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What are the effective ways to lose weight fast

8 People involved  2021年04月03日 09:30  classification : Lose weight fast  comment

What are the effective ways to lose weight fast

   On the road to Weight loss, many fat friends have a common question: "Why is the same weight loss, the effect of people's weight loss is so obvious?" In fact, if you want to lose weight smoothly, the method is very important! Never blindly formulate a fat-reduction plan.

  So, what are the best ways to lose weight? The editor has found 7 ways to lose weight with the best results. What are you waiting for? Hurry up and look down!

   must have breakfast

   The body's metabolism is at the lowest level during sleep, and breakfast is the starter of metabolism. If breakfast is ignored, the body will not be able to burn fat as usual before lunch. If you swallow dates full for breakfast, or even don’t eat them, your body will be in a state of low metabolism, low energy, poor blood circulation, and you will get fat easily.

   Use whole grains instead of refined flour

   Fine grains such as rice and white noodles will slow down your metabolism, and will stimulate the over-secretion of insulin and accelerate the synthesis of fat. And whole grain foods contain more dietary fiber, which can speed up the metabolism, and it is best to eat them with high-protein foods. This combination can make your blood sugar rise slowly, thus avoiding rapid fat storage.

   Eat high protein food 3~4 times a week

   If you want to burn fat efficiently, you must have healthy muscles. Protein is an important nutrient for building muscle. Eat more protein-rich foods such as lean meat, fish, shrimp, nuts, and milk. This is the best choice. Studies have shown that foods with high protein content can increase the metabolic rate after a meal, because the calories spent on consuming protein are twice as much as consuming fat and carbohydrates. And people who eat fish and shrimps often have lower levels of a hormone related to slow metabolism and obesity in their bodies.

   turn three meals a day into five meals a day

   When eating, the body's metabolism will become faster. If we can eat something from time to time, the body will adapt to this rhythm, and the metabolic system will always be in a working state. Therefore, eating less and more meals is a good way to speed up our metabolism. You can divide the food in a day into five times. For example, you can add meals at 10 am and 3 pm, eat a handful of nuts, a glass of yogurt, or a salad.

  Different obese people choose different exercises

   It’s not enough to control your diet during weight loss. It must be done at the same time as strengthening exercises. Obese people should regularly perform moderate-intensity exercises and physical activities within their capacity. Severely obese people or older people with weak physique should first consider brisk walking, jogging, a combination of walking and running, doing gymnastics, practicing Tai Chi, going up and down stairs, and so on. Moderately obese people can choose to swim, play ball, climb mountains, etc. Exercise should be gradual and persevering, and should not be rushed, so as not to increase the burden on the heart and cause accidents.

  Any exercise consumes calories, but if you want to deal with fat, you must exercise at least 30 minutes each time. This is a minimum amount for "strengthening the effect of exercise and allowing the body to produce fat-burning enzymes", and aerobic exercise is a weight loss exercise that can enhance the effect of weight loss.

   Combination of aerobic exercise and strength training

   When you increase muscle movement through strength training, you will definitely use muscles. This feeling is most obvious in the gym equipment exercise. Through strength training, your muscles will grow fuller, and muscle tissue will consume more calories than body fat tissue. Therefore, the most effective way to increase metabolism is to combine aerobic exercise to lose weight with strength training anaerobic exercise.

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