Reasons for losing weight include keeping in good shape, being less susceptible to disease, and being mobile.
1, to maintain a good body shape:
Many obese people have a **** the same characteristics, is very low self-confidence, because no matter how much they put on the beautiful clothes, all look less coordinated, especially in the important life occasions, worried about others look at their eyes. At this point, if you lose weight in the right way, not only can you have a normal body type, but also invariably make yourself more confident.
2, not easy to disease:
Most of the obese patients, with age, will suffer from such and such a disease, because the body fat, not conducive to the flow of blood. For obese patients, often suffered from diseases such as high blood pressure, high blood fat, high blood sugar, heart disease, fatty liver, hyperuricemia, etc. Therefore, obese people through weight loss, and after losing weight successfully, you can greatly reduce the probability of these diseases.
3, action agile:
Overly obese people who lose weight successfully, will find their actions become very agile, energy will also be more energetic. This is because people in the obese period of clumsiness, easy to sweat, easy to fatigue activities, after successful weight loss, like in the winter people all of a sudden took off the heavy coat, put on the summer clothing feeling.
Therefore, it is recommended to lose weight even if you have grown up on your own.
When all is said and done, start losing weight.
Week 1: Kickstart your weight loss
1. Set a goal. Remember that exaggerated weight loss is risky and often ineffective. The faster you lose weight, the more likely you are to bounce back. The only thing that will bring you effective results is a real lifestyle change. Fad diets such as diet pills and liquid detoxes may assist you in shedding water weight, but they are essentially starvation. The body adapts to the sudden decrease in food intake by slowing down the metabolism, but once you start eating again, the body still digests the food slowly and stores most of the calories you've eaten, leading to an immediate rebound.
A healthy rate of weight loss is generally considered to be between 1 pound (0.91 kg) and 2.5 pounds (2.27 kg) (3,500 to 8,750 calories) a week. If you are severely obese, then it is also possible to lose weight at a healthy rate faster than this. But it's generally not common or healthy.
So what does this mean? Typically, you can lose more than 10 pounds (9.07 pounds) of weight in a month. That means you can lose enough weight to fit into a smaller pair of pants or a jacket, but it's not enough to make lasting improvements to your overall body shape.
2. Take measurements of your body parts. Taking measurements is the most effective way to track your weight loss progress, because weight can fluctuate dramatically and doesn't accurately reflect which part of your body is losing weight. Measure your shoulder width, bust, waist, hips, and thighs, and make sure to do so roughly once a week.
3. Dieting to lose weight is all about going out and making changes and being consistent. Obviously, to change your body, you have to adjust your diet and exercise. Of course this includes many methods, but without exception they all recommend low carbs, high protein, low salt, more water, more fruits and vegetables and more exercise. Do your own research and talk to your doctor. Depending on the current state of your weight, exercise and diet, it may be more effective to try different approaches.
One pound of fat equals 3,500 calories. So in order to lose a pound, you'd have to consume 3,500 fewer calories than you need. Unfortunately this isn't feasible. The best way to reduce your calorie intake is to eat more nutrient-dense, low-calorie foods like fruits and vegetables that are filling and satisfying.
Just starving yourself isn't effective, and you're likely to lose weight. Hunger is not just a psychological state. Food is a necessity and the body produces hormones and other signals to ensure food intake. According to research, hungry people are more likely to focus on food and neglect many other needs. If you are starving, you simply cannot get rid of the idea of eating.
Don't overestimate yourself. If you're clear that you love pasta and grains, it will be hard to suddenly adapt to a low-carb diet. Think about which foods are indispensable and keep them, but make sure you eat them sparingly.
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4. Keep track of when you have a tendency to overeat. If you're a midnight snack killer, work on shifting the binge to lower-calorie foods. Most of the calories digested at bedtime are converted straight into fat because people use less energy when they sleep. So as much as possible, don't snack at night.
5. Stop eating unhealthy foods. It's okay to indulge once in a while, but to lose a significant amount of weight in a month, you'll have to eliminate unhealthy foods from your daily diet. Here's a list of some common "culprits":
Soda
Chips
Candy
White flour, rice, bread
Foods rich in processed sugar, sucrose, and fructose syrups
Energy drinks and sugar/milk coffee
First things first: The same foods are processed, so it's okay to eat them. >First rule: The more processed a food is, the more you should avoid it. The human body has not evolved to adapt to chemical additives or spicy corn crisp bars.
Week 2: Integrate Exercise
1. If you want to lose weight, you have to exercise. It's the best way to burn fat off your body. Exercise doesn't have to be painful and monotonous, it can be reached in many ways.
You must make time for exercise. Get creative! Take a walk before work or go to the gym after work. Bike to work, or even schedule more physical activity for the weekend. Go on a hike instead of going to the movies with your friends; the scenery along the way is stunning, and the usual stresses are less likely to distract you if you have a partner to keep you company.
"Date" someone to exercise with you. If you've made a commitment to someone else, you're unlikely to break it.
2. Do cardio. Cardio is so named because that's exactly what it is: a way to get the heart pumping. It boosts your metabolism and works your whole body more effectively than specific strength training like weight lifting, which builds muscle but doesn't get your body moving.
3. Try to find activities you enjoy. Exercise is less painful if you can find enjoyment in the physical suffering it brings.
Running and hiking are popular programs because they are right on the money for weight loss.
Swimming is a great way to do this because you can do a light stretching of your muscles while still getting a cardio and cardio workout. As a result, we often recommend that people who are severely overweight, aging, or have little to no experience start their workout with swimming.
Interscholastic sports! If you go to a school that often has opportunities to get out and play non-competitive sports, take advantage of them. Even if you don't go to school, go find a makeshift adult team. Most of the time these activities are also filled with just as much laughter as sports.
Dancing/Zumba! Many local gyms offer dance/exercise combos and are quite fun, especially if you like to dance to music.
Yoga/Pilates. Many local gyms offer these as well. These exercises primarily improve strength and endurance, and can be challenging at first, but incredibly relaxing over time.
Exercise tapes. Many tapes that promote fat-burning achieve their effect through short bursts of intense cardiovascular activity between lengths of aerobic exercise, thus getting your heart pumping so you can still exercise for a long time. Such popular exercise tapes include P90X and Insanity.
Combine workout equipment and workouts. If you're working out at the gym, don't just run for hours on end, or you're just working the same muscle groups at the same rate. Try equipment that works other parts of your body. For example, use an elliptical machine after your run, then use a rowing machine for 30 minutes each. The more you combine different machines and move your body in different ways, the more effective your workout will be.
Well, okay, stick with this for three months and you'll see immediate results in weight loss!