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How can I lose weight scientifically and lose weight on my body? You need to choose the right method to lose weight. What you have to do is to lose fat, not to lose weight. Only by losing the fat on your body can you really lose weight.
To reduce body fat rate start with these 4 methods and get rid of excess fat on your body in 2 months! Can you persevere?
The first aspect is to adjust your diet
1. Combine coarse and fine grains
During weight loss, learn to eat staple foods smartly, which can provide the body with carbohydrates, promote blood sugar rise, and let the body have Sufficient metabolic power. However, too fine carbohydrates will quickly raise blood sugar and promote fat synthesis, which is not conducive to weight loss.
Therefore, we must reduce the intake of fine carbohydrates and appropriately supplement some coarse grains, such as corn, , huaishan, red beans, corn, brown rice instead of part of the noodles, steamed buns, and rice. This can slow down the increase in blood sugar and extend it. The satiety time effectively inhibits fat accumulation.
2. Eat vegetables before eating other foods
Weight loss needs to control calorie intake. In order to reduce the appearance of hunger, we need to adjust the order of eating, which can unknowingly reduce Calorie intake.
When eating, you can first eat some high-fiber vegetables, such as cabbage, tomatoes, winter melon, celery, lettuce, broccoli, cucumber and other foods, which can help you feel full and eat a few more low-calorie vegetables. You can eat a few bites of high-calorie meat foods, so that your calorie intake will decrease after a meal.
3. The regularity of meals,Eat 80% full meal
Develop healthy eating habits. Don't eat to support yourself. Learn to chew slowly. A meal for more than 20 minutes can let you receive the signal of fullness in time and avoid overeating.
Normally, three meals should be regular, and stick to eating 80% full. This can maintain sufficient gastric motility, maintain the body's efficient digestion and operation speed, and help the development of an easy-to-lean physique.
The second aspect is to increase activity consumption
1. Reduce sedentary sitting and get more activity
Exercise can increase the body’s activity metabolism and promote calorie consumption. We must strive for Time to get active and reduce the time spent sitting. Sit for 1 hour and get up for 10 minutes. Do more squats, push-ups , which can activate body muscles, promote blood circulation, and reduce sedentary diseases.
2. Maintain aerobic exercise 4-6 times a week
If you want to lose weight, aerobic exercise is essential. We can start with medium and low-intensity aerobic exercise, such as square Dance, table tennis, jogging, swimming and other sports, each time not less than half an hour, so that it is easier to stick to it, but also gradually improve physical endurance.
3. Do more strength training to increase muscle dimensionality
During weight loss, adding strength training can increase muscle dimensionality, and muscle growth can increase the body’s basal metabolism, thereby increasing the speed of fat burning and shaping .
We can add half an hour of strength training before aerobic exercise, such as: doing a set of push-ups, squats, lunges, planks, and goat stand-ups.Each movement is 30 seconds, repeat 3-4 groups, can effectively drive the growth of body muscles.
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