How to lose weight Healthy Slim Down?

Three meals regularly, do not diet many meals do not eat a single food to lose weight.

A regular diet contributes to metabolic stability and adequate nutrition, allowing the body to have enough nutrients to burn and metabolize fat.

Dieting and eating less meals and eating a single food to lose weight, although the effect of weight loss can be achieved quickly, but the reduction is the body water and muscle, once the normal diet is restored, the weight will soon rebound back. It can not play a role in weight loss, but also damages the health of the body.

Increase protein intake.

Protein is a raw material for building muscle and burning fat. Supplementing with sufficient protein during weight loss can not only enhance metabolism but also increase satiety, while avoiding sagging and sagging skin after weight loss. What are the protein-rich foods, such as fish and shrimp, chicken breast, eggs, soy products, milk, beef and other foods. How much protein to eat per day during weight loss is calculated based on the need for 1 gram of protein per kilogram of body weight, if you weigh 70 kilograms, then eat 70 grams of protein per day.

Reduce calories by 500 kcal per day.

By reducing 500 kcal per day, you can reduce calories by 1500 kcal in a month. By reducing the intake of sugary foods, that is, reducing the intake of staple foods and fruits, and reducing the intake of staple foods by a quarter per meal, the fruit can be maintained at 200 grams per day. Burning one kilogram of fat requires consuming 7,000 kcal of calories, so by reducing 500 kcal of calories per day, you can reduce about 4 kg of pure fat in a month.

Reduce intake of high-calorie, high-fat, high-sugar foods.

These foods do not have much nutrition other than high in calories and fat. Eating more is easy to increase calorie and fat intake, it is recommended to choose low calorie, high fiber, satiety food intake. These foods are low in calories and have a strong sense of fullness, which can not only reduce food intake, but also play a role in assisting weight loss.

Chew carefully and swallow slowly, and eat 7 minutes of fullness at each meal.

Chewing slowly allows the brain to receive the signal of fullness in advance, so that food can be fully digested and absorbed. Eating 7 points of fullness per meal can reduce food intake and play an auxiliary role in weight loss. It is a great help for developing good eating habits.

Motion assist.

Diet determines how much and how little calories are consumed, while exercise determines how much and how little calories are consumed. Because most of the fat is excreted through breathing. Therefore, during weight loss, aerobic exercise is mainly carried out, supplemented by anaerobic exercise. Such as jogging, cycling, brisk walking, jump rope, hula hoops and other sports.

In addition, anaerobic exercise can play a role in improving metabolism and muscle shaping, which is very helpful for avoiding skin sagging and rebound after weight loss. Such as curls, push-ups, sit-ups, squats, squat jumps and other sports.

1. Can not lose weight quickly, at least have a six-month or one-year weight loss plan.

2. During weight loss, you can eat some sweets or carbs, but you must control the amount very much.

3. During weight loss, the sleep time should be fixed well, so that the quality of sleep can be maintained.

4. Quit drinking, it will affect the effect of fat loss. You can drink it once a week, a little bit at a time.

5. Do not overtrain, overtraining will lead to a large intake of food, but more and more fat. After all, losing weight is a long-term route.

6. You need to set goals for yourself before losing weight, otherwise it is easy to lose weight.

7. The weight loss diet should be paired with a good ratio of protein, fat and carbs.

8. Weight loss depends on willpower. If the willpower is not enough, you can and spend money to ask someone to supervise.

9. People who lose weight should practice physical fitness, 2 times strength, and 4 times aerobic exercise 2 times a week.

10. Do not rely on diet pills during weight loss.