How healthy can you lose ten pounds a month? 1, reducing calorie intake by 500 calories a day.
Reducing 500 calories a day can reduce the calorie intake of 15000 calories a month. By reducing the intake of sugary food, that is, staple food and fruit, and reducing the intake of staple food by a quarter per meal, the fruit can be kept at 200 grams per day. Burning one kilogram of fat consumes 7000 calories, so by controlling dietary intake, you can reduce about 4 kilograms of pure fat a month.
2. Breakfast: a bowl of oatmeal+a steamed egg+an apple.
3. Lunch: A cup of warm water before meals is 100ml+80g brown rice+10g steamed chicken breast+10g fried seasonal vegetables.
4. Meals in the afternoon: Add a low-calorie food at 3~4 pm to replenish energy and avoid starvation. For example, a piece of fruit or whole wheat bread or skim milk or cucumber or 8-9 cherry tomatoes.
5, dinner: a bowl of miscellaneous grains porridge +80 grams of fried tofu+100 grams of boiled oil wheat vegetables.
6. Keep the amount of drinking water around 2000 ml all day. Drinking water can improve metabolism, promote fat burning, increase intestinal peristalsis, promote excretion and avoid constipation. At the same time, it can nourish the skin and keep the skin elastic.
7, sports assistance:
Maintaining a certain amount of exercise every day during weight loss is helpful to improve metabolism and promote fat burning.
It is suggested that aerobic exercise should be combined with anaerobic exercise. Aerobic exercise is recommended, such as jogging, brisk walking, skipping, cycling, hula hoop and other sports.
Anaerobic exercise is recommended, such as belly rolling, push-ups, sit-ups, squats, squats, jumps, etc.
Alternating these exercises can not only gain muscle, burn fat and shape, but also develop good exercise habits and keep healthy.