How to quickly get rid of belly fat in winter

The latest 10 excellent ways to lose weight

Reduce caloric intake

Nutritionists believe that no matter what you control - protein, carbohydrates or fat, What ultimately decreases is caloric intake. If a person consumes 800 fewer calories per day, he or she can lose 10 pounds in six weeks; if he or she consumes 500 fewer calories per day, he or she can lose 10 pounds in two and a half months. But be careful not to lose weight too quickly, otherwise it will be very dangerous. Note

Every person must consume at least 1,200 kcal of calories per day. If too little calories are supplied to the body, muscle will be lost. Muscles are the key for the human body to consume calories and promote metabolism.

Eat less fatty foods

Experts point out that every 1 gram of fat contains 9 kilocalories. Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal. Therefore, if you want to lose weight, you don’t have to eat less. You can replace fat-containing foods such as butter with fresh vegetables, fruits, and cereals. Experts believe that if you eat only 20 to 40 grams of fat every day, you can lose 10 pounds in 2 months. However, not everyone can lose weight if they eat less fat. If they eat too many carbohydrates, they will gain weight.

Reduce food intake

If you want to lose weight, you don’t have to give up your favorite foods. The important thing is to control them. If you prefer a certain food and eat a large amount, you should pay attention to reducing the portion each time. Instead of eating 200 grams of meat 4 times a week, eat 100 grams each time. In this way, you can consume 1,200 fewer calories and lose 10 pounds in about 7 and a half months. It is recommended that dieters place a scale in the kitchen and post a warning sign to remind themselves of the weight of food intake.

Eat more liquid food

Usually, it is very convenient to prepare liquid food. If you only consume liquid food or drinks for one meal a day, you can lose 10 pounds in 8 months. Liquid food should be varied to avoid nutritional deficiencies. Under the guidance of a doctor, you can even eat two liquid meals a day. This can result in a weight loss of 10 pounds in 5 weeks. But make sure the liquid food you choose can provide the nutrients and protein your body needs, and ensure three meals a day.

Lose weight

Insist on walking 5 kilometers 5 days a week, once a day, within 45 minutes each time. Lose 10 pounds in 6 months. If you walk 6.

5

kilometers in 45 minutes, your weight will drop faster. Maybe someone will say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite. Therefore, before or after walking, you can eat some low-fat foods or fresh fruits, and drink more water to replenish the body water lost due to sweating.

Fixed exercise

Performing fixed exercises 3 to 5 times a week is a good way to reduce body fat, lose weight, increase muscle, and make you energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can lose 10 pounds in 4 months Swimming, 4 hours a week, can reduce 10 pounds in 4 months; Cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can reduce 10 pounds in 5 months. If you have not done regular exercise before, you should do less at the beginning to prevent harm to your body. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.

Strength training

Strength training can strengthen muscles. The more muscle you have, the faster your metabolism will be. A 45-minute weightlifting session three times a week can help you lose 10 pounds in 10 months. To avoid injury, ask a trainer to help choose the appropriate weight and develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility, and the weight and frequency of weightlifting can be gradually increased.

Reducing calorie intake and combining it with walking

Replacing Coca-Cola with soda water can reduce the daily intake of 150 kcal. If you add 5 kilometers of 45-minute walks 5 times a week, you can lose 10 pounds in 3 months. If you lower your calories even more and still keep walking, you can lose 10 pounds in 7 weeks.

Reducing fat intake combined with weight lifting

This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. Eat less

20

g of fat every day and lift weights for 20 minutes, three times a week, and you can lose 10 pounds in three and a half months.

The best choice

Based on the above nine methods, develop a step-by-step plan that can be implemented. The ideal combination plan is to control fat intake and strengthen exercise and strength. train. As long as you have confidence and persevere in doing it, you will be able to achieve the goals of losing weight, strengthening muscles, and promoting cardiovascular health and body metabolism. Reduce your calorie intake by 100 kcal every day, walk 3 kilometers three times a week for 30 minutes each time, and do weight lifting twice a week for 40 minutes each time. This combination can result in a weight loss of 10 pounds in 5 months. If you combine the three methods at the beginning, you may not be comfortable with it, so you might as well try to increase it gradually. For example, add it one method at a time. Be patient and don't rush.

Experts point out that women should ideally lose 1 to 0.5 pounds per week, while men should lose 1 to 2 pounds per week.

Calculation of the principle of controlling calories to lose weight:

When the body adds 7,700 calories, it is equivalent to gaining 1 kilogram of weight. On the contrary, every 7,700 calories consumed is equivalent to losing 1 kilogram of fat. Therefore, the most scientific way to lose weight is to control the amount of calories entering and exiting the body