Good way to lose weight

The guy lost 64 pounds to become a man has recently become a hot topic on the network, every beauty are envious, here I also give you a few tricks to lose weight effective methods.

Less consumption of artificial sweeteners

In recent years, artificial sweeteners have been everywhere, with soaring obesity rates and animal studies showing that artificial sweeteners may trigger the body's natural ability to regulate and increase caloric intake. If you want to consume sweets every day, don't choose foods with artificial sweeteners added to them, rather choose those that are naturally sweet.

Eat slowly

When eating chew more times, chew slowly can you lose weight five slow weight loss tips, which not only helps saliva and gastric juices to digest food, but also helps to reduce eating. Food into the body, blood sugar rises to a certain level, the appetite center of the brain will send a signal to stop eating, too fast to eat, the brain issued a signal to stop eating before you have eaten too much. So eat slowly and eat to 80% full.

Moderate intake of fat

It may seem counterintuitive, but consuming fat can really help you maintain a slim figure. Many nutrition experts recommend that 35% of your daily calorie intake should come from fat, but you should consume not only healthy vegetable fats, such as virgin olive oil, avocados, and nuts, but also a certain amount of animal fat to make you feel full.

Eat more vegetarian food

It can be a big challenge to stick to a vegetarian diet for a long time, but you can be a vegetarian once in a while. You can consume at least five or more vegetarian foods in a week, which need to include legumes, etc., that can provide your body with enough healthy protein. It has been shown that if you choose vegetarian meals, you can increase the rate of calorie burning, which means that vegetarian food can be stored as fuel for your body rather than as fat.

Drink more water before meals

Recent studies have found that drinking 8 ounces of water before each meal can help you lose weight. In middle-aged and older adults, drinking a glass of water before each meal can reduce calorie intake by at least 10-25%. after 12 weeks, the average person had lost 10 pounds each. And water, as the most integral part of burning calories, is a must-have for consistent intake.

Eat more high-fiber foods

Studies show that for every gram of fiber we consume, we burn 7 calories, which means that if you consume 30 grams of fiber, your body will take in more than 200 grams of calories. If you stick to it for a year, you can lose 20 pounds. You can include fiber-rich fruits and vegetables in your food, especially lentils, oats, millet, etc.

Swimming for weight loss

Swimming is an aerobic exercise that burns a lot of calories as well. This is because the heat transfer in water is 28 times that of air, and the calories consumed by a person staying in water for 8 minutes are the same as those consumed in air at the same temperature for 2 hours. So it has a better slimming effect. The metabolic rate of people when swimming is very fast, 30 minutes can consume 1100 kJ of calories, and such a metabolic rate can be maintained for some time after you leave the water, so swimming is a very ideal way to lose weight. When swimming, the human body is held up by the buoyancy of the water, hands and feet, the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the shape more proportionate.

Jogging for weight loss

Simple and easy running is known as the king of aerobic metabolism, and jogging in running is known as fitness running. Jogging action is simple, the amount of exercise is also easy to adjust, the effect of slimming is more significant. Many weight loss mm ask how to lose weight fast and healthy, choose jogging is right! In jogging, the waist, back and limbs are in constant motion, in addition to effective fitness, but also burn fat, thereby reducing the storage of body fat, to achieve the effect of slimming. However, it should be noted that jogging should be timely hydration. It is best to run 3-5000 meters a day, just run as normal, without running on the forefoot. After running to muscle stretching action for about 15 minutes.

Variable speed running weight loss method

This kind of fast and slow running is simple and casual, and does not need to follow the established laws. And the combination of fast running and jogging of two intensities can have the effect of burning both sugar and fat. Studies have found that variable speed running is the most suitable for exercise fat loss. This is because when the body is exercising, the body consumes energy mainly from sugar and fat. During short periods of fast, heavy exercise, sugar is consumed primarily; while during long periods of moderate exercise, fat is consumed primarily.

Jump rope weight loss method

Speaking of jumping rope, many women are not unfamiliar, but for the magical weight loss effect of jumping rope, not everyone learns to grasp properly. From the amount of exercise, jump rope 10 minutes, and jogging 30 minutes or jump aerobics 20 minutes of energy consumption equivalent. So, jumping rope is also a kind of aerobic exercise that can burn a lot of calories in a short time. In view of the unique health effects of jumping rope for women, fitness experts specially designed a "jump rope progressive plan" for female fitness. When learning, only in situ jump 1 minute, 3 days later can jump 3 minutes continuously, 3 months later can jump on 10 minutes continuously, half a year later can be implemented every day "series of jump".

Stair climbing weight loss method

Nowadays, people's living conditions are better, go out by car, upstairs by elevator, the amount of exercise is very limited. If you can use more stairs to exercise in the daily, not only can prevent the occurrence of coronary heart disease, but also particularly conducive to weight loss and slimming. Climbing the stairs for 30 minutes can consume 260 kcal, 10 times more than meditation, 4 times more than walking, 2.5 times more than swimming, equivalent to jogging 800-1500 meters.

Dancing for weight loss

Dancing will not only make you more elegant, but also help you dance a slender body. From the perspective of modern medicine, dancing, a rhythmic, whole-body exercise, is good for restoring and balancing the body's biorhythms, helping the heart muscle contract, promoting blood circulation and delaying cellular aging. Dancing can make all parts of the body are exercised, and can effectively slim waist, buttocks and thighs, increase the flexibility and flexibility of the body.

Yoga weight loss method

Yoga not only can fitness, slimming effect is also quite good. Yoga diet method is different from aerobic exercise, it is under the premise of worship cultivation, improve metabolism, make the whole body blood circulation accelerate, so as to change the ratio of fat and muscle in the human body, reduce the size of fat cells, and burn excess fat.

Warm Tips

No matter what kind of effective weight loss method, it is valuable to persist, if there is no persistence, all methods of weight loss are false.