Exercise at least five days a week and at least one hour a day. Exercise doesn't have to be strenuous. You can do some moderate physical exercise in your daily life. Such as: running, walking, swimming, strength training, anaerobic training and so on.
If you want to lose a few pounds quickly, you can do high-intensity training. For example, walk for an hour, or jog for an hour, and set a certain time interval to sprint.
2. Eat the right food and control the amount of each meal.
Try to stay away from candy, the sugar in candy won't help you shape. Even if it's just a lollipop, it will make you persevere.
Fruits and vegetables are the best food. Apples can make people feel full in three to four hours. And green vegetables can keep the digestive system clean and running.
Seafood: Shrimp and tilapia are also good food. These foods are rich in protein and healthy nutrients, which help to keep muscles healthy and prepare for exercise.
In addition, be sure to control the amount of each meal, so that you can maintain a good metabolism. Get rid of the habit of eating three big meals a day, and try to plan to eat six meals a day, with small portions each time. At this time, there will be less food in the digestive system and more energy will be used for exercise, so it can help you breathe more smoothly during exercise instead of panting.
3. Record daily calories and food intake.
Recording how many calories you eat a day helps to design an exercise plan. Have you ever wondered why bodybuilders are so big? This is because they know how to plan a good diet and consume more healthy calories than ordinary people.
Step 4 get enough sleep
Adequate sleep time can recharge your body. Six to eight hours of sleep can keep the body active all day and promote muscle recovery.
Don't sit down and have a rest right away.
Many people like to sit down and rest immediately after long-distance running or other strenuous exercise, which is not good. Because this will hinder the blood return of the lower body, affect the blood circulation of the body, deepen fatigue, and even lead to gravity shock in severe cases. Therefore, after each exercise, first adjust the breathing rhythm, stretch your body, relax your mood, let the blood of your limbs return to your heart, speed up your physical recovery and eliminate fatigue.
6. Don't let your body cool down immediately.
After exercise, the blood vessels on the surface of the human body will expand, the pores will open, the body temperature will rise, and there will be a lot of perspiration. If you enter a low-temperature air-conditioned room immediately after exercise or blow at the tuyere, or wash your face and take a bath with cold water, your skin will be tight and sweaty, and your immune function will decline, which will lead to diseases such as colds and diarrhea.