How to lose weight healthily?
First, the diet.
1, three meals rule, balanced nutrition.
Regular diet contributes to stable metabolism and adequate nutrition, so that the body has enough nutrition to burn and metabolize fat, just like eating well and doing things well. Maintaining the rule of three meals every morning, noon and evening during weight loss is very helpful to lose weight and maintain a healthy body. At the same time, you can also develop good eating habits.
2. Increase protein.
Protein is the raw material for building muscle and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid skin sagging and sagging after weight loss. What foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef, skinless chicken, duck and goose, etc. How much protein to eat every day during weight loss is calculated according to the requirement of 1 g protein per kilogram of body weight. If your weight is 60 kilograms, you can eat 60 grams of protein every day.
3, adjust the order of eating.
The adjustment of eating order is beneficial to reduce food intake and avoid excessive intake. For example, have a cup of warm water before meals, then eat vegetables, then eat protein food, and finally eat staple food (coarse grain food).
4, chew slowly, eat 7 points full every meal.
Chewing slowly can let the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. And develop good eating habits.
5, reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods are high in calories and fat, but they don't have much nutrition. Eating more will not only increase calories and fat, but also increase body fat. It is suggested to choose a food intake with low calorie, high fiber and strong satiety. Such as vegetables, coarse grains and other foods.
Second, exercise assistance.
Exercise can improve metabolism and promote fat burning, and it can also play an auxiliary role in exercising. It is suggested to combine aerobic exercise with strength training during weight loss.
1, aerobic exercise.
Aerobic exercise is recommended, such as jogging, brisk walking, cycling, skipping rope, swimming, etc., each exercise time is more than 30 minutes, and the exercise frequency can be maintained 4~5 times a week.
2, strength training.
It is recommended to choose strength training, such as belly curl, push-ups, sit-ups, squats, squats and jumps. The exercise time is 40~60 minutes each time, and the exercise frequency can be maintained 3~4 times a week.
In addition to diet and exercise, we should also keep enough sleep every day. Adequate sleep can secrete leptin, which has the auxiliary function of promoting metabolism and promoting fat burning. It is recommended to keep 7~8 hours of adequate sleep every day, which is very helpful to lose weight and maintain good health.