1 10 kg, 162cm How to lose weight healthily?

1 10 kg, 162cm How to lose weight healthily? Just remember three things: don't drink cold things, don't eat and drink, and don't sleep after eating. Losing weight is as simple as that. You are fat because you have a bad spleen and stomach. Food can't be melted, and the row can't be ruled out. What you need to adjust is your spleen and stomach.

Fifteen years old, 120 kg, 167cm, how to lose weight healthily? I suggest you start with diet and assist in exercise. I believe that if you persist for a period of time, you will definitely see the results!

The secret of slimming now, whether you are fat above, below or all over, can 100% restore your slim figure. The following is my original, which is my own experience of losing weight. There is no copy at all

If you have the following characteristics:

Lower body fat, soft muscles, easy to phlegm, edema, eat less and not lose weight, cold hands and feet.

1. Take more baths or foot baths at least three times a week to promote blood circulation and strengthen metabolism.

2. Never go on a diet at will, or use improper methods to lose weight, such as "apple therapy" and "seven-day fasting". Because obese people need to lose weight and make up for themselves if they want to succeed.

3, drink warm drinks or tea, "never" drink cold drinks. Otherwise, the success rate of weight loss will be greatly reduced.

4, you can also try to eat some Changle L-guala to enhance the metabolism of Xincheng and improve the ability of fat decomposition. Simply put, it is to increase your consumption, prevent absorption and balance absorption, so as to achieve the effect of losing weight.

4, eat a little spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great warming effect on the body and will improve the basic metabolic function.

5, do not eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate. If you have the following characteristics:

The whole body is obese, muscular, prone to sweating, constipation and high blood pressure.

1. Take more baths or foot baths at least twice a week to promote blood circulation and strengthen metabolism.

2, reduce food intake, the biggest weakness of yang obese people is frequent overeating.

3. Drink more warm drinks or tea. If you really want to drink or eat some frozen food or drinks, you must drink a cup of warm water first. Never eat or drink cold drinks or food on an empty stomach.

4. Eat more vegetables and fruits.

5. Avoid fried, greasy food and sweets. .

6, do not eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate.

How to exercise to lose weight

Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise.

First, avoid strenuous exercise.

Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.

Second, insist on aerobic exercise.

Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.

The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.

The best exercise time is 7-8 pm.

In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.

In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.

Among all kinds of weight-loss exercises, swimming is the most recommended exercise for everyone. People who swim regularly have good bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight.

The above is my experience in losing weight. You can't lose weight too quickly. You must insist. I hope I can help you!

How to lose weight healthily? I recommend a good way to lose weight by entertaining-butterfly, breaststroke, supine and freestyle. You can also eat fruit to lose weight. Green apples and hawthorn pitaya.

Hope to adopt

I think the healthiest thing is physical exercise, or fitness exercise. There are two kinds of exercise: one is passive exercise, or consumption, such as running; The other is the active application of ideology, such as Qigong. I think it would be better to combine the two. I wish you success in losing weight.

1. Set a weight loss goal (ideal or standard weight). Write it on paper and stick it where you can see it every day.

2. Write a weight loss diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.

3. Drink plenty of water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be said that it is the most suitable drink for dieting.

4. Be persistent, and then persist. In the process of moderate dieting, don't "try" but "stick to it". Restrain your appetite in front of delicious food, enough is enough.

5. Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.

6. Eat lightly. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.

7. Eat fruits and vegetables. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.

8. A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.

9. Negative thermal balance. Please remember the principle of losing weight: the calorie intake must be less than your consumption.

10. Establish a good lifestyle.

In addition, we should also cooperate with some healthy exercise methods, such as sit-ups, leg lifts, hula hoop, jogging, badminton, swimming and so on.

hello

International concept of healthy weight loss: balanced nutrition+low calorie+no reduction of human metabolism.

Guiding opinions:

principle

1, the staple food must be eaten, but it should be balanced and not overeating.

2. Don't refuse meat.

It is forbidden to eat sweets, wine and fruits with high sugar content.

Avoid losing weight quickly: after losing weight quickly, it is not easy to maintain the weight loss effect, because the method of losing weight quickly is not a natural habit.

When you are hungry, it is time for your body to burn fat: exercise for half an hour, and fat burns best. Pay attention to hydration after exercise.

Chew slowly every meal: this is the best way to satisfy and reduce appetite.

Avoid taking a nap: sleeping for seven hours is enough, with the lowest metabolic rate and the least energy consumption, and the synthesis of cholesterol and fat is greatly increased. Taking a nap but eating less will also lead to obesity.

Enough sugar and oil: reducing the daily intake of sugar (rice flour) and oil is a necessary way to lose weight.

Don't drink stir-fry soup: this soup is high in oil, easy to absorb and easy to make people fat.

Leisure time, eat less: leisure time has low metabolic rate and low calorie consumption, so food calories should be reduced as appropriate.

Don't eat midnight snack: when you eat before going to bed, calories are most likely to be converted into fat and accumulated in your abdomen.

Don't eat leftovers: in order not to waste, I always put leftovers from bowls and plates in my stomach, so it's hard not to get fat.

Fat people with weak willpower: We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for life.

Eleven healthy ways to lose weight

First, reduce calorie intake.

Nutritionists believe that whatever you control-protein, carbohydrates or fat-will ultimately reduce your calorie intake. If a person eats less than 800 calories a day, he can lose 10 pounds in six weeks. If you consume less than 500 calories, you can lose 10 pounds in two and a half months. But don't lose weight too fast, or it will be dangerous. It should be noted that everyone should consume at least 65,438+0,200 calories every day. If the heat supplied to the body is too small; You'll lose your muscles. Muscle is the key to consuming calories and promoting metabolism.

Second, eat less 1 meat and lose weight for 2 months 10 kg;

Experts point out that every 1 g of fat is 9 kilocalories. Compared with fat, the calories of carbohydrates and protein per gram are much lower, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you can.

Third, reduce food intake:

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 amount of meat at a 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 kilocalories in about seven and a half months and lose weight obviously. Advise dieters

Four, every day 1 meal, liquid food for 5 weeks, minus 10 kg:

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you will lose weight 10 kg in eight months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even eat liquid food twice a day. You can lose 65,438+00 pounds in five weeks. However, you must ensure that the liquid food you choose can provide the nutrition and protein your body needs.

Get rid of fat and shape your body.

Five, walk for 45 minutes, half a year thin 10 kg:

Walk 5 kilometers in 45 minutes, once a day 1 time, five days a week, and lose weight in six months 10 kg. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiologists point out that this method of losing weight may increase your appetite.

Sixth, 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. Run five times a week at a speed of 170 meters per minute for 45 minutes each time, and you can lose 10 kg in three months. Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Cycling four times a week, each time 1 hour, at the speed of 15 kilometers per hour, you can lose 10 pounds in five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase appetite and fail to achieve the goal of losing weight.

In addition, you can also do "slimming exercises" on your way to work.

When sitting in the car, lift your legs together about 5cm from the ground and hang up your soles. This will exercise your abdominal muscles. Keep stopping several times when lifting. Stand in front of your thigh. When standing in the car with rings, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training your front legs and thighs. Don't stop breathing during training, keep it for 6 seconds, and do 1 once or three times. When waiting for the signal light, tuck in your abdomen.

Seven, strength training:

Strength training can strengthen muscles. The more muscles there are, the faster the metabolism will be. Lift weights three times a week for 45 minutes, and you can lose 65,438+00 pounds in 65,438+00 months. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretch before and after exercise to keep your body flexible, and the weight and frequency of weightlifting can be gradually increased.

Eight, reduce calorie intake combined with walking:

Replacing Coca-Cola with soda water can reduce the calorie intake of 150 kcal per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories, you can lose 65,438+00 pounds in seven weeks.

Nine, reduce fat intake combined with weightlifting:

This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day and lift weights for 20 minutes three times a week. You can lose 10 kg in three and a half months.

X. the best choice:

According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you have confidence and persist in doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, and walk for 3 kilometers for 30 minutes three times a week. Do weightlifting twice a week for 40 minutes each time. Through this combination, you can lose 65,438+00 pounds in five months. It may not be appropriate to combine the three methods at the beginning, so try to increase them gradually. For example, add methods one by one. Be patient and don't rush for success.

Experts pointed out that it is ideal for women to lose1-0,5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.

You go to Yingdong in the north. They have been there for more than 20 years.

Healthy slimming experience can be achieved through acupuncture weight loss.

Help you lose weight healthily.

Just keep exercising every day.

Eat well in the morning and eat well at noon. The key is to eat less at night, eat more vegetables and eat less, and go out to exercise at night without eating supper. I'm also losing weight. In the evening, I walked around the community 10 and went home. It's working now. I lost 9 pounds a month. I wish you a healthy weight loss.