How to lose weight healthily?

Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your 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 can lose 10 pounds 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 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

2. Eat less meat of 1.

Two months minus 10:

Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein have much lower calories per gram, about 4 kilocalories. Therefore, it is not necessary 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 lose 65,438+00 pounds in two months. However, not everyone can lose weight by eating less fat. If they eat too much carbohydrate, they will also get fat.

3. 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 like a certain food and eat it in large quantities, you should pay attention to reducing the amount each 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.

4, 65438+ 0 meals of liquid food every day

5 weeks minus 10:

Usually, it is very convenient to make liquid food. If you only eat liquid food or drink once a day, you can lose 10 pounds in 8 months. Liquid food should be diversified to avoid lack of nutrition. Under the guidance of a doctor, you can even eat two meals a day. This can reduce 10 in five weeks. However, it is necessary to ensure that the selected liquid food can provide nutrients and protein needed by the body, and ensure three meals a day.

5. Walk for 45 minutes

Six months minus 10:

Walk 5 kilometers in 45 minutes, 1 time a day, 5 days a week, and you can lose 10 pounds in 6 months. 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. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

6, fixed exercise:

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, gain muscle and make you energetic. Running five times a week at a speed of 170 meters per minute for 45 minutes each time can reduce 10 pounds within three months; Dancing, 6 times a week, each time 1 hour, can reduce 10 pounds within 4 months; Swimming for 4 hours a week can reduce weight 10 pounds within 4 months; Cycling four times a week, each time 1 hour, each hour 15 kilometers, can reduce 10 pounds in five months. If you haven't done regular exercise before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.

7. Strength training:

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lifting weights for 45 minutes three times a week can reduce 10 pounds in 10 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. Stretching should be done before and after exercise to maintain the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

8, reduce calorie intake combined with walking:

Replacing Coca-Cola with soda water can save 150 kilocalories every day. If you add five 45-minute 5km walks a week, you can lose 10 pounds in three months. If you reduce more calories and keep walking, you can lose 10 pounds in 7 weeks.

9. Reduce fat intake and lift weights:

This method can consume excess fat in the body, keep a good figure, increase muscles, accelerate metabolism and promote cardiovascular health. Eating 20 grams less fat every day and lifting weights for 20 minutes three times a week can reduce 10 pounds in three and a half months.

10, the best choice:

According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goals of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the calorie intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can be reduced by 10 in five months. It may not be appropriate to combine the three methods at first, so try to increase them gradually. For example, add and execute methods one after another. Be patient and don't rush for success.