How to lose weight and lose weight all over your body

1. Exercise to lose weight:

1. Skipping rope weight loss method

Skipping rope can not only help increase the power of lipolytic enzymes and promote the consumption of excess fat, but also reduce stored calories, thereby effectively losing weight.

2． Swimming to lose weight

Swimming is the most common way to lose weight in the summer. Swimming is one of the aerobic exercises that can not only help you lose fat, but also strengthen your body and improve your immunity. It's worth noting that you have to do more breathing exercises and less hypoxic training when swimming. In addition, swimming time should be one hour or more.

3． Jogging method to lose weight

The movements of jogging are simple and easy to master. Jogging is a comprehensive and easy-to-modify exercise and has excellent weight loss effects. Therefore, this sport is most popular among middle-aged women and women with weak constitutions. Jogging has become a popular way to treat obesity, depression, autism and lack of physical fitness.

4. Ball sports method

Aerobic exercise helps to lose fat, and ball sports are certainly no exception. People with a strong sense of rhythm and strong interests are particularly enthusiastic about ball games.

2. Diet principles for weight loss

1. Control staple foods and limit sweets

If the original food intake is large, the staple food can be reduced by reducing the amount of staple food in three meals a day. Go for 50g. Try to eat less or no foods that contain too much starch and are extremely sweet, such as sweet potatoes, potatoes, lotus root starch, jam, honey, candies, preserves, malted milk, and juice desserts. Non-staple foods can include lean meat, fish, eggs, soy products, vegetables and fruits with less sugar content, etc.

2. Reduce caloric intake

Nutritionists believe that no matter what you control - protein, carbohydrates or fat, what ultimately reduces 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. It should be noted that each 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.

3. 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 consuming 200 grams of meat 4 times a week, eat 100 grams each time. In this way, you can consume 1,200 fewer calories and significantly reduce your weight 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.