What are the healthy ways to lose weight?

There are so many ways to lose weight now. How can you find a healthy way to lose weight that suits you? Please read what I introduce to you in this issue!

Scientifically test the healthiest way to lose weight

Weight loss method one: reduce calorie intake

Nutritionists believe that no matter what you control - protein, carbohydrates Compounds or fats ultimately reduce caloric intake. If a person consumes 800 fewer calories, he can lose 10 pounds in six weeks; if he consumes 500 fewer calories, he 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.

Weight loss method 2: Eat 1 bite less meat and lose 10 pounds in 2 months

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 the daily fat-containing foods (such as butter and other foods) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat every day, , can reduce weight by 10 pounds in 2 months. However, not everyone can lose weight by eating less fat, and eating too many carbohydrates can also lead to weight gain.

Weight loss method three: 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.

Weight loss method 4: Lose 10 pounds in 5 weeks with one liquid meal a day

Usually liquid food is very convenient to prepare. 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.

Weight loss method 5: Walk for 45 minutes to lose 10 pounds in half a year

Adhere to walking 5 kilometers in 45 minutes every time, 5 days a week, once a day, this can 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.

Weight loss method six: regular 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. 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.

Weight loss method 7: 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.

Weight loss method 8: Reduce caloric intake and combine walking

Substituting soda water for Coca-Cola can reduce the daily intake of 150 kcal.

If you add in 5 kilometers of 45-minute walks five 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.

Weight loss method nine: reduce fat intake and combine weight lifting

This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular function. healthy. Eat 20 grams less 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.

Method 10 for losing weight: The best choice

Based on the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake. Increase exercise and strength training. As long as you have confidence and persevere, you will be able to lose weight, build muscle, and promote 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 gradually increasing or decreasing it.

More safe and effective weight loss methods

① Drinking coffee before meals can help you eat 1/4 less food

② Drink a cup of sour plum before going to the bathroom juice, which can effectively eliminate toxins

③ Drinking more water on weekdays is the key to losing weight

④ Eat some peanuts between breakfast and lunch to avoid overeating

< p> ⑤ Eating fermented food for lunch will make you feel fuller, so control your diet

⑥ Drink a cup of strong tea to reduce the amount of food eaten by 35%

⑦ Add more condiments to the food, and add some chili to dinner

⑧ Coconut as a dessert will not bring fat

How to lose weight correctly and effectively

Eat more vegetables

There should be vegetables in every meal, at least one bowl of vegetables should be included in every meal, and every meal should start with vegetables. It is especially recommended that you try some vegetables that can be eaten raw. Vegetables are gifts from nature. There are many vegetables that can be eaten raw, or simply blanched. You can taste their taste carefully, and you will find that vegetables are really It has a natural fragrance! Use some potatoes to replace some staple foods. Potatoes have a higher starch content, but are lower in energy than rice and steamed buns of the same weight. They also contain more minerals and vitamins than staple foods. They are particularly suitable as staple foods. Steamed potatoes, sweet potatoes and boiled corn can all be used as staple foods, and the amount per meal is about 200 grams.

Eat less at the buffet

Never eat at the buffet, otherwise it is impossible to be slow, and it is impossible to eat less than one bite. People in cafeterias always have a sense of lack of getting good food when they arrive late. They always try their best to put things on the plate, and then eat quickly, quickly grabbing a batch of food, and eating for the last To avoid being fined by the restaurant and having to stuff your stomach hard, let’s think about it at this time, is what you have on your plate still delicious? What is the difference between your stomach and the trash can?

Eat one less bite

p>

Never clean up the leftovers again. Sooner or later, you will "spit" out the remaining bite! Think about how you gained weight in the first place. Isn't it because you ate one, two, or three more bites day and night? Four mouthfuls? So if you want to lose weight, you don’t mean to cut off a certain meal at once or not eat this or that, but you have to seriously feel that you are full and don’t eat more, or even eat more. I'm almost full and can stop. The advantage of this is that you won't be too hungry or too depressed.

The simplest way to lose weight - jogging

When jogging, keep your upper limbs relaxed and your lower limbs flexible to prevent injuries. The posture when jogging does not have to be like that of professional athletes, as long as you exercise at a speed that is not forced and in a relaxed state. Relax your shoulders and avoid sucking your chest. Swing your arms naturally and breathe evenly, exhaling and inhaling in two or three steps, which will help regulate lung function. Lean forward at a natural and comfortable angle. If you lean forward too much, it will increase the burden on the back muscles; if you lean back, it will cause excessive tension on the chest and abdominal muscles. Do not sway your torso from side to side or rise and fall too much. When swinging your legs forward, move your hips naturally and pay attention to the rotation and relaxation of your hips.

Swing your legs and knees forward and straight instead of lifting them up. Sideways movements can easily cause knee joint injuries. The calf should not be stretched too far to avoid strain on the Achilles tendon due to excessive force. Pay attention to the cushioning of your calf muscles and Achilles tendon as you land. Land softly on the balls of your feet when your feet land.

Sit-ups

The main function of sit-ups is to strengthen the abdominal muscles. If done correctly, sit-ups can not only increase the elasticity of the abdominal muscles, but also protect the back and improve the posture. On the other hand, if done improperly, sit-ups are not only a waste of time, but can even be harmful.

The correct way to do sit-ups is as follows: Lie on your back on the floor mat, bend your knees to about 90 degrees, and place your feet flat on the ground. Do not fix your feet on flat ground (for example, having a partner hold your ankles with your hands), otherwise the flexors of your thighs and hips will join in the work, thus reducing the workload of your abdominal muscles. Furthermore, straight-legged sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands based on the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to perform sit-ups.

As long as you exercise more, you can achieve the goal of fat loss for obese people. This is a wrong view. Although exercise can consume calories in the human body, the weight loss effect of exercise alone is not obvious. Research shows that even if you play tennis for several hours a day, you only need to drink one to two more cans of drinks or eat a few pieces of cakes to lose weight. The results will come to naught. Therefore, in order to achieve lasting weight loss results, in addition to engaging in exercise, you should also make reasonable adjustments to your diet.

Summary

The eternal truth, control your mouth, control your legs, reasonable diet and exercise are the most important, the best of these points is the healthiest Lost weight!