Scientifically test the healthiest way to lose weight.
Weight loss method 1: reduce calorie intake.
Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes 800 calories less, he can lose 10 pounds in 6 weeks; If you consume 500 calories less, you can lose 10 pounds in two and a half months. But don't lose weight too fast, otherwise it is very dangerous. It should be noted that each person should consume at least 1200 kcal of heat every day, if the heat supplied to the body is too small; You lose your muscles. Muscle is the key for human body to consume calories and promote metabolism.
Weight loss method 2: eat less 1 oral meat for 2 months 10 pound.
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can be used instead of fatty foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you can lose weight 10 pound within 2 months. However, not everyone can lose weight by eating less fat, and if they eat too much carbohydrates, they will also gain weight.
Method 3: Reduce food intake.
If you want to lose weight, you don't have to give up your favorite food. It is important to control it. If you prefer a certain food and eat it in large quantities, you should pay attention to reducing the portion each time. Instead of eating 200 grams of meat four times a week, it is 100 grams each time, so that you can consume less calories of 1200 kilocalories and obviously lose weight in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up a warning slogan to remind themselves of the weight of food intake.
Weight loss method 4: every day 1 meal for 5 weeks 10 pound.
Usually it is very convenient to make liquid food. If you only eat liquid food or drinks for one meal every day, you can lose 10 pounds in 8 months. Liquid food should be diversified to avoid lack of nutrition. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 pounds in 5 weeks. However, it is necessary to ensure that the selected liquid food can provide nutrients and protein needed by the body, and ensure three meals a day.
Method 5: Walk for 45 minutes and lose 10 pounds for half a year.
Stick to 1 time five days a week, and walk 5 kilometers in 45 minutes each time, so that you can lose 10 pounds in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Weight loss method 6: fixed exercise
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscles and make you energetic. Running for 45 minutes five times a week at a speed of 170 meters per minute can reduce 10 pounds in three months; Dancing, 6 times a week, each time 1 hour, can reduce 10 pounds within 4 months; Swimming for 4 hours a week can reduce 10 pounds within 4 months; Cycling four times a week at a speed of 1 hour and 15 km per hour can reduce 10 lb in five months. If you haven't done regular exercise before, you should do less at first to avoid hurting your health. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.
Weight loss method 7: strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Weight lifting for 45 minutes three times a week can reduce 10 pounds within 10 months. In order to avoid hurting your body, you should ask the coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Weight loss method 8: reduce calorie intake combined with walking
Replacing Coca-Cola with soda water can reduce the calorie intake of 150 kcal per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 pounds in three months. If you reduce more calories and keep walking as mentioned above, you can lose 10 pounds in 7 weeks.
Weight loss method 9: reduce fat intake and weight lifting.
This method can consume excess fat in the body, keep a good figure, increase muscles, accelerate metabolism and promote cardiovascular health. Eating 20 grams less fat every day and lifting weights for 20 minutes, three times a week, can reduce 10 pounds in three and a half months.
Weight loss method 10: the best choice
According to the above nine methods, make a plan that can be implemented step by step, and the most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and persist in doing it, you will certainly achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the calorie intake of 100 kcal every day, take a walk three times a week, walk three kilometers in 30 minutes each time, and do weight lifting exercise twice a week for 40 minutes each time. This combination can reduce 10 pounds in 5 months. Combining the three methods at the beginning may not be suitable, so try to increase or decrease gradually.
More safe and effective ways to lose weight
Drinking coffee before meals can make you eat less 1/4 food.
② Drinking a cup of sour plum juice before the toilet can effectively discharge toxins.
Drinking more water on weekdays is the key to losing weight.
Eat some peanuts between breakfast and lunch to avoid overeating.
⑤ Eating fermented food in the afternoon makes you feel full and control your diet.
⑥ Drink a cup of strong tea to reduce the appetite by 35%.
⑦ Add more condiments to food and pepper to dinner.
When coconut is used as dessert, it will not bring fat.
How to lose weight correctly and effectively
Eat more vegetables.
There must be vegetables in every meal, at least one bowl in a meal is vegetables, and every meal should start with vegetables. It is especially recommended that you try some vegetables that can be eaten raw. Vegetables are a gift from nature. There are many vegetables that can be eaten raw or simply boiled. You can taste their taste carefully and you will find that vegetables really have a natural fragrance! Replacing some staple foods with some potatoes has higher starch content, but lower energy than rice steamed bread with the same weight, and contains more minerals and vitamins than the staple food, which is especially suitable as staple food. Steamed potatoes, sweet potatoes and boiled corn can all be used as staple foods, and the amount of each meal is about 200 grams.
Eat less buffet
Never eat a buffet, otherwise it is impossible to be slow, and it is even more impossible to eat less. People in the cafeteria always have a sense of lack of getting good food when they arrive late. They always try their best to put things on their plates, then eat quickly and quickly to get a batch of food, and finally have to cram them into their stomachs to avoid the fine of the restaurant. At this time, let's think, are those on your plate still delicious? What's the difference between your stomach and a trash can?
Take a bite less.
Never clean the leftovers again, you will "spit" out the remaining bite sooner or later! Think about how you got fat in the first place. Didn't you just eat one more bite, two more bites, three or four more bites every day? So if you want to lose weight, it's not to lose a meal at once or not to eat this or that, but to seriously feel that you are full, don't eat any more, or even almost full, and you can stop. The advantage of this is that you won't be too hungry or too depressed.
The easiest way to lose weight-jogging
When jogging, keep your upper limbs relaxed and your lower limbs elastic to prevent injury. Jogging posture doesn't have to be like a professional athlete, as long as you exercise at a relaxed speed. Relax your shoulders and avoid having a chest. Natural swing arm, even breathing, two-step or three-step breathing, is conducive to regulating lung function. Lean forward, the range should be natural and comfortable. If you lean forward too much, it will increase the burden on your back muscles; If you lean back, it will lead to excessive tension in the chest and abdomen muscles. Don't shake your torso from side to side or fluctuate too much. Send your hips naturally when your legs swing forward, and pay attention to the rotation and relaxation of your hips. Legs and knees swing forward and straighten, instead of lifting up, and lateral movements are easy to cause knee injuries. The calf should not cross too far to avoid the strain of Achilles tendon due to excessive stress. Pay attention to the cushioning of calf muscles and achilles tendon when landing. When the foot hits the ground, it touches the ground gently with the forefoot.
sit-up
The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if it is not done properly, sit-ups are not only a waste of time, but even harmful.
The correct way to do sit-ups is as follows: lie on your back on the floor mat, with your knees bent at about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and hips will join the work, thus reducing the workload of abdominal muscles. Furthermore, sit-ups with straight legs will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups.
As long as you exercise more, you can achieve the goal of reducing fat. This is a wrong view. Although exercise can consume calories in the human body, the effect of losing weight only by exercise is not obvious. Studies show that even if you play tennis for several hours every day, as long as you drink one or two cans of drinks or eat a few cakes, the hard-earned weight loss results will be wiped out. Therefore, in order to gain a lasting weight loss effect for lazy people, besides exercising, we should also make reasonable regulation on diet.
summary
The eternal truth, control your mouth, control your legs, reasonable diet and exercise are the most important, and the best of these is the healthiest weight loss!