What are the effective ways to lose weight quickly
On the way to lose weight, many fat friends have a common question: "why is the same weight loss, people's weight loss effect is so obvious?" In fact, if you want to lose weight smoothly, the method is very important! Don't make fat reduction plan blindly.
So, what are the best ways to lose weight? Now we have found 7 best ways to lose weight. What are you waiting for? Look down!
Make sure you have breakfast
When people sleep, the metabolism of the body is at the lowest state, and breakfast is the starter of metabolism. If we ignore breakfast, the body can not burn fat before lunch as usual. If you swallow the whole breakfast, or even do not eat, then the body will be in a state of low metabolism, no spirit, poor blood circulation, easy to get fat.
Replacing refined flour with whole grains
Fine grains such as rice and white flour will slow down your metabolism, stimulate excessive insulin secretion and accelerate the synthesis of fat. Whole grains contain more dietary fiber to speed up metabolism, and it's best to eat them with high protein foods. This combination can make your blood sugar rise slowly, thus avoiding fast fat storage.
Eat high protein food 3-4 times a week
If you want to burn fat efficiently, you must have healthy muscles, and protein is an important nutrient to build muscles. It's the best choice to eat more protein rich foods such as lean meat, fish and shrimp, nuts and milk. Studies have shown that high protein foods increase postprandial metabolism because protein costs twice as much calories as fat and carbohydrates. And people who eat fish and shrimp often have lower levels of a hormone related to slow metabolism and obesity.
Turn three meals a day into five
When eating, the metabolism of the body will become faster. If we can eat from time to time, the body will adapt to this rhythm, and the metabolic system will always be in a working state. Therefore, eating less and more meals is a good way to speed up our metabolism. You can divide the food of the day into five times. For example, you can have a separate meal at 10 a.m. and 3 p.m., a handful of nuts, a cup of yogurt or a salad.
Different obese people choose different sports
It is not enough to only control diet in weight loss, it must be carried out at the same time with strengthening exercise. Obese people should regularly carry out moderate intensity exercise and physical activity within their ability. For those with severe obesity or older and weak constitution, fast walking, jogging, combination of walking and running, doing gymnastics, playing Taijiquan, going up and down stairs and so on should be considered first. Moderate obesity can choose to swim, play ball and climb mountains. Exercise should be carried out step by step and persistently, not in haste, so as not to increase the burden on the heart and cause accidents.
Any exercise will consume calories, but to deal with fat, each exercise time should be at least more than 30 minutes. This is a minimum amount of "strengthen the effect of exercise, can let the body produce fat burning enzyme", and aerobic exercise is to strengthen the effect of weight loss exercise.
Combining aerobic exercise with strength training
When you increase muscle movement through strength training, you will definitely use muscle. This feeling is most obvious in the equipment exercise of the gym. Through strength training, your muscles will grow Fuller, and muscle tissue will burn more calories than fat tissue in your body. Therefore, the most effective way to increase metabolism is to combine aerobic exercise weight loss with anaerobic exercise of strength training.
