How can I lose weight?

The indicators of healthy weight loss are 12: 1). Generally, the weekly weight loss does not exceed 2 kg (it may also be different due to people's adaptability), and the maximum weight loss does not exceed 4-6 kg; 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) Being 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 can be used; 9) 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. 10) Exercise more and get used to going to bed early and getting up early; 1 1) Modern people are overnourished and should eat more coarse grains, such as non-fried, low-fat, low-sugar, colorless and pollution-free foods such as naked oats instant noodles and buckwheat instant noodles produced in the north! Regular consumption will have a good weight loss effect! 12) It is recommended to run every day, which can not only enhance physical fitness, but also properly lose weight, preferably in the afternoon; The principle of diet controls staple food and restricts 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. Reduce calorie intake Nutritionists believe that whatever you control-protein, carbohydrates or fat-will eventually reduce calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six 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 calories per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism. Eat less if you want to lose weight, 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 lot, you should pay attention to reducing the portion every 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. Exercise principle 1. Exercise should be diversified. Every time I go to the fitness center, I will do exactly the same exercise. With the same amount of exercise, you will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly. 2. Before exercise, protein protein can instantly improve the vitality of the body. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close. 3. Keep the training interval. People should keep exercising for more than 40 minutes before the fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes. 4. Eat more vegetarian food and less meat and starchy food, but don't go on an excessive diet, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and black oolong should be used as bracken soup to strengthen spleen and stomach and protect liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort. It takes a long time to warm up the fat before exercise. When you feel feverish and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat. 6. Being fat in the morning is bullying people. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution. 1, eat more black food to lose weight in winter. In diet, you can eat more black 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. 2. 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. 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, adhere to moderate exercise, weight loss in winter is not suitable for too intense exercise, too intense exercise 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. 5, slimming drinks Whether it is a lot of tea or 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. Kiwi is rich in vitamin C and is a very popular fruit. Its special ingredients can decompose protein eaten by dieters in apples 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.