How to reduce the healthy weight from 1 12 kg to 100 kg? 1, the rule of three meals.
Regular diet contributes to stable metabolism and adequate nutrition. The body can burn and metabolize fat only on the basis of adequate nutrition.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Rich in protein food, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef and other foods.
3, a cup of fat-reducing tea in the morning and evening.
Drinking hawthorn green tea together in the morning and evening on an empty stomach can remove intestinal oil and garbage, and also help to reduce oil, thus reducing body fat.
4. Keep moderate exercise every day.
Exercise can improve metabolism and promote fat burning, which is of great help to improve resistance and immunity. It is suggested that aerobic exercise should be combined with anaerobic exercise.
Aerobic exercise is recommended, such as jogging, skipping, cycling and hula hoop. It is recommended to keep the frequency of exercise for more than 30 minutes 5 ~ 6 times a week.
Recommend anaerobic exercise, such as push-ups, sit-ups, squats, squats, etc. Suggest 40 each time? 60 minutes, four times a week? The frequency of five movements.
6. Get enough sleep every day.
Adequate sleep every day can improve metabolism and promote fat burning. Because at night, when the human body is in a deep sleep state, the body will secrete leptin, which can improve metabolism and promote fat production. In addition, you can stay energetic the next day.
7. Record your weight and waist circumference every day.
The advantage of this is that you can master your own weight changes and girth changes, so as to correct and adjust your weight loss plan in time.