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The most effective way to lose weight fast

20 People involved  2021年04月26日 08:18  classification : Weight loss  comment

The most effective way to lose weight quickly

   Fat people are not made in one bite, and thin ones are not made in one day. Summer has arrived unknowingly, are you still worrying about fat? Take a look at the fast and effective ways to lose weight.

   1: Low-calorie diet

   Nutritionists believe that no matter what you control—protein, carbohydrate or fat, the ultimate reduction in calorie intake is. If a person loses 800 calories a day, he can lose 10 pounds in 6 weeks; if a person loses 500 calories, he can lose 10 pounds in 2.5 months. But don't drop your weight too fast, otherwise it is very dangerous. It should be noted that each person must consume at least 1,200 kilocalories per day. If too little energy is supplied to the body, muscles will be lost. Muscle is the key to the body's energy consumption and metabolism. This Weight loss method can be easily achieved by every obese person.

   2: Eat less fat

   Experts pointed out that every 1 gram of fat has 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kcal. Therefore, it is not necessary to eat less to lose weight. Fresh vegetables, fruits, and grains can be used instead of fat-containing foods (such as butter and other places). 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 also gain weight.

  3: Reduce food intake

   If you want to lose weight, you don’t have to give up your favorite foods. It’s important to control it. If you prefer a certain food and eat a large amount, you should pay attention to reducing the amount each time. Instead of eating 200 grams of meat 4 times a week, but 100 grams each time, you can reduce your calorie intake by 1200 kilocalories and reduce your weight in about 7 and a half months. It is recommended that dieters put a scale in the kitchen and post a reminder slogan to remind themselves of the weight of food intake.

   Four: Eat more liquids

   Usually, the preparation of liquid food is very convenient. If you only consume liquid food or drinks at one meal 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 have two liquid meals a day. This can lose 10 pounds in 5 weeks. But to ensure that the selected liquid food can provide the nutrients and protein required by the body, and to ensure three meals a day.

   Five: Walking to lose weight

   Insist on 5 days a week, once a day, and walk 5 kilometers in 45 minutes each time. By doing so, 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 "There is no time for a walk". In fact, time is squeezed out. Cardiovascular doctors pointed out: Using this method of Weight loss may increase appetite. Therefore, before or after a walk, you can eat some low-fat foods or fresh fruits, and drink plenty of water to replenish the body's water loss due to sweating.

   Six: Fixed exercise

   Performing fixed exercises 3 to 5 times a week is a good way to reduce body fat, reduce weight, increase muscles, and make you more energetic. Running 5 times a week, 45 minutes each time, 170 meters per minute, can lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can lose 10 pounds in 4 months ; Swimming 4 hours a week can reduce 10 pounds in 4 months; riding a bicycle 4 times a week, 1 hour each time, 15 kilometers per hour, can reduce 10 pounds in 5 months. If you have not done a regular exercise before, do less at the beginning to prevent injury to your body. Excessive exercise will increase the appetite, which will not achieve the goal of weight loss.

   Seven: Strength training

   Strength training can strengthen muscles. The more muscle, the faster the metabolism. A 45-minute weightlifting exercise 3 times a week can reduce 10 pounds in 10 months. In order to avoid injury to the body, the coach should be asked to help select the appropriate weight and develop an appropriate exercise plan. Do stretching exercises before and after exercise to maintain physical flexibility, and the weight and frequency of weightlifting can be gradually increased.

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