Healthy weight loss methods

With the advent of summer, many eyebrows are worried about how to lose the fat accumulated in the winter to go, so to try a variety of methods that are said to be fast weight loss, usually ignoring the safety and science of weight loss methods, not only ineffective, but also hurt the health of the body. That how the healthy weight loss method can achieve the goal of two weeks to lose 20 pounds, for safe and fast weight loss?

Develop a weight loss plan

Before carrying out weight loss, you need to develop a two-week step-by-step to be able to implement a plan to lose 20 pounds according to your actual situation. The best way to lose weight is to control the intake of fat, strengthen exercise and strength training.

Healthy weight loss diet

Reduce calorie intake

Whether you control carbohydrates, protein or fat in your diet, the ultimate reduction is calorie intake. Because the body needs to take in at least 1200 calories a day, the standard for reducing calorie intake should not be less than 1200 calories, and it is best to be between 1500-1800 calories.

Match food with body type

Everyone's body type and weight are different, and the role of food for people with different body types will also be different. So weight loss girls have to choose some suitable food according to their physical condition, so that they can make weight loss twice as good. Like the body cold beauty can not eat too cold food, you should avoid this type of food not to eat.

Wake up in the morning and drink a glass of warm water

After waking up every day, drink a glass of warm water, which can help cleanse the stomach and intestines, promote the body's metabolism, and discharge body waste and toxins.

Eat three meals a day on time

To achieve the goal of losing 20 pounds in two weeks, a healthy weight loss method also requires dieting, but this diet does not mean not to eat, but to ensure that three meals a day can be eaten on time, only from the original eat to eat six minutes full.

Drink the right amount of soup before meals

Before eating, drink some soup or a glass of warm water, which can relieve hunger and give the stomach a feeling of fullness, so that the meal will reduce the amount of food eaten.

Chew and swallow slowly

The speed of eating should be slow, it is best to chew each mouthful of food for 20 times, which can reduce the amount of food eaten due to wolf swallowing.

Do not sit for a long time after eating

Do not sit still immediately after eating, get up and walk around. Walking after a meal is also more important for weight loss to maintain the body shape. Sitting after a meal is easy to make the abdomen accumulate fat and increase abdominal flab, you can go for a walk or stand for about 20 minutes after eating.

Drink enough water

Every day to ensure that you can drink about 2000-2500ml of water, drinking water can not only promote the body's metabolism, help blood circulation, discharging toxins and garbage in the body; can also relieve hunger, help fat burning.

Eat more boiled food

Try to cook with boiled, steamed and other cooking methods instead of braised, fried, etc., because frying food is not only attaching a lot of fat to the food itself, but also generating carcinogenic substances that threaten human health.

Do not eat after 8 p.m.

Many people have the habit of late night snacking, or late dinner, but because after 8 p.m., the body's activity decreases, the body's protein increases sharply, the intestines can not be digested in time, it will accumulate in the body to form fat. So eat dinner before 8:00 every day, and don't eat anything after that.

Healthy weight loss exercise methods

Aerobic exercise + anaerobic exercise

Anaerobic exercise plus aerobic exercise will have a better effect on weight loss. When exercising, anaerobic exercise is performed first to break down the carbohydrates stored in the muscles, and then aerobic exercise is used to burn fat.

Do proper anaerobic exercise

In a few minutes a day you can do anaerobic exercise to help burn carbohydrates in fat, you can choose such as sit-ups, plate supports, dumbbells, squats, etc.

No less than 30 minutes of aerobic exercise

A healthy way to lose weight is to exercise, adhere to aerobic exercise for more than 30 minutes a day to help consume excess body heat, burn fat and strengthen the weight loss effect. Such as jogging, cycling, swimming, etc.

Weight loss needs to be persistent

Weight loss is the most important thing is to be able to persevere, to believe that they can lose weight, can not just implement weight loss two or three days to see no weight loss effect to give up, so that you can never achieve the goal of two weeks to lose 20 pounds. And the combination of diet and exercise weight loss methods so that you can better achieve the goal of two weeks to lose 20 pounds.