Today's social status is that "beautiful women like to lose weight, and handsome men also like to lose weight by massaging irons." More and more people are losing weight, and there are various ways to lose weight. Many people are eager to lose weight, so they choose some methods that are not very healthy. How to reduce weight from 140 pounds to about 98 pounds? What about the speed of scientific weight loss? Healthy (scientific) weight loss, there are some specific methods you should know.
reduced from 140 pounds to 98 pounds. How much weight loss in a month is more reliable and not harmful to the body?
In fact, it is unscientific for many people to pursue a particularly fast way to lose weight. The faster you lose weight, the faster you will rebound. In many weight loss methods, only water is lost in the early stage. A slight change in diet in the later stage will lead to a rapid rebound, which is much faster than the speed at which you lose weight.
Therefore, losing weight slowly and in a balanced way is healthy. It is recommended to lose about 2 pounds per week, and 8 pounds in a month is more reliable, and the weight loss results can be better maintained.
How to lose weight more safely?
Reliable weight loss is inseparable from "keeping your mouth shut" and "stepping forward". The whole process requires everyone to proceed step by step and not to be too anxious.
- Adjust eating habits and reduce energy intake during meals:
Diet is very important for weight loss. Through diet, you need to reduce the intake of some energy substances, thereby reducing the total daily energy intake.
Specifically, refuse the intake of fat meat and meat oil; refuse all refined staple foods, increase the intake of coarse grains, enhance satiety, and delay the rise of blood sugar; increase low-energy foods, vegetables, mushrooms, and Intake of soy products; consume a small amount of meat, try to choose meat products such as skinless poultry, fish, shrimp, seafood, etc.; eat small meals frequently, refuse to overeat, make each meal 70% full, and use practical actions to control daily Energy intake.
From the perspective of living habits, please reduce the intake of various high-sugar and high-fat snacks, such as various sweet drinks, potato chips and various fried foods, and cultivate good eating habits.
Specifically, to lose weight reliably, you should reduce your daily energy intake by 300 kcal through diet.
- In terms of exercise, it is also necessary to accelerate the precipitation:
On the premise of reducing energy intake through diet, energy metabolism must be appropriately increased during exercise. 500 kcal of energy should be metabolized through exercise every day.
Specifically speaking, it is more reliable to combine aerobic exercise with muscle-building exercise. For aerobic exercise, it is recommended that you choose jogging, brisk walking, cycling, swimming and other forms of exercise; for equipment exercise, it is recommended that on the basis of ensuring full-body exercise, you should increase abdominal exercise and increase fat consumption.
Regarding exercise, those who lose weight should exercise at least one hour a day. They need to warm up properly before formal exercise to reduce the chance of damaging joints and other parts.
Some details that should be paid attention to in the process of losing weight:
- Deliberately record the amount of food eaten in daily life:
It is recommended that you buy a food scale. You can measure it when cooking and eating to see if you have excess energy. and food preference issues. Even if you don't lose weight, this habit will help you develop good eating habits.
Only by knowing your food intake can you eat less and know how much you have eaten.
- Reduce the intake of packaged foods:
Choose natural foods and reject all kinds of processed meat products and highly processed grains, so that your body will be healthier.
- Protein requires a certain amount of intake:
Protein cannot be eaten at all. Proper eating can promote physical health. Eating meat smartly is healthier.
- Step by step, find the exercise that suits you:
Warm-up, stretching, strength, resistance, aerobic, anaerobic and other exercises need to be chosen by yourself. Find the exercise method that suits you to promote weight loss.
- Prepare a soft tape measure to monitor and record your body indicators:
You can use a tape measure to regularly detect changes in waist circumference, hip circumference, etc. in life, and monitor your weight loss indicators and results.
- Relax your mind and persevere:
Losing weight is a step-by-step process and cannot be achieved quickly.
Many people wonder whether this way of losing weight can help lose weight? In fact, many of the students I coach have successfully lost weight through this method of weight loss, such as the student mentioned above who lost weight from 140 pounds to 98 pounds; "losing weight" while enjoying health is the way to go.
Reliable weight loss is a process, not something that can be accomplished in a short period of time. Don’t be too quick and don’t pursue unreliable weight loss methods that are popular on the market. May you lose weight healthily and maintain a healthy weight scientifically.
Note: Wang Silu’s original content, I hope it will be helpful to you; the pictures come from the Internet, if there is any infringement, please contact us to delete it. #The truth is coming#
