Take the average daily intake of 2,000 calories as a base point.
★I. Lower your calorie intake:
Nutritionists believe that no matter what you control-protein, carbohydrates, or fat-it's the calorie intake that's ultimately lowered. If a person consumes 800 fewer calories, he or she can lose 10 pounds of body weight in six weeks; 500 fewer calories can result in 10 pounds of body weight loss in 2 1/2 months. But do not lose weight too fast, otherwise it is very dangerous. It must be known that each person should take in at least 1,200 kilocalories per day, if the supply of calories to the body is too little; you will lose muscle. Muscle is the key to the body's ability to burn calories and boost metabolism.
★Two, eat less 1 mouth meat 2 months to lose 10 pounds:
Experts pointed out that every 1 gram of fat 9 kcal.
Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight do not have to eat less, you can replace the fat-containing foods (such as cream and other foods) consumed daily with fresh vegetables, fruits, and grains, and experts believe that if you do this by eating only 20-40 grams of fat per day, you can lose up to 10 pounds of body weight in 2 months. However, not everyone who eats less fat will lose weight, and if carbohydrates are consumed in excess, they can also cause weight gain.
★Three, reduce food intake:
To lose weight, no need to give up favorite foods, it is important to control. If you favor a certain food and consume a large amount of it, then you need to pay attention to reduce the portion each time. Instead of eating 200 grams of meat four times a week, 100 grams each time, you can consume 1,200 kilocalories less, and you can lose a significant amount of weight in about seven and a half months. Dieters are advised to keep a scale in the kitchen and post a reminder sign to remind themselves of the weight of the food they consume.
★Four, 1 meal a day streaming food 5 weeks to lose 10 pounds:
Often streaming food production is very convenient. If there is one meal a day only consume fluids or drinks, you can lose 10 pounds of weight in 8 months. The fluids should be varied to avoid lack of nutrition. Under a doctor's supervision, it is even possible to have two liquid meals a day. This can result in a weight loss of 10 pounds in 5 weeks. However, make sure that the fluids you choose provide your body with the nutrients and proteins it needs, and make sure you eat three meals a day.
★ Fifth, walk 45 minutes in six months to lose 10 pounds:
Adhere to five days a week, once a day, each time in 45 minutes to walk 5 kilometers, so that you can lose 10 pounds of body weight in six months. If you walk 6.5 kilometers in 45 minutes, the weight loss is even faster. Some people may say, "I don't have time to walk". In fact, time is squeezed out. Cardiovascular doctors point out that the use of this method of weight loss may increase the appetite. Therefore, before or after the walk, you can eat some low-fat food or fresh fruit, drink more water to replenish the body water due to sweating.
★Sixth, fixed exercise:
Fixed exercise 3-5 times a week is not a good way to reduce body fat, lose weight, increase muscle, and make energy. Running, 5 times a week, 45 minutes each time, 170 meters per minute speed, can reduce 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can reduce 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 speed, can reduce 10 pounds in 5 months. If you have not done regular exercise before, do less at first to prevent injury. Exercising too much will increase the amount of food you eat, and that won't achieve weight loss either.
★Seven, strength training:
Strength training builds muscle. The more muscle you have,
the faster your metabolism. A 45-minute weight-lifting workout three times a week can result in a 10-pound weight loss in 10 months. To avoid injuring your body, ask a trainer for help in choosing the right weights and developing an appropriate workout program. Stretch before and after your workout to keep your body flexible, and gradually increase the weight and number of reps you lift.
★Eight, lower calorie intake and walking combination:
Soda instead of Coca-Cola, can be less than 150 kilocalories per day. If coupled with 5 times a week, each 45 minutes of 5 km walks, you can reduce 10 pounds of weight in three months. If the calorie reduction was greater and the walks were maintained, a 10-pound weight loss could be achieved in 7 weeks.
★Nine, reduce fat intake and weight lifting combined:
This method can consume excess body fat, maintain a good body shape, grow muscle, speed up metabolism and promote cardiovascular health. Eating 20 grams of fat less per day and lifting weights for 20 minutes, performed three times per week, can result in a 10-pound weight loss in 3 1/2 months.
★Ten, the best choice:
Based on the above nine methods, develop a step-by-step and can guarantee the implementation of the plan, the most ideal combination of programs is to control the intake of fat, strengthen exercise and strength training. As long as you have the confidence and perseverance to do so, you will certainly be able to achieve the purpose of reducing weight, building muscle, promoting cardiovascular health and muscle metabolism. Reduce your calorie intake by 100 kcal per day, go for a walk 3 times a week, spending 30 minutes on 3 kilometers each time, and do weight lifting exercises twice a week for 40 minutes each time. In this combination, you can lose 10 pounds of weight in 5 months. Doing a combination of all three methods at the beginning may not be very comfortable, so try adding them gradually. For example, add one method to another. Be patient and don't rush the process.
▲Experts say it's ideal for women to lose 1-0.5 pounds per week, and for men to lose 1-2 pounds per week.
●More weight loss methods can be entered into the thin beauty network to see, click on the picture below to enter. Losing weight requires persistence and health is most important!
Sincerely hope you can have a healthy body!
★★★ Remarks:
1. Not to move the mouth of the two time periods
Daily 16:00 - 17:00 and 20:00 - 21:00 is not allowed to eat time, if you are trying to lose weight to remember it.
2. What you absolutely can't eat during weight loss
Peanuts, melon seeds and other nuts; all kinds of snacks; yogurt; ice cream; sweets; cookies; lamb; pork; sesame sauce; pasta; fried food; spicy hot and all kinds of beverages and a variety of fruits with a large sweetness. Carbonated beverages are extremely meat-growing.
3. Slimming drinking water rules
Drinking water to a mouthful of a mouthful, do not wait for the thirst to rush a gulp gulp gulp drink a lot. Otherwise, the stomach is easy to be big food will also increase. If you are really thirsty, a mouthful of water in the mouth, and then swallowed for a while.
4. Drinks you can drink during weight loss
White water is always a good drink for health care and slimming; in addition to this, you can drink chrysanthemums, roses and other kinds of herbal teas (can not be sweetened); you can also drink cassia seeds, honeysuckle and other herbal beverages.
5. Avoid smoking and drinking during the weight loss period