What is the fastest and most effective way to lose weight, and is not easy to rebound after success?

The medium-speed weight loss method is the fastest and most effective, and it is not easy to rebound after success. The core of weight loss is to consume more than you consume, eat a balanced diet, and exercise moderately. Only in this way can you lose weight healthily.

Medium-speed weight loss methods are as follows;

Breakfast: a bowl of millet porridge + an egg + a cucumber

Lunch: half a bowl of rice + a vegetable + a piece Chicken breast

Afternoon: 3-4 o'clock 2 cups of green tea can clear oil and fat

Dinner: a bowl of multi-grain porridge + an egg + a vegetable

Whole Drink 2000 ml of water a day. Drinking water can promote metabolism and burn fat faster.

If you feel hungry during the meal, you can eat low-calorie foods, such as 3 to 4 pieces of soda biscuits, or a cucumber, or 6 to 7 cherry tomatoes, or a tube of yogurt.

Stop eating 3 hours before going to bed at night. This will put a burden on your gastrointestinal tract and affect your weight the next day.

The total energy throughout the day is reduced by one-third from the previous basis. That is, you usually eat 2 bowls of rice, but now slowly reduce it by one and a half bowls, or one bowl. The intake is reduced. As the consumption increases, the weight naturally gradually decreases.

In addition to reducing dietary intake, moderate exercise is also necessary. As the saying goes, exercise can help you shape your body and metabolize fat. When you go out, you can usually choose exercises that are suitable for long-term persistence according to your own situation. For example, walk 6,000 steps, briskly walk for 45 minutes, skip rope 1,000 times (increase slowly according to your own situation). After exercise, supplementing with an appropriate amount of protein is helpful for building muscle. The higher the ratio, the faster your fat will be burned.

What is the fastest and most effective way to lose weight, and is not easy to rebound after success?

Health Ascetic, let’s start the lecture!

In order to achieve the goal of losing weight, many people begin to strictly control their diet and set some exaggerated goals for themselves. In fact, this method is wrong and can easily cause injury to the body. Not only that, Long-term malnutrition can easily cause serious health problems in the body.

So how should we lose weight healthily and effectively?

1: Fixed exercise

Practice four to five times a week, and try to exercise for more than forty minutes each time. This can better help lose weight. I prefer swimming in life. , running, cycling and other methods can very well help lose weight

2: Approach foods with strong satiety

You don’t have to go on a diet to lose weight. Many times it is more important to eat well than to eat less. Strictly controlling your diet is often not good. It is appropriate to be close to eggs, sea fish, oats, corn, tomatoes and other foods in life

Three: Pay attention to reducing Some Hidden Caloric Intake

What are hidden calories? It is a large amount of calories that you inadvertently take in. The more classic examples are: milk tea and cola. If you choose to replace a can of cola with a cup of boiled water every day, you can consume about 180 kcal less calories every day, which is converted into running Just a 45-minute exercise

Supplements to the above content

1: The most effective way to lose weight is not necessarily healthy, so you cannot pursue speed when it comes to weight loss. As for weight loss rebound, If you diet too much, you will inevitably rebound after losing weight successfully, so what we need to do most is to plan our diet reasonably

2: Exercise as much as possible. Exercise can effectively increase your own metabolism and help accelerate the process of weight loss. Not only In this way, we can also add some strength training to our daily life, which can better help break through the weight loss plateau

3: In addition to three meals a day, it is forbidden to eat other foods, late night snacks and Afternoon tea is also not an option. Try to avoid high-calorie fried foods and drinks with high sugar content

The fastest, most effective and successful way to lose weight is to burn fat quickly. It is not easy to rebound later. What you lose weight is to lose excess fat in the body and increase muscle proportion. Only in this way can you achieve the effect of healthy weight loss without rebound when combined with a balanced diet and moderate exercise.

The core of weight loss is that consumption is greater than intake. The basis of weight loss is a balanced diet, and the essence of a balanced diet is the combination of three meals a day. During the weight loss period, high-calorie foods are reduced , the intake of high-fat, high-sugar and high-salt foods, increase the intake of low-calorie, high-fiber, strong satiety foods, and achieve the effect of healthy weight loss without rebound through healthy weight loss methods.

The method to burn fat quickly is as follows:

1. After getting up in the morning, drink a cup of 300 ml of warm water on an empty stomach to clear the stomach and promote defecation.

2. Breakfast: a bowl of oatmeal + a boiled egg + an apple.

3. Lunch: 20 minutes before the meal, a cup of 100 ml warm water + 80 grams of brown rice + 100 grams of steamed sea bass + 100 grams of stir-fried vegetables.

4. Afternoon: A cup of freshly squeezed vegetable juice (freshly squeezed with a variety of fruits and vegetables mixed together) to remove fat and eliminate waste and toxins from the body.

5. Dinner: a bowl of 7-color vegetable soup + a piece of sweet potato + 50 grams of stir-fried tofu.

6. Drink 2000 ml of water throughout the day. Drinking water can improve metabolism and promote fat burning, replenish the body's water needs, promote excretion, and avoid constipation.

7. Go to bed before 11 o'clock at the latest. Adequate sleep will help improve metabolism and increase fat burning, while ensuring that you are energetic the next day.

8. Keep the amount of exercise for more than 40 minutes throughout the day, mainly aerobic exercise + strength training as an aid. Choose aerobic exercise, such as jogging, brisk walking, skipping, and cycling. , hula hoop and other sports. Strength training options such as crunches, push-ups, sit-ups, squats and other exercises.

9. Record your diet and exercise every day, and develop the habit of recording to prevent your weight from falling off the scale, so you can find the reasons and adjust your weight loss plan in time.

After successfully losing weight, you should also remember to develop regular habits in diet and exercise, which will be of great benefit to weight maintenance and physical health.

There is a joke about this problem, which is the fastest and most effective way to lose weight, and will not easily rebound after success? The answer is: amputation!

Of course, this is a joke! But losing weight actually doesn’t take much time! Think about how long you have been fat, three years? Five years? ten years? You have been fat for such a long time, and now I tell you that it only takes less than half a year to return to normal weight, and it does not need to be an uncomfortable process. Will you follow it? Half a year is enough to reduce the weight to a very low level!

Losing weight is a transformation of the body. If the change is too rapid, problems may easily occur. In the extreme case, dieting and weight loss can lead to anorexia or bulimia!

Why is obesity? If you cannot change your living and eating habits, you will still gain weight even if you lose weight! Many people are drifting away on the road of losing weight, regaining weight, losing weight, and regaining weight! And it will become increasingly difficult to lose weight!

Due to genetic factors, many people are prone to storing fat. I am one of these people. I am envious and jealous of those thin people who are not prone to storing fat! But regardless of genes, we can all lose weight to a normal weight by changing our living and eating habits. It is easier said than done. We must live a regular life, eat a balanced diet, control calories, and increase exercise habits!

Lifestyle and diet are more important than exercise! In other words, even if you don’t exercise and have good living habits and dietary adjustments, you will lose weight successfully!

This is the most effective way to lose weight, and if successful, you can control your weight for a long time!

Obesity affects people’s image and health, and tests people’s self-control ability. Many people stumble along the way to lose weight, and if they don’t pay attention along the way, they end up back where they started. A reasonable and effective way to lose weight is a combination of human psychological factors, diet control and exercise. If one aspect is missing, it can easily lead to rebound. 1. Fully realize the harm caused by obesity

1. Harm to health: Obese people are more likely to suffer from diseases such as hypertension, hyperlipidemia, diabetes, and fatty liver.

2. Psychological harm: Obesity does not meet public aesthetic standards, and self-confidence is easily affected, resulting in adverse psychological effects.

3. Damage to the image: If you can’t find suitable clothes to dress up, your own image will be affected.

4. Affects the quality of life: Obese people are overburdened, have difficulty moving, and have reduced physical fitness, which brings inconvenience to work and study. 2. The principle of health and weight loss

By accelerating fat burning, reducing calorie intake, and reducing excess fat in the body. When the body consumes more calories than it absorbs, fat will not accumulate in the body, thus achieving the goal of losing weight. If you want to burn calories and lose fat, the best way is through exercise. 3. How to lose weight reasonably and effectively

1. Have firm willpower: have the perseverance to control your diet so that you do not take in too much food at each meal, have the perseverance to persist in exercising, and never give up halfway.

2. Control your diet reasonably: Eat small meals frequently, eat more vegetables, fruits and whole grains, eat more high-protein foods such as fish and eggs, and eat less foods with high fat content such as fried foods. Drink plenty of water, don't eat snacks, and stay up late drinking.

3. Running can reduce excess body fat: It is recommended to run for more than 30 minutes each time, when fat begins to burn. Running heart rate reaches 60%-70%, which is the best state for burning fat. If you want to lose weight, you must also achieve a certain amount of exercise. It is recommended to run 4-5 times a week, with 2 days of rest, about 5 kilometers each time.

4. Combining strength training with running will prevent rebound after weight loss: adding about 30 minutes of running after strength training is particularly effective in reducing fat. Because after strength training, the basal metabolic rate increases, even if a person is still burning fat while resting, coupled with the consumption of running, the effect will be much better. 4. Precautions during the weight loss process

1. Prevent rebound: Weight loss is a very self-disciplined matter. If you can't keep your mouth shut or move your legs, once you stop and fail, the rebound will be bigger.

2. People who lose weight are generally heavier. Pay attention to stretching and relaxing when exercising to avoid harm to the joints.

3. You must eat breakfast during weight loss and avoid overeating.

4. It is not advisable to go on a diet to lose weight, as it is easy to rebound.

In short, losing weight is a very hard thing, and it is a major event that affects your health and quality of life. There is no shortcut. Only by combining diet control and exercise can you create a new self.

First of all, thank you for reading. As a veteran with nearly 20 years of experience in the fitness field, I would like to share my views.

This question is very representative. Many friends I have come into contact with who want to lose weight have this appeal.

Losing weight is not something that happens overnight. The more you pursue quick results, the more likely you are to be impulsive and the easier it is to give up halfway. Many people will rebound to varying degrees after losing weight. Therefore, we need good weight loss methods and good self-control ability. What you need to pay attention to when losing weight effectively

Many people think of losing weight by "hungry". Dieting can make you lose weight, but this will cause the body to be alert for survival and respond by lowering the basal metabolic level. When you return to your normal diet, your body rebounds with a vengeance in response to another possible existential crisis that may occur next.

Therefore, to lose weight, you need to first develop a reasonable weight loss diet plan to ensure reasonable nutrients and eat three meals a day on time. Of course, you cannot allow yourself to consume too many calories, and try not to eat fast food such as fried foods and hamburgers.

It is very important to increase protein intake. Chicken breast, beef, and deep-sea fish are the best and are very high-quality protein sources. Also eat more vegetables, but less sweet fruits.

You can also eat small meals frequently to speed up your metabolism and make you feel full at each meal.

Many people only do aerobic exercise to lose weight. Because of the rumor that "aerobic fat loss and anaerobic muscle gain", aerobic exercise such as running has become a must-have. And I feel afraid of strength training and worry about my thick legs and arms.

I can tell you responsibly that only by engaging in strength training can you be on the right track to lose weight. Strength training can increase muscle content, thereby increasing total consumption, increasing basal metabolism, accelerating weight loss, and ensuring no rebound.

Of course, the improvement of basal metabolism is a long-term process, and strength training is not that magical. It requires persistence for a period of time. Even so, it is much better than losing weight and losing weight.

In addition, strength level is the key to ensuring the implementation of the training plan and ensuring the quality of training. Only by laying a good foundation can the training intensity be gradually increased, thereby improving efficiency in the process of fat loss, and ultimately being able to control the body shape with ease.

Now I will introduce to you a weight loss diet plan and an exercise plan for your friends’ reference. Weight loss diet plan

One hard-boiled egg, a cup of skim milk, a piece of fruit or two slices of whole bread.

A portion of steamed fish, a portion of stir-fried vegetables, a small bowl of rice,

A portion of chicken breast, a medium-sized corn, and a fruit and vegetable salad. Weight loss training plan

Strengthen cardiopulmonary function, improve body flexibility, and improve core muscle strength.

Reduce body fat rate, improve cardiorespiratory endurance, improve muscle strength in various parts of the body, increase muscle content, and improve basal metabolic level.

Targeted training makes the body tighter, continues to improve cardiopulmonary function, body flexibility, coordination, and shapes body lines.

Each stage must have a detailed arrangement of training movements. The weight, number of times, and number of groups used must be determined according to your own situation, and continuously adjusted as the training progresses. A sample weekly workout is given below.

1. Warm-up: jog for 15 minutes

2. Equipment exercises: chest, triceps, abdomen

Flat bench press 15 times/group*4

Incline bench press 15 times/group*4

Incline dumbbell press 15 times/group*4

Rope pull-down 15 times/group*4 < /p>

20 abdominal crunches/group*3

3. Brisk walking: 60 minutes

1. Warm-up: jogging for 15 minutes

2. Equipment exercises: back, biceps

Deadlift 15 times/group*4

Elastic band-assisted pull-ups 15 times/group*4

Sitting back pull 15 times/group*4

Biceps curl 15 times/group*4

Arm curl 15 times/group*4

< p> 3. Brisk walking: 60 minutes

1. Warm-up: running for 15 minutes

2. Equipment exercises: shoulders, legs

Seated dumbbell press 15 times/group*4

Upright rowing 15 times/group*4

Standing lateral raise 15 times/group*4

Smith squat 15 times /group*4

Leg flexion and extension 15 times/group*4

Abdominal curls 20 times/group*3

3. Brisk walking: 60 minutes

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Thursday: Same as Monday

Friday: Same as Tuesday

Saturday: Same as Wednesday

Sunday: Closed

< p> I do not advocate dieting to lose weight.

Then all weight loss that can improve metabolism is desirable.

The first is a balanced diet, with a balance of meat, eggs, milk and vegetables, and less oily and sugary staple foods. If you want to lose weight quickly, you should stop eating staple foods during the period.

The second is to have smooth bowel movements and a certain amount of dietary fiber. Make sure that whole grains, vegetables with roots, cabbage, leeks, celery, etc. can help with defecation

Thirdly, drink more than 2000 ml of water.

Fourth, exercise for more than 45 minutes and don’t be too tired.

I tried it and it was easy to lose weight, very quickly and without rebound.

Eat enough in the morning, eight minutes full at noon, eat less at night, and walk 5 kilometers after dinner every day after work. I guarantee you will lose more than ten pounds a month, wo180/140, two months ago I was 160 pounds. In the morning, I eat two boiled eggs, some oatmeal and some vegetables, and at noon I eat a small amount of beef and chicken, remembering less oil, less salt and more vegetables. In the evening, I can eat bitter gourd, tomatoes and cucumbers to keep me full, don’t eat snacks or carbohydrates, eat less refined grains and more Eating corn, millet and taro, I hope it will be helpful to you. This is my experience

I am very happy to answer your questions. I hope my answer can give you some help.

First of all, the best way to lose weight is to exercise to lose weight. I recommend to you a simple, easy-to-learn, and easy-to-master bodyweight fat loss and body shaping training program.

Bodyweight fat loss and shaping training plan (fully warm up before training, stretch after training)

Monday. Push-ups, sit-ups, jogging

Tuesday . Rest

Wednesday. Pull-ups (if you can’t do pull-ups, you can do Australian pull-ups), hanging leg raises, jogging

Thursday. Rest

< p> Friday. Bodyweight squats, sit-ups (stretch after squatting)

Saturday. Rest

Sunday. New cycle

Above plan Jogging refers to walking slightly faster than normal walking. Running for more than 45 minutes can achieve the effect of fat loss.

In addition, you should eat a light diet rich in protein.

I hope the plans and suggestions I recommend will be helpful to you, and I wish you success in losing weight!

The most important way to lose weight is to control your mouth and develop good eating habits so that it is not easy to regain weight after losing weight.

01 Three ways to lose weight

As we all know, losing weight is nothing more than keeping your mouth shut, walking your legs, controlling your diet and exercising. There are three common weight loss methods in real life:

02 Any weight loss method is inseparable from diet control

Among the three weight loss methods, the fastest way is to significantly reduce diet. Many celebrities It is to achieve weight loss in a short period of time through extreme dieting methods. This method works quickly, but strictly speaking it cannot be regarded as effective weight loss, because once the diet is resumed, the weight will rebound quickly.

A two-pronged approach of controlling diet and exercise is the most effective way to lose weight. Taking a long-term view, starting from changing your living habits, and developing good eating habits and exercise habits, you can lose weight successfully without realizing it. Because good living habits have been developed, weight loss results can be maintained without rebound.

The fastest and most effective are often not the same: the fastest way to lose weight is not necessarily the most effective (it will rebound quickly), and the most effective way to lose weight is often not the fastest.

What is certain is that no matter whether it is the fastest or the most effective method, successful weight loss is inseparable from diet control. In any situation, including crazy exercise, if you don’t control your diet at all, eat what you like, and overeat, you can at most maintain your weight, and it will be very difficult to lose weight. On the contrary, if you don’t exercise at all and only control your diet, the weight loss effect will be obvious.

03 It is recommended to lose weight with a long-term goal and develop good eating and exercise habits

Unless there are special circumstances, it is best to lose weight with a long-term goal. There is no point in letting your weight rise and fall by controlling your eating and drinking. Improper methods will also damage your health.

It is recommended not to choose the fastest way to lose weight, but to choose the most effective way to lose weight. If you develop good eating habits and exercise habits, you will lose weight sooner or later, and you will lose weight in a healthy way, and it is not easy to regain weight. Not only will you lose weight, it will also change you from the outside to the inside.

Developing good daily eating habits includes not overeating, staying away from junk food, paying attention to food calories and nutrients, and reasonably arranging food structure and eating time while controlling total calories as much as possible;

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Developing good exercise habits includes one or two favorite sports, such as running and cycling. Based on this, insist on regular exercise and integrate exercise into daily life. Develop the habit of balancing your diet with exercise and self-regulation.

In summary, the fastest way to lose weight is to strictly control your diet. Dieting has the fastest weight loss effect, but it is also the easiest to rebound;

Establishing good eating and exercise habits is the most effective The method of losing weight is not easy to rebound, but it takes time to develop habits, and it also takes time to successfully lose weight.

I hope my answer can help you.