150 pounds how to lose weight down weight loss method
150 pounds how to lose weight down weight loss method, as the standard of living continues to improve, many people have begun to body out of shape, long-term fat hoarding obese body type, resulting in poorer and poorer physical quality. Here I share 150 pounds how to lose weight down weight loss method.
150 pounds how to lose weight down weight loss method 1Healthy way to lose weight
Weight 150 pounds does not mean that you must be obese, which has a certain relationship with our height. Some people weighing 150 pounds are generally obese, while others 150 pounds are in the overweight or standard range.
In general, people who are taller will have a higher standard weight range, while those who are shorter will have a lower standard weight.
Body mass index (BMI) = weight (kg) / height (m), this formula applies to people aged 18-85 years old, not suitable for pregnant women, high-intensity physical exercise.
If you come up with an index BMI <18.5, it means that you are underweight; 18.5 ≤ BMI <24 for standard weight; 24 ≤ BMI <28 for overweight; BMI ≥ 28 for obesity, BMI & gt; 32 for moderate obesity, BMI & gt; 35 for severe obesity.
If you belong to the standard or overweight people, it is recommended that you strengthen the exercise, you can start from the resistance training, such as dumbbells, barbell training, keep 3-5 times a week to exercise, improve the body's basic metabolism level can be, to lose excess body fat, help you to improve the proportion of the body.
Diet less snacks, less meals, regular meals, meals ate eight minutes full can let the body to restore the standard body, enhance their own physical and immune system, to avoid the body continue to gain weight.
Method one is to eat less fatty foods. Each gram of fat has 9 kilocalories, each gram of carbohydrates and protein calories are much lower, so weight loss does not have to eat less, you can use fresh vegetables, fruits and grains instead of fat-containing foods, but according to the individual body to determine.
Method two is the Western medicine to lose weight, fast-acting and effective, but very easy to rebound. Western medicine to lose weight is classified as prescription drugs, now many diet pills are actually added drugs, more than the safe dose will eat a variety of problems. And taking Western medicine to lose weight must be under the guidance of a doctor to use drugs, do not blindly take.
Method three is to walk off the weight, which is a good method. Weight loss friends can be 5 days a week, 1 time a day, a 45-minute walk, adhere to 6 months can lose 10 pounds. The more you walk ` the faster you lose weight.
Method 4 is fixed exercise. If you want to lose weight, you have to do regular exercise 5 times a week, running, dancing or cycling can be. If you've never done regular exercise before, you can do less at first to avoid hurting your body.
A few ways to help you lose weight scientifically
1, quit the high-calorie junk food, such as a variety of high-sugar milk tea, ice cream, chocolate, fried chicken, pizza, French fries and other high-fat food.
Learn to eat more natural foods that help scrape fat, such as a variety of celery, winter melon, broccoli, cucumber and other vegetables, properly reduce the intake of staple foods, and at the same time, to supplement high-quality protein foods, such as eggs, chicken breast, fish and other foods.
2, let yourself move, do not sit still, we can start from their own interest in the movement or from the beginning of low-intensity sports, so it is easier to adhere to. You can jogging combined with fast walking, or square dance exercise, 1 hour a day can effectively improve the body's activity metabolism, promote fat burning.
From the second month onwards you can raise the difficulty of training, try running, jumping rope, playing ball, aerobics, HIIT interval training, you can further promote the body fat burning, to avoid weight loss into a bottleneck.
3, three meals to be regular, do not skip any meal, breakfast eat well, lunch eight minutes full, dinner eat less. Do not eat too fast, learn to chew slowly eating habits, you can control the stomach capacity, timely reception of satiety signals, to avoid the emergence of over-eating.
150 pounds how to lose weight weight loss method 2
150 pounds can be controlled by diet, increase exercise, as well as adjust the lifestyle to lose weight, but can not guarantee fast, because weight loss is a long process, need to adhere to a long time to achieve the purpose.
If you visit a doctor who can perform liposuction surgery, you can lose weight in a short period of time, but it is recommended that you visit a regular hospital. In addition, it is also necessary to assess whether 150 pounds belongs to the range of obesity, you can calculate the body mass index, if the BMI is more than 28kg/m^2, it is obese and should be controlled.
1, control diet: Want to lose weight in the diet to be controlled, first of all, to avoid high-calorie food, reduce the intake of carbohydrates, such as fried food, pizza, etc., at the same time, the amount of food should be appropriately reduced, but do not overdiet. The daily intake of protein can be increased, such as egg whites, beef and milk, etc., to achieve a balanced nutrition;
2, increase the amount of exercise: Want to lose weight can not lack of exercise, according to their own physical condition, the development of exercise programs, it is recommended that you can be weekly moderate amount of anaerobic exercise and aerobic exercise. At the beginning of the campaign, the amount of exercise is not too large, you can slowly increase the amount of exercise, so as not to damage the muscles, bones. The exercise can consume the body fat, so as to achieve the purpose of weight loss;
3, adjust the lifestyle: It is recommended that the daily to adjust the mind, keep a positive mood, and maintain a healthy work and rest time, the combination of work and rest, which will help to improve the metabolism, so as to achieve the purpose of weight loss.
The most effective way to lose weight in a healthy way
1. Drink water appropriately
Drinking water appropriately rather than blindly drinking more water is more conducive to health and weight loss. Drinking water is good, and according to scientific research, drinking 1.5 liters of water a day will burn off an extra 17,400 calories a year, which is equivalent to about 4.5 pounds of weight loss!
But you can't drink too much, because drinking too much water, metabolizing water, it is easy to gather in the body, the phenomenon of edema.
2. Variety of exercise
Why weight loss encounters a plateau period
When you do the same exercise every day, your body gradually adapts to the intensity and pattern of your exercise, and at the same time, with the loss of body weight, the amount of calories consumed by the same amount of exercise also becomes less. Then you enter the plateau period. So it's best to schedule 2-3 types of exercise during weight loss and then alternate is best.
3. Moderate iron supplement
Truly, fat people are malnourished. Because although fat people eat more, but less nutrition. For example, iron deficiency.
If there is not enough iron in the body, the cells can not get enough oxygen, which in turn reduces the metabolism! So in your daily life, you can eat more iron supplements in moderation: such as grains, soy products.
4. Indispensable dairy products
According to the Chinese Dietary Guidelines, we are encouraged to eat a variety of dairy products every day, the total amount of about 300g of liquid milk.
And it has long been confirmed by scientists that calcium is one of the most important elements in promoting fat burning. That's why it's important to eat some dairy products every day.
5. Sufficient sleep
For those who want to boost their metabolism, in addition to eating and moving, there is another aspect that can not be ignored, which is sufficient sleep.
To keep your metabolism at an optimal level, you need to get 6-8 hours of sleep every day. If you don't get enough sleep, your metabolism will slow down and you'll gain weight easily.
6. Adhere to the strength exercises
The biggest advantage of strength exercises compared to aerobic exercises is the halo effect, where your metabolism and fat burning will be at a high level for 48 hours after you've finished the exercises, which is very conducive to weight loss.
Therefore, during the weight loss period, be sure to arrange a certain amount of strength exercises with aerobic exercise.
7. Replace a portion of fine grains with mixed grains
We all know that fine carbohydrates: bread, rice, white pasta, etc., can lead to fluctuations in insulin levels, which is not conducive to weight loss. But refined grains contain the same indispensable nutrients. So the best thing to do is to have half refined grains and half fine grains.
Daily intake of cereals and potatoes 250-400g, of which 50-150g of whole grains and mixed legumes, and 50-100g of potatoes.