One, exercise and healthy weight loss
1, fixed exercise
3-5 times a week for fixed exercise, is not a good way to reduce body fat, reduce weight, increase muscle, make energetic. 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; cycling, 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.
Alternatively, you can work out the "slimming exercise" on the way to work
If you are sitting in the car, lift your legs together from the ground about 5 centimeters, and hang the soles of your shoes. This can exercise the abdominal muscles. Hold the lift for a few stops. Train the front of your thighs while standing. While standing by grabbing the car hoop, cross your legs back and forth and push your back leg forward with all your might. This is effective for training the front thighs. Train without stopping to breathe, hold for 6 seconds, and do this 1 or 3 times on each side. Close the abdomen when waiting for the signal light. Concentrate on the abdomen and tighten it for 6 seconds. Feel the navel close to your back. Every day to pay attention to often do this.
2, strength training
Strength training can enhance 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 getting hurt, ask a trainer for help in choosing appropriate weights and developing a suitable workout program. Stretch before and after the workout to maintain flexibility, and gradually increase the weight and number of lifts.
3, lower calorie intake and walking combined
Soda instead of Coca-Cola, can be less than 150 kilocalories per day. If you add a 5-kilometer walk for 45 minutes five times a week, you can reduce your weight by 10 pounds in three months. If you reduce your calorie intake even more, and keep up the walks, you can lose 10 pounds in 7 weeks.
2. Eating healthy to lose weight
1. Appetite control
Restrain your appetite and eat only 70 percent of what you used to eat at each meal. After a week, your stomach will naturally shrink and your appetite will naturally decrease. Most obese people have a good appetite, in which case medication can be used to reduce it.
2. Eat less and eat more
Eating less and eating more is to break down the routine of eating three meals a day into more meals. When you feel hungry, eat as slowly as possible. This reduces the buildup of excess fat.
3, fruit diet
In normal times many people use fruit to lose weight. Fruit diet means that in addition to fruit, nothing to eat, all day only eat fruit, until eat until full. The fact is that there is a lot of fruit out there, and it's not just fruit, but it's also a lot of fruit, and it's also a lot of fruit.
Principle of weight loss
Eating fruits can be a great way to lose weight in a short period of time, because eating only one kind of thing can reduce our intake of food. Especially high-fiber fruits can make our metabolism faster, so we can lose weight.