1 What is the best way to lose weight healthily?
The best healthy way to lose weight is a combination of diet and exercise, both of which are indispensable. However, when eating and exercising, we should also pay attention to excessive dieting and excessive exercise. Although they can lose weight quickly, they may rebound immediately. Therefore, only a reasonable diet and moderate exercise are the best ways to lose weight healthily.
2, healthy weight loss should be a reasonable diet
Scientifically arrange three meals a day
Most people are used to eating three meals a day, so we should arrange the proportion of three meals reasonably. The energy ratio of three meals is 3:4:3, and breakfast should be rich. You can choose coarse grains+high-quality protein food+fruits, vegetables and nuts rich in dietary fiber and vitamins.
Have a full lunch, have more activities during the day, and consume a lot of energy. Lunch can be matched according to vegetables and bacteria+high-quality protein food+staple food, so as to minimize the intake of oil.
You can eat six minutes full at dinner. At night, there is less human activity and the energy demand is relatively reduced. It is better to eat less near sleep time. You can choose the combination of vegetables, bacteria and algae+high-quality protein food, and choose a cooking method with less oil and less salt.
3. Control staple food and restrict sweets.
The intake of staple food can be gradually reduced in a decreasing way, and foods with too much starch and extremely sweet food such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract and fruit juice sweets should be eaten as little as possible. The staple food is best mixed with coarse grains, such as corn, oats, millet and miscellaneous beans. Non-staple food can be fish, lean meat, eggs, soybean products and vegetables and fruits with less sugar content.
4. Strictly limit fat intake.
In terms of diet, we should strictly limit the intake of fat, especially animal fat, use vegetable oil when cooking, and put less. Foods high in fat, such as cream, butter, peanuts, walnuts, fried and fried, should be fasted during weight loss.
5. Properly increase the intake of protein.
On the basis of low calorie intake, the intake ratio of protein can be appropriately increased. Protein is the main component of human tissues, which can protect the protein of tissues and organs in the body from being consumed, and start to consume body fat without damaging the body muscle tissue. You can eat some meat with high protein and low fat: fish, chicken, beef and so on.
6. Eat more fruits and vegetables
During weight loss, you can eat more vegetables, fruits and seaweed foods, which can increase vitamins, dietary fiber and minerals, help alleviate hunger, increase satiety, maintain normal body metabolism, and play a role in reducing blood fat and losing weight. You can increase the amount of vegetables, such as rape, Chinese cabbage, celery, etc., and you can also eat low-sugar fruits and vegetables, such as apples, cucumbers and tomatoes, between meals.
7. Change the way of cooking
When cooking dishes, you can use boiling, steaming and stewing instead of frying and braising, so as to avoid eating too much cooking oil.
8, healthy weight loss and exercise.
Carry out strength training
Through strength training, muscles can grow fuller and strengthen, and the more muscles, the faster the metabolism. Moreover, muscle tissue consumes more body calories than body fat tissue. Such as flat support, belly roll, sit-ups, dumbbells, etc.
9. Insist on aerobic exercise
The best way to enhance metabolism is to combine strength training with aerobic exercise, so that the fat-reducing effect is the best.
Go backwards
Backward walking is more difficult than forward walking, and it requires more efforts to mobilize the cooperation of all parts of the body to walk, which means that backward walking will consume more calories than forward walking.
swim
Swimming is a relatively intense systemic aerobic exercise. During swimming, excess body fat will be quickly decomposed and burned to provide the energy needed for swimming, while swimming 1 min can consume 36 calories.
climb the stairs
Stair climbing belongs to aerobic exercise. In the process of stair climbing, it accelerates the metabolism of the body, promotes blood circulation, accelerates the burning of fat and helps to lose weight.
Ride a bike
Cycling consumes a lot of energy, which can effectively help to consume calories and burn excess fat in the body, so as to achieve the goal of losing weight.
10, each exercise time is more than 30 minutes.
It takes 20 minutes for aerobic exercise to start burning fat, so if you want to lose weight well, you need to ensure that the aerobic exercise time is not less than 30 minutes each time.
1 1, exercise 3-5 times a week
Regular exercise 3-5 times a week can strengthen the effect of consuming body heat and burning excess fat, which is a good way to reduce body fat and lose weight. Run for 45 minutes five times a week at a speed of 170 meters per minute, which can reduce 10 pounds in three months. Swimming for 4 hours a week can reduce 10 pounds in 4 months.