Forward Weibo Qzone WeChat 6 weight loss tips, stick to it, let you lose weight faster than others

Do not use brute force to lose weight, but requires skill. A good method allows you to spend less effort and achieve more results with less effort.

Share 6 weight loss tips, stick to it, let you lose weight faster than others!

1. Use trivial time to move

Don’t always say that you don’t have time. We need to use time to exercise. You can take 3 15 minutes to exercise every day, so you can exercise for 45 minutes every day, which can also play a role in calorie consumption.

What can you do with 15 minutes? You can do 200 push-ups and 100 squats. You can also do 5 sets of open and close jumps, 2 minutes a week with 1 minute interval. You can also do skipping training with 1 minute interval for each group and repeat.

2. Diverse diet, not too single

A reduced-fat meal needs to control calories, but it cannot be too monotonous. The body needs to be supplemented with various nutrients to increase the body's energy for exercise.

Don't refuse the staple food of carbs, and don't be afraid to eat meat. As long as you choose the right ingredients, meet your body's nutritional needs, and control your calories within a reasonable range, you can lose weight quickly. There should be more than 4-5 kinds of vegetables every day, 1-2 kinds of staple foods, and 2-3 kinds of high-protein foods, so that nutrition can be balanced.

3. Active 30 minutes after meals

After each meal is the prime time for gastrointestinal digestion exercise, you need to get up and move instead of sitting. Carrying out low-intensity exercise after a meal, such as walking or standing, will help the body consume, reduce calorie accumulation, improve the belly, and lose weight faster.

4. Drink enough water every day

Some people say that drinking water will make you fat. There is no scientific basis for this statement. Drinking water may increase your weight temporarily, but you will lose weight after going to the toilet. The essence of obesity is excess body fat. What you need to do is to lose fat, not to lose weight.

Water has no calories and will not promote the synthesis of fat, but can speed up the metabolism of fat. Drinking enough water every day can increase satiety, inhibit the secretion of ghrelin, and reduce your food intake, which is helpful for weight loss. You can drink a glass of water before meals to help control your appetite. Drinking 2L of water a day can make you lose weight faster than others.

5. The staple food should be a combination of coarse and fine grains

The staple food is rich in carbs, which can meet the body's nutritional needs, but excessive carbs can promote fat. You can choose the method of combining coarse and fine grains, which can supplement the body's minerals, dietary fiber and other nutrients, and can also extend the feeling of fullness and make you more hungry.

The average person needs to add 6-7g of carbon water per kilogram of body weight per day, and during the weight loss period, 3-4g of carbon water per kilogram of body weight can be added to meet the body's needs. Coarse grain selection recommendation: corn, sweet potato, brown rice, oats, millet, beans, etc.

6. Supplement high-quality protein

During weight loss, you need to pay attention to protein intake. Protein supplementation can reduce your chances of overeating, prevent muscle loss and maintain the level of body movement. We can choose high-quality protein such as eggs, sea fish, dairy products, soy products, chicken breasts, etc., supplement with multiple meals, and supplement 1.5g protein per kilogram of body weight.