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2 ways to lose weight quickly and stay well

21 People involved  2021年04月21日 09:04  classification : how lose weight  comment

Many people who lose weight know that if you want to lose weight, you must start with diet and exercise. So how to control diet reasonably and how to train fat burning scientifically, different people have different opinions. Different opinions lead to different body lines. Some people choose more extreme and unscientific methods, leading to weight rebound, failure to lose weight, and eventually becoming fatter than before.

  Today, the fitness editor will share with you two dry goods that you need to master during the Weight loss process, one is how to eat and the other is how to exercise, so that you can eliminate blind spots, lose weight scientifically and quickly, and maintain a good figure!

   1. A balanced diet is more effective than dieting
   The first reaction of many people to lose weight is to control their appetite and reduce calories. They will choose to eat less or not to eat rice or meat, and the less calorie intake per day, the better. However, such a purely reducing calorie diet that is too extreme is not supported by the editor.

   This kind of dieting method will make the body secrete ghrelin, make you always feel very hungry, you will become very greedy. If you don’t hold it for a few days, you will overeating, which will lead to a loss of Weight loss and damage your health.

   During weight loss, calorie intake cannot be lower than the body's basic metabolism, otherwise you are on a diet. Ensure that your daily calorie intake is at least 1300 calories or more.

  While controlling calories reasonably, we balance nutrition and reduce body hunger, so that your weight loss plan can move forward. We should reduce our intake of high-density, low-calorie snacks, beverages, fried foods, high-sugar foods, such as braised pork, biscuits, popcorn, milk tea, etc., to avoid excess calories.

   But at the same time, it is necessary to increase the intake of high-fiber, high-protein, and low-calorie foods, and to supplement the appropriate amount of high-quality carbon water to make the body feel full, supplement the nutrients needed by the body, and avoid malnutrition. Only by diversifying our diet can our body be fully metabolized.

As for the staple food of carbon and water, the intake of rice can be appropriately reduced, and a small amount of coarse grains (potatoes, sweet potatoes, beans, brown rice, corn, barley, etc.) can be added to enhance satiety, prolong eating time, and supplement various minerals And vitamins.

For protein foods, choose low-fat chicken breasts, dairy products, fish, shrimps, crabs, mushrooms.

   For high-fiber vegetables, avoid peas and yam with high carbohydrate content, and choose low-carbohydrate celery, wax gourd, kale, lettuce, watercress, lettuce, broccoli, cabbage, and radish.

  2. Strength training is as important as aerobic exercise during weight loss
   Many people ignore strength training and think that more aerobic exercises are needed to brush fat during weight loss. However, muscles are important tissues of the body. Its existence can keep the body in a state of high consumption. Because 1 kg of muscle consumes more calories than 1 kg of fat, the calorie requirement is more than three times that of fat.

   However, during weight loss, excessive aerobic exercise will cause muscle loss, and basal metabolism will decrease. In addition, as we grow older, our muscles will gradually decrease, the body's metabolic level will gradually decline, and the body will become fatter.

During the weight loss period, do more strength training to avoid muscle loss, and even slightly improve some muscles, so that you can consume more calories every day, and at the same time develop a tight curve body instead of a boring, non-striped aerobic body .

  We don’t need to give up aerobic exercise altogether, we only need to set aside part of aerobic exercise time for strength training. For example: 1 hour of aerobic exercise, to 30 minutes of strength training + 30 minutes of aerobic exercise.

  Aerobic exercise can choose swimming, playing ball, dancing and jogging, and strength training can be independent weight training or weight training, such as squatting, bench press, pull-ups, lunge squatting, etc. Through external stimulation, muscle growth can be achieved and the body's basic metabolism can be improved.

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