1. Build muscle through strength training
When exercising, you will definitely use your muscles. This is most noticeable during machine workouts at the gym. Through strength training, your muscles will grow fuller and the muscle tissue will burn more calories than the body's fat tissue. The most effective way to increase your metabolism is to combine aerobic exercise for weight loss with anaerobic exercise for strength training, which is no less important.
2, eat less and eat more, eat less and eat more can lose weight oh
Eat less at each meal and eat more times a day. Maybe this will be a little delayed, but it will promote your bowel movements, fully decompose the food, absorb the nutrients. You should know that the body's catabolic functions need to consume a lot of calories to start functioning. Compared to those who only eat one or two meals a day, but eat a lot each time, eating smaller meals is indeed much healthier and burns a bit more calories.
3. Reducing the supply of calories should be done in a decreasing way. The normal rate of weight loss is 2-3 kilograms of weight loss in a month, not too fast, so as not to cause adverse physiological reactions.
4, control staple food, limit pure sugar and sweets. For those who have a large amount of food, the staple food can be used in a decreasing method. Three meals a day first subtracted 50-100 grams (1-2 two), and gradually control the staple food in 200-250 grams or so. Chew slowly and get into the habit of eating 70-80% of your food. Containing starch and very sweet food such as potatoes, sweet potatoes, jam, fruit drinks, candy preserves and other sweets as little as possible to eat or not eat, staple food is best mixed with coarse grains, such as millet, corn, oats, mixed beans and so on.
5, in the low calorie control, appropriate to improve the proportion of protein intake. Protein is the main component of human tissue, in order to protect the body tissues and organs of the protein is not consumed, in the body muscle tissue is not damaged and consume body fat, to maintain normal physiological function, food protein to be adequate. Can use high protein and low fat meat foods such as fish, chicken, beef, rabbit, etc., they contain calories than pork 3 times lower. Soybean products are also good protein food, and is beneficial to reduce blood lipids.
6, fat should be strictly limited, and to limit animal fat. Cooking with vegetable oil, and to limit the number of prescribed. Do not eat foods containing high fat, such as butter, cream, shortening snacks, peanuts, walnuts, melon seeds, fried food, weight loss period to be banned, weight restoration should also be abstinence. Hyperlipidemia should limit foods containing high cholesterol, such as liver, internal 7. Change cooking methods and use less salt. While restricting fat, try to use less oil in cooking methods such as steaming, boiling, stewing, simmering and stopping. At the same time, it is advisable to put less salt, to light for good, to prevent too salty, too much water.
8, more fresh vegetables and fruits, konjac, seaweed food, in order to increase vitamins, minerals and dietary fiber. In order to reduce the hunger brought about by diet control, you can increase the amount of vegetables in the main meal, such as cabbage, rape, celery and other green leafy vegetables or kelp, fungus, konjac and other foods, or between meals such as fruits and lettuce containing more water and less sugar, such as tomatoes, cucumbers, which can increase the sense of satiety, maintain normal metabolism, reduce blood lipids and reduce body weight
9, to change the bad dietary habits, the development of a reasonable The first thing you need to do is to make sure that you have a good diet. For obese people should not be less than three meals a day, regular and quantitative habits, the habit of eating two meals for a meal not only can not lose weight, but because of a meal intake is too large, and can not achieve the effect of weight loss. At the same time to change the meal, eat snacks before going to bed, immediately after the meal to sleep and other bad habits.
10, quit drinking. Alcohol has a high calorie content, and it is easy to promote the deposition of fat in the body.
11, weight loss only control diet is not enough, must be and strengthen the exercise at the same time. Exercise should be long-term rather than occasional, a strenuous exercise to consume calories, that is not conducive to weight loss. Obese people should be regular moderate exercise and physical activity within their reach. Heavily obese people or older people with weak physique, first consider walking, jogging, walking and running, doing gymnastics, playing tai chi, up and down the stairs and so on. Moderately obese people can choose to swim, play ball, mountain climbing and so on. Exercise should be gradual, persistent, not too hasty, so as not to increase the burden on the heart, accidents.