method reducing weight

1. At present, the fundamental cause of obesity is the decrease of fat metabolism, and modern medicine has classified obesity as a metabolic disease. Therefore, improving metabolic level and ability is the key to healthy weight loss. It is by improving the metabolic ability of obese people that we can lead the new trend of losing weight. This pure natural method of losing weight transcends the effects of exercise and yoga, abandons the side effects of diet pills, and creates a new century era of healthy weight loss.

Balanced nutrition+low calories+no decline in human metabolism+no more than 4 kg of weight loss a week.

Second, healthy weight loss should be a safe, healthy and effective way to lose weight. Specific to individuals, we should choose appropriate food and methods to lose weight according to our physical characteristics. For example, some people are obese because of overeating, and overeating is probably due to psychological reasons, such as serious difficulties, setbacks and even psychological shadows. At this time, what dieters need to do is to face difficulties bravely, solve difficulties, or see a psychologist or even a hypnotist, in order to lose weight fundamentally. For another example, some people are obese because of their cold constitution, which leads to a lot of fat on their bodies to keep warm. At this time, dieters should go to Chinese medicine to recuperate their bodies instead of adopting a fruit and vegetable diet. This is obviously a way to aggravate yourself, and ultimately ruin your body.

Healthy weight loss (4 sheets)

Third, healthy weight loss must be healthy and safe, and you must choose the correct method that suits you. You can't blindly follow the trend. Healthy weight loss is what every dieter wants to do. If you want to have a slim figure, you must take appropriate measures. Don't be too hasty All kinds of weight loss methods and drugs have been here, and the ultimate harm is your body. Not only the ideal of slim figure is reduced to ashes, but also the health of the body is damaged. Everyone has different reasons for obesity, and the most effective way to lose weight is not suitable for everyone. Obese people who want to lose weight healthily or keep slim figure must choose healthy weight-losing products that suit them according to their physique, obesity reasons and living habits, so as to achieve the purpose of slimming and beautifying. Healthy weight loss can not blindly use weight loss products, you should choose the way that suits you, so as to lose weight healthily.

Fourth, achieving these four standards is to lose weight healthily. With the improvement of people's living standards, many people, especially women who love beauty, began to use various diet pills and acupuncture in a hurry, trying to curb their increasingly fat figure. Weight loss experts in Beijing said that it is not only easy to damage the body and lead to weight loss rebound, but also may shorten life expectancy or endanger life. Moreover, because the market of diet pills is mixed, the advantages and disadvantages are different, which leads to the confusion of the market of diet products and casts a shadow on people's weight loss. With the popularization of the concept of healthy and green life, more and more people favor healthy weight loss. Common healthy weight loss includes healthy weight loss exercise and healthy diet. Exercise to lose weight means insisting on exercise. Occasionally strenuous exercise will only increase the burden on the heart, damage the muscles and soft tissues, and stop the exercise and have the problem of violent rebound. Healthy diet refers to scientific and balanced nutrition intake, and don't go into the misunderstanding of fasting.

2 diet principle editor

Reduce calorie intake

Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. if

Common high-calorie foods

A person who consumes less than 800 calories a day can lose 10 pounds in 6 weeks; If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

Control staple food and limit sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

Eat less 1 meat, lose weight for 2 months 10 kg.

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 replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Reduce food intake

If you want to lose weight now, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a large amount, you should pay attention to reducing the amount each time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Every day 1 meal, liquid food for 5 weeks, minus 10 kg.

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

Be able to persevere and not give up easily

If you want to lose 20 pounds, the first thing to do is to have confidence in losing weight.

In addition, we should constantly give ourselves psychological hints: obesity is too harmful, and losing weight helps to keep healthy. Statistics show that people who regard weight loss as an important project have much better weight loss effect than those who regard weight loss as an episode in their lives. Therefore, the more confident you are about losing weight, the more remarkable your weight loss results will be.

3 index editing

Healthy weight loss has 12 indicators:

1) Weight loss is generally not more than 2 kg per week (it can also vary according to people's adaptability), and it is not more than 4-6 kg at most;

2) Body circumference (WHR \ body mass index, etc. ) also decreases with the decrease of body weight and body fat;

3) Ensure that the calorie intake can provide the minimum energy demand of the body every day;

4) ensure a balanced diet to meet the nutritional needs of the body and exercise;

5) Moderate exercise, neither too little (ineffective) nor too much (burdensome to the body);

6) Have a good sleep (not a big sleep) to ensure the implementation of the most scientific exercise nutrition dual intervention diet;

7) Be able to maintain a good mental state and a relaxed mood.

8) Eat a healthy diet, eat less fried food and eat more fruits and vegetables. Cucumber and apple will do.

9) Exercise more and have the habit of going to bed early and getting up early.

10) Don't deliberately lose weight. It's best not to take diet pills. Eating them is not only bad for your health, but also will rebound.

1 1) It is recommended to run every day, which can not only enhance physical fitness, but also properly lose weight, preferably in the afternoon.

12) Modern people are overnourished and should eat more coarse grains, such as naked oats instant noodles and buckwheat instant noodles produced in the north, which are non-fried, low-fat, low-sugar, colorless and pollution-free foods! Regular consumption will have a good weight loss effect!

Three principles of slimming

1. Staple food must be eaten, but it should be balanced and not overeating.

2. Don't refuse meat.

It is forbidden to eat sweets, wine and fruits with high sugar content.

Green weight loss health code

Avoid losing weight quickly: after losing weight quickly, it is not easy to maintain the weight loss effect, because the method of losing weight quickly is not a natural habit. When you are hungry, it is time for your body to burn fat: exercise for half an hour, and the effect of burning fat is the best. Pay attention to supplementing water after exercise.

Chew slowly every meal: this is the best way to satisfy and reduce appetite.

Avoid napping: seven hours' sleep is enough. When sleeping, the metabolic rate is the lowest, the energy consumption is the least, and the synthesis of cholesterol and fat is greatly increased. Sleeping but eating less will also be the main reason for getting fat.

Just have enough sugar and oil: reducing the daily intake of sugar (rice flour) and oil is a necessary way to lose weight.

Don't drink stir-fry soup: this soup is high in oil, easy to absorb and easy to make people fat.

Eat less in leisure time: the metabolic rate is low and the calorie consumption is low in leisure time, so the calorie of food should be reduced as appropriate.

Don't eat midnight snack: when you eat before going to bed, calories are most likely to be converted into fat and accumulated in your abdomen.

Don't eat leftovers: in order not to waste, it's hard not to get fat every time you put leftovers from bowls and plates in your stomach.

Fat people with weak willpower: We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for life.

Healthy weight loss methods:

1, eat more black food.

To lose weight in winter, you can eat more black food when drinking food. For example, black rice, black dates, rye, black fungus and so on. Black food has the functions of eliminating human body, free radicals and active oxygen, reducing blood fat and keeping warm. Black food is rich in crude fiber, which is more conducive to weight loss. Black food has a strong satiety and can avoid excessive fat intake.

Step 2 replenish water

Don't forget to replenish water while drinking diet drinks. When the body is short of water, it will affect the normal, blood circulation and metabolism, which is very unfavorable for weight loss. In winter, many girls will drink less water, which is even worse. It is more effective to insist on drinking more water to lose weight. Drinking a cup of warm boiled water or honey water on an empty stomach every morning not only supplements water but also promotes gastrointestinal peristalsis.

4. Low-calorie food

Many people choose to eat hot pot in winter. Eating hot pot is high in calories, and whether it is soup base or sauce, it is not conducive to losing weight. But if there is nothing wrong, it is inevitable to dip in various sauces. If you usually lose weight by diet, of course, you should give priority to lightness, avoid frying and put less condiments.

5. Diet drinks

Whether it is tea or fruit juice, natural drinks have the effect of slimming. But the diet drinks mentioned here do not include diet tea. Make a cup of natural and fresh fruit and vegetable juice at home, such as lemon juice, apple juice, tomato juice and orange juice. Drinking before meals can effectively suppress appetite and avoid overeating. It can also be combined with some natural plant fibers from ansley to help decompose fat.

6, adhere to moderate exercise

Losing weight in winter is not suitable for too intense exercise and it is easy to catch a cold. You can choose light exercise, such as walking, jogging, cycling, yoga, gymnastics and so on. As long as you have enough exercise time, you can also burn fat to lose weight.

4 Weight Loss Mode Editor

prescriptive

With the arrival of summer, all kinds of fruits are on the market, and the fruit market is dazzling. At this point, you might as well eat more fruits to lose weight.

1, watermelon

Watermelon is the most common and frequently eaten fruit in summer. Watermelon can not only quench thirst, but also help to lose weight. The water content of watermelon is incomparable with other fruits. Eating watermelon can induce diuresis, help digestion, help people to eliminate excess water in the body and maintain the normal operation of kidney function. Watermelon is a low-calorie fruit. Eating watermelon helps to lose weight, but it should be eaten in moderation, not in excess. Eating too much may lead to fat accumulation, which is not conducive to weight loss.

Step 3: soup

Vegetable soup, winter melon soup and so on, as the first course, are the best appetizers in summer. Eat more liquid before the staple food, and make your stomach half full first, so you won't eat so many staple foods.

Step 4: vegetables

Tired of eating boiled vegetables and fried vegetables, you can use magic to make onions, sweet peppers, pumpkins, carrots, asparagus and garlic into salads and vegetable cakes.

5. Salad

Salad is easy to make and healthy to eat. Soak and wash vegetables and fruits, cut into shreds and slices,

Healthy weight loss

Add low-fat cheese, a handful of nuts, a small amount of spices and two pieces of bread, and a meal will be solved.

6, low-calorie drinks

In summer, many desserts such as ice cream can be seen everywhere. If you are not careful, a lot of mousse, Sweet Caffe, tea and soda will be swallowed. Unconsciously, a pile of heat accumulates in the body. It's very hot, we usually drink a lot of drinks, but our appetite is still strong, so we accidentally take in too many calories. The following refreshing drinks can help you get rid of excess calories and make you have a skinny summer. They are especially recommended, so you can have no worries.

Herbal tea juice: half a glass of water plus a bag; It can detoxify, remove greasy and eliminate fat in a healthy way. Lemon juice: Add 1 slice of lemon 1/4 cups to half a glass of water to relax your body. Pomegranate juice, add some ice and a cold drink will be ready. Brew in boiling water, let it cool, and adjust the temperature according to personal taste.

7.kiwi fruit

Kiwi is rich in vitamin C and has always been a favorite fruit. Its special ingredients can decompose protein eaten by people into small molecular amino acids, which is beneficial to human absorption and reduces the chance of transforming into body fat or visceral fat accumulation. The water-soluble fiber (pectin) contained in kiwifruit can prevent the small intestine from absorbing the fat obtained from food, let the fat be excreted with feces, and reduce the chance of accumulation in the body. For people who like to stay up late or eat late, kiwifruit rich in actinidine digestive enzymes can effectively help digestion and reduce the burden on the stomach, which is a good partner for people to lose weight.

8.bananas

Many summer fruit diet meals contain bananas. Bananas have high sugar content, which can be digested immediately after eating and quickly replenish physical strength. Eating bananas will also make you feel full and reduce your appetite. Bananas are rich in dietary fiber, vitamin A, potassium and so on. And it has a good effect on the whole intestine, strengthening tendons, diuresis and soft stool.

9. Cauliflower and green beans

Combine these two extremely low-calorie foods with delicious meals. Sprinkle a small amount of salt, this diet food can improve the metabolic function of girls without extra exercise. Using this fat-burning vegetable combination will definitely help girls lose weight healthily.

10, fish

Choose fish, which is one of the easiest ingredients to find to lose weight. At the same time, nutritious food is rich in protein. Preparing a delicious main meal and choosing low-calorie fish through cooperation with fish is a good healthy diet food.

1 1, persimmon

These delicious fruits can provide vitamins and a lot of antioxidants. No more than 70 calories is very suitable for losing weight, and it can also solve girls' love for food. Persimmons can be bought in every store, which is a very cheap and healthy way to lose weight.

12, soybean

Healthy beans such as soybeans contain no more than 365,438+0 calories, which helps girls burn fat. Put soybeans in the weekly healthy diet menu, and girls can make full use of these foods to lose weight healthily.

13, yellow tomato

Tomatoes, according to their color and composition, contain different calories. Yellow tomatoes contain only 15 calories, while red tomatoes contain 18 calories. Clean up your refrigerator and store a lot of persimmons, which are very healthy weight-loss vegetables.

14, mushrooms

In the diet of losing weight, the low-calorie diet is also very healthy. Mushrooms contain only 26 calories, various minerals and healthy carbohydrates. These mushrooms are definitely the first choice for girls to lose weight healthily.

15, black beans

The content of high-quality protein in black beans is above 45%. It is four times that of soybeans, so it has also won the reputation of "the king of beans". Compared with meat, its protein content is twice that of meat (pork and chicken), three times that of eggs and 12 times that of milk. The black bean protease made from black beans is undoubtedly easier to be absorbed by people, which is more obvious for eliminating toxins in the body and thus achieving the purpose of losing weight.

Weight loss exercise

It's spring, and the MM who love beauty should start dressing up. But after a winter of fat accumulation, what should I do with my skirt?

Simple weight-loss exercises

Remove excess fat. Let's demonstrate the "sofa movement" for you. MM can also lose weight easily at home and get rid of the sequelae of obesity in winter. Step one: turn around.

Action focus: sit in front of the sofa, knees together, upper body twisted in the opposite direction. Do it three times after each time 10 second, and then switch sides.

Stretching position: left and right waist muscles.

Step 2: Side waist

Action focus: lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn.

Stretching position: left and right waist.

Step 3: Lift your hips and abdomen: Sit in the front of the sofa, hold the handle of the sofa with both hands, lift your feet together, bend your knees upwards, pause for 2 seconds for each lift 1 time, then put it down and go back and forth1time.

Stretching parts: muscles in the front abdomen and buttocks.

Step 4: Stretch your back.

Action focus: put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times.

Stretching position: back muscles.

Step 5: Behind the hips

Key points of action: bend the front legs flat, straighten the rear legs with knees down, lean forward, pull the sofa with both hands straight, and repeat for 3 times after the action lasts 10 second.

Stretching position: the muscles behind the buttocks.

Step 6: Long legs

Action focus: 1 Put your feet straight and flat on the sofa, and 1 Put your feet bent on the ground, and lean your body in the direction of straight feet. After each action is held for 10 second, repeat it three times.

Stretching position: the muscles behind the thigh.

thigh

Action focus: 1 feet straight, and 1 feet bent, knees down. After the action is held for 10 second, repeat for 3 times.

Stretching position: front thigh muscle.

Step 8: thighs and hips

Action focus: Sit your hips on the front of the sofa, straighten your knees, keep your body and abdomen close to your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities.

Stretching parts: muscles at the back of thighs and buttocks.

Weightlessness method

Walking for 45 minutes, losing weight for half a year 10 kg.

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg 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.

Fixed exercise

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

In addition, you can also do "slimming exercises" on your way to work.

If you sit while riding, lift your legs together about 5 cm off the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.

Strength training

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a 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.

Reducing calorie intake combined with walking

Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.

Reducing fat intake by lifting weights

This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.

optimum selection

According to the above methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at first, so try to add them slowly. For example, add and do methods one by one. Be patient and don't rush for success.

Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.