The fastest and most effective three points to lose weight First, correct the attitude of losing weight.
Being fat is not a mistake, but letting yourself get fat is a big mistake. The reason why many people are fat is that they don't pay attention to the problem of obesity and think that being fat is just ugly and harmless. But in fact, obesity is the cause of many diseases, fatty liver, diabetes, hypertension, heart disease and other diseases may be caused or aggravated by obesity. Obesity is not only related to the simple figure, therefore, if you want to lose weight, you should first pay attention to the obesity problem, and don't simply regard the weight loss problem as? Become beautiful? The process, but should be regarded as a process of becoming healthy. In this way, you will have enough perseverance to persist.
Being fat is not a mistake, but letting yourself get fat is a big mistake. The reason why many people are fat is that they don't pay attention to the problem of obesity and think that being fat is just ugly and harmless. But in fact, obesity is the cause of many diseases, fatty liver, diabetes, hypertension, heart disease and other diseases may be caused or aggravated by obesity. Obesity is not only related to the simple figure, therefore, if you want to lose weight, you should first pay attention to the obesity problem, and don't simply regard the weight loss problem as? Become beautiful? The process, but should be regarded as a process of becoming healthy. In this way, you will have enough perseverance to persist.
Second, about? Eat? The principle must be observed.
The reason why people gain weight is that the intake of calories greatly exceeds the consumption of calories, so that excess calories are stored in the body to form fat. How to lose weight quickly and healthily? First of all, we must control the intake of calories. Diet is an important barrier for calorie intake control. Then how can I eat to lose weight without rebounding?
1, eat less
You can't eat three meals a day, but you should strictly control the calorie intake of each meal. Don't let your stomach eat too much, just eat seven or eight full meals. ? Have a good breakfast, have a full lunch and eat less dinner? The calorie intake of three meals a day should not exceed 2000 calories, and the calorie intake of three meals in the morning, noon and evening can be allocated according to the ratio of 4: 4: 2.
2. Eat more low-calorie food.
Low-calorie foods are generally low in calories and rich in dietary fiber. Eating low-calorie foods is easy to feel full and not easy to gain weight. There are many low-calorie foods, such as apples, lemons, strawberries and other fruits; Spinach, celery, cucumber, tomato and other vegetables; Buckwheat, millet, red beans and other coarse grains? During weight loss, the daily diet should be reasonably matched with low-calorie foods to ensure nutrition and sufficient energy.
Step 3 chew slowly
Wolf down the meal on the table at once, and you may not feel full yet. Because the body usually receives the message of satiety after eating for 20 minutes. To lose weight, you have to eat slowly and prolong the time of eating. Besides, it's best not to believe it, okay? Eat while it's hot In this sentence, hot food contains relatively high calories.
Third, there is no shortcut, you must exercise to lose weight.
How to lose weight quickly and healthily? Exercise is the most efficient and healthy way to lose weight. Exercise will consume fat and make people thinner; At the same time, exercise will also enhance people's metabolic ability, making people consume more calories every day and become thinner. To lose 30 pounds in a short time, the best way to exercise is aerobic exercise. The intensity of aerobic exercise is not high, and oxygen is involved in the metabolic process. As the exercise lasts longer, the efficiency of fat consumption will become higher and higher. Anaerobic exercise mainly consumes sugar to provide energy for the body, and the effect of reducing fat is not as good as aerobic exercise. Below, I recommend several aerobic exercises with good fat-reducing effect.
Swimming is the most ideal exercise to lose weight. People's resistance in water is 12 times that in air. In order to overcome the strong resistance, the human body will consume more calories, which greatly improves the efficiency of fat reduction and makes weight loss twice the result with half the effort. According to the measurement, running in water for 20 minutes is equivalent to running on land for 60 minutes.
Running is a very healthy and simple way to lose weight. It can achieve the goal of losing weight by sweating a lot, mobilizing the body's metabolism and burning fat. In order to make running lose weight better, you can combine running and jogging within 30 minutes. First, run very relaxed for 5 minutes as a warm-up activity. Then speed up for 30 seconds, then slow down for 30 seconds, and finally run for 60 seconds.
How to lose weight quickly without rebounding? Exercise to lose weight 1, 12 minutes of freestyle can consume 836KJ of calories.
Exercise that consumes 836KJ every day, three times a week, can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. The same is swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly.
2. Walking at 1 10,000 steps a day can keep the body shape from rebounding.
At the speed of feeling a little sweaty, walking 1 10,000 steps a day can consume 836KJ. 1 month, and you can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours a day, and you can walk a distance of 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
Stretching exercise, it is best to persist for seven seconds at a time. When doing stretching exercise, you should choose the amount of exercise that suits you. Under normal circumstances, it is best to persist for about seven seconds in one round. To lose weight by stretching, if you give up halfway, it will have the opposite effect, so you must stick to it.
3, jogging for more than 20 minutes can produce results.
Jogging is a common and easy exercise, and the effect of losing weight is very good, because insisting on aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat begins to burn, achieving the effect of losing weight. Swimming, walking, etc. are also aerobic exercises, which can be selected according to different conditions.
4. Dance 1 hour in the club.
Bala Bala, which makes all parts of the body move, can lose weight just by doing this exercise. I feel thinner all over after dancing every day. If you want to be slimmer, just dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will be effective. It is very beneficial to the body to achieve the effect of exercise in entertainment once a day.
How to lose weight quickly without rebounding? Diet to lose weight 1, sweet potato
Many people think that eating sweet potatoes will make people fat and dare not eat them. In fact, on the contrary, sweet potato is a good low-fat and low-calorie food, which can effectively prevent sugar from turning into fat, help to lose weight, keep fit, prevent sub-health, and relieve constipation and detoxify.
Sweet potato contains a lot of dietary fiber, which can't be digested and absorbed in the intestine. It can stimulate the intestine, enhance peristalsis, and relieve constipation and detoxify. Sweet potatoes are washed with a brush and cooked in a steamer. They are rich in fiber and have a great effect on stimulating gastrointestinal peristalsis.
2. Apple
Apples contain a special kind of pectin. Pectin is a soluble fiber, which will swell when it meets water. Therefore, eating apples and drinking water will make you feel full. At the same time, apples are rich in fiber, which can promote gastrointestinal peristalsis and is very helpful for defecation.
3, oatmeal
Oats are not only rich in fiber, but also can reduce calorie intake, delay the emptying time of gastrointestinal tract, and easily produce satiety. At the same time, they can increase the volume of feces, shorten the retention time of feces in the large intestine, and avoid intestinal absorption of residual toxins. Instant oatmeal can be brewed in hot soybean milk; You can add water and your favorite seasonings to raw oatmeal and cook it into oatmeal.
4. Bamboo shoots
The advantages of bamboo shoots, such as high fiber and low calorie, have attracted the favor of many over-nourished modern people. Cut the bamboo shoots into small pieces, cook them in hot water, then fish them up, soak them in ice water, and mix them with soy sauce or sesame oil when eating.
5. Guava
Guava, also known as guava, is a first-class diet food. Guava peel is rich in nutrients, so it is recommended not to peel it when eating. If you are worried about pesticide residues, you can put it in warm water for about 10 minute, and then rinse it with flowing water.
6. Celery
Celery is not only rich in water and fiber, but also contains a chemical substance that can accelerate the decomposition and disappearance of fat, so celery is a good weight loss product. Wash the celery stalk and eat it directly. If it is not good to eat, dip it in some seasoning.
7. Mushrooms
Compared with mushroom umbrella, shiitake mushroom stalk contains a higher amount of diversity fiber, and it contains polysaccharide and mineral zinc, which is helpful to anti-tumor and enhance immunity, and is a good food.
8, white radish
Mustard oil in radish can promote gastrointestinal peristalsis and help digestion. A large amount of dietary fiber can moisten the intestines and expel intestinal toxicity, and eating more can reduce fat and lose weight.