How to get back in shape quickly after giving birth?

Here are 10 methods considered by experts to be the best ways to lose weight. Based on an average daily intake of 2,000 calories.

1. 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 a person 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.

2. Eat less fatty foods:

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) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat a day, you can Lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrates, you will gain weight.

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 like a certain food and eat a lot, you should pay attention to reducing the portion each time, not 4 times a week. Instead of eating 200 grams of meat each time, you can consume 1,200 kcal less and lose 2 pounds in about 7 and a half months. It is recommended that dieters keep one in the kitchen. Put a sign on the scale to remind yourself of the weight of the food you eat.

4. Eat more liquid food:

Usually, it is very convenient to prepare liquid food. If you only consume liquid food or drinks, you can lose 10 pounds in 8 months. The liquid diet should be varied to avoid nutritional deficiencies. Under the guidance of a doctor, you can even lose 10 pounds in 5 weeks. Weight. But make sure the liquid food you choose can provide the nutrients and protein your body needs, and eat three meals a day.

5. Lose weight:

Persist. Walk 5 kilometers once a day for 5 days, and you can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, the weight loss may be faster. Some people will say "there is no time for walking." In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite. Therefore, you can eat some low-fat foods or fresh fruits before or after walking. Drink more water to replenish body water lost due to sweating.

6. Regular exercise:

Doing regular exercise 3-5 times a week can reduce body fat and weight. , a good way to increase muscle and make you energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can reduce 10 pounds in 3 months; dancing, 6 times a week, 1 time each time. hours, you can lose 10 pounds in 4 months; swimming, 4 hours a week, can lose 10 pounds in 4 months; cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, you can Lose 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 your food intake, which will not achieve the goal of losing weight.

7. Strength training:

The more muscles you have, the faster your metabolism will be. 45 minutes of weight training three times a week can reduce your body weight by 10% in 10 months. Pounds of body weight. To avoid injury, ask a coach to help choose the appropriate weight and develop a suitable exercise plan. Stretch before and after exercise to maintain body flexibility. The weight and number of weightlifting can be gradually increased.

8. Combining lowering calorie intake with walking:

Replacing Coca-Cola with soda water can reduce the daily intake of 150 kcal. If you add 5 kilometers of 45-minute walks 5 times a week, you can lose 10 pounds in 3 months. If you lower the calories even more and still keep walking, you can lose 10 pounds in 7 weeks.

9. Combining fat intake with weight lifting:

This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. . 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.

10. The best choice:

According to the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake and strengthen Exercise and strength training. As long as you have confidence and persevere in doing it, you will be able to lose weight, strengthen muscles, 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 to increase it gradually. For example, add it one method at a time. Be patient and don’t rush for success