The best way to lose weight in a healthy way

Now more and more people for the concept of weight loss is no longer as long as the rapid weight loss, but will consider whether this weight loss method is healthy and scientific, on the basis of no harm to the body and then to see the weight loss effect. The following is the best way to introduce the best way to lose weight healthily.

What is the best way to lose weight healthily

The best healthy way to lose weight is a combination of diet and exercise to lose weight, whether diet or exercise is the missing part. But when carrying out diet and exercise is also to pay attention to excessive dieting and excessive exercise although you can lose weight quickly, but may immediately rebound back, so only a reasonable diet and the right amount of exercise is the best healthy weight loss method.

Healthy weight loss to a reasonable diet

Scientific arrangement of three meals a day

Most people are used to eating three meals a day, so it is important to arrange the ratio of three meals in a reasonable way. Three meals are 3:4:3 energy ratio, breakfast should be eaten hearty, you can choose coarse grains + high quality protein food + rich in dietary fiber and vitamin fruits, vegetables + nuts and other collocation. Lunch should be eight minutes full, more activities during the day, energy consumption, to eat a full meal. Lunch pairing can be in accordance with vegetables and algae + high quality protein food + staple food, try to reduce the intake of fats and oils. Dinner can be eaten six minutes full, at night the body's activities are less, energy demand is also relatively reduced, near the time of sleep to eat less as well. You can choose the combination of vegetables and algae + high quality protein food, choose less oil and less salt cooking method.

Control staple foods and limit sweets

Staple foods can be slowly reduced in a decreasing manner, and try to eat less starchy and extremely sweet foods such as sweet potatoes, potatoes, lotus root powder, jams, honey, candies, preserves, cream of wheat, and fruit juice sweets. The main food is best mixed with coarse grains, such as corn, oats, millet, mixed beans, etc.. Side foods can be fish, lean meat, eggs, soy products and vegetables and fruits that contain less sugar.

Strictly limit fat intake

In the diet to strictly limit the intake of fat, especially animal fat, cooking with vegetable oil, and to put less. Foods like cream, butter, peanuts, walnuts, fried frying and other foods high in fat should be forbidden during weight loss.

Properly increase the intake of protein

On the basis of low calorie intake, you can appropriately increase the proportion of protein intake. Protein is the main component of human tissue, which can protect the body tissues and organs from being consumed and start consuming body fat without damage to the body's muscle tissue. You can properly eat meat with high protein and low fat: fish, chicken, beef, etc.

Eat more vegetables and fruits

During the weight loss period, you can eat more vegetables and fruits, seaweed food, which can increase vitamins, dietary fiber and minerals, help relieve hunger, increase satiety, maintain normal body metabolism, play a role in reducing blood lipids and weight loss. You can increase the amount of vegetables in your regular meals, like rape, cabbage, celery, etc. You can also eat low-sugar fruits and vegetables between meals, such as apples, cucumbers, tomatoes.

Change the cooking method

When cooking dishes, you can boil, steam, simmer and stew instead of frying, braising and other cooking methods, which can avoid consuming too much cooking oil.

Stick to exercise for healthy weight loss

Strength training

Through strength training, you can make your muscles grow fuller and strengthen them, and the more muscles you have, the faster your metabolism will be. And muscle tissue will consume more body calories than the body's fat tissue. Such as flat support, curls, sit-ups, dumbbells, etc.

Stick to aerobic exercise

The best way to enhance metabolism is to combine strength training and aerobic exercise for the best fat loss results. Walking backwards Walking backwards is more difficult than walking forward, and requires more effort to mobilize all parts of the body in order to walk, which means that walking backwards will consume more calories than walking forward. Swimming Swimming is considered a relatively intense whole-body aerobic exercise, in swimming the body's excess fat will be quickly decomposed and burned to provide the energy required for swimming, and swimming 1 minute can consume 36 calories. Stair climbing Stair climbing is an aerobic exercise, in the process of climbing stairs, accelerate the body metabolism, promote blood circulation, can accelerate the burning of fat, to help lose weight and slim. Cycling Cycling for physical energy consumption is relatively large, can effectively help consume body heat, burn excess body fat, to achieve the purpose of weight loss and slimming.

Each exercise time in more than 30 minutes

It takes 20 minutes of aerobic exercise to start burning fat, so to have a good weight loss effect, you need to ensure that each aerobic exercise time is not less than 30 minutes.

Exercise 3-5 times a week

Regular exercise 3-5 times a week can strengthen the effect of consuming body heat and burning excess fat, which is a good way to reduce body fat and lose weight. Perform running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can be reduced by 10 pounds in 3 months. Swimming, 4 hours per week, can be reduced by 10 pounds in 4 months.