【What are the healthy ways to lose weight】
As the saying goes, "If you don't lose weight in April, you'll regret it in May." Summer is the favorite season for handsome guys and beautiful girls because they can wear all kinds of clothes. For example, beautiful girls on the street show their arms and legs, which is a beautiful scenery. Just think about it and feel happy. However, this situation only applies to "beautiful girls". For overweight girls, this is their pain point. They don't look good in anything, and every girl longs for praise and approval from others. So, for girls who are overweight, how to successfully lose weight in April and let themselves fly in summer? What are the most effective ways to lose weight? Losing weight is an indispensable topic in women's lives, but many people struggle to find safe and healthy ways to lose weight. Today, I will share with you some tips for losing weight.
【Causes of Obesity】
1. The reason for obesity is that the intake of calories is greater than the expenditure of calories.
2. Weak liver function cannot metabolize excess fat.
3. Metabolic disorders, where the three major nutrients (protein, fat, carbohydrates) are converted into fat and stored as obesity. This is commonly known as gaining weight easily even with cold water.
4. Familial obesity caused by genetics, which is mainly due to the inheritance of lifestyle habits (mothers who love to eat fatty meat often add fatty meat when cooking, which leads to the habit of adding fatty meat when the child grows up and starts cooking) or the inheritance of organ function (whether the body can fully metabolize fat).
5. Environmental factors, such as chefs who often inhale cooking fumes, leading to fat deposition.
6. Physiological effects, when men reach middle age and women reach menopause, due to the decline of various physiological functions and reduced physical activity, it leads to obesity.
7. Lack of exercise, unable to even walk 500 meters a day, even if the energy intake is low, it can still cause obesity.
【Methods of Losing Weight】
Dietary Weight Loss
1. Never skip any meal. Skipping one or two meals will not help you lose weight. In fact, skipping meals will lower your overall metabolism and trigger your appetite, making it easy to overeat. And if the meal you skip is breakfast, you will be tempted to "compensate" by snacking or overeating throughout the day!
2. Eat 5-7 small meals a day instead of 3 large meals. As long as you control the total calorie intake, this is the best diet method to reduce calorie intake. Eating small meals can control blood sugar levels and reduce hunger, naturally reducing calorie intake!
3. Know your daily calorie needs. Most people have no idea about their calorie needs. However, if you don't know your calorie needs, how can you plan your weight loss journey well?
4. Know how many calories you consume. Control your mouth and make sure you know the calorie content of the food and drinks you consume. This is a good way to improve your diet and weight loss plan.
Exercise for Weight Loss
1. Give it your all when swimming. Keep your heart rate at around 80% of your maximum heart rate. To ensure this standard, count your pulse rate within 6 seconds and add a "0" at the end to get your heart rate per minute.
2. Minimize rest time. Reduce the rest time during swimming by half until you can complete one round trip or interval in 10 seconds.
3. Use kickboards. Kickboards, hand paddles, fins, lifebuoys, and other water toys not only help burn more calories but also exercise the muscles of the limbs.
4. Divide your practice into time periods. Like professional swimmers, divide your swimming into four sections with 15-30 seconds of rest between each section. Specifically, swim 1 round trip, then 2 round trips, then another 2 round trips, and finally 1 round trip, making sure to swim fast at the end of each section.
5. Swim short distances quickly. Many people swim slowly, which burns far fewer calories than swimming short distances quickly. However, don't swim fast continuously, as it will consume your energy too quickly. You can alternate between slow and fast swimming, such as a section of slow swimming followed by a section of fast swimming, and so on.
Combining Exercise and Diet
Exercise can burn fat, but how can you avoid consuming too much fat while burning fat, and how can you balance your diet with exercise? It is best to:
1. Stand for half an hour after meals. The biggest reason for women's weight gain is negligence. Due to busy work and study, there is no time to properly arrange life, arrange their own diet and daily life. Standing for at least half an hour after meals can prevent fat accumulation on the abdomen and save the trouble of making up for it later.
2. Avoid eating 5 hours before bedtime. One of the biggest taboos in weight loss is eating before going to bed. When you are about to fall asleep, your body does not need to move, and the food you eat will be completely absorbed and stored as fat. If you can't bear the hunger, you can only eat a small amount of boiled vegetables or fruits.
