reduce metabolism,

This is not terrible, and changing the way of exercise can actually increase the fun of exercise.