Fat is not the aesthetic concept of most people, so in order to meet the aesthetic concept of most people, but also for the sake of health, ** has always been the pursuit of many people. And for all the people, a quick and effective method is hard to come by. And if you want to **, you should first clarify the reason for gaining weight.
In order to meet the needs of the body, people need to consume essential foods every day, which means that they need to consume essential nutrients. But when the nutrients consumed are greater than the nutrients consumed, the nutrients that cannot be consumed in time will be converted into fat accumulation in the body, resulting in obesity. Therefore, if you want to be the best, the first thing is to control your diet, and what you need to do is that the nutrients you consume cannot be greater than the nutrients consumed.
1.Set a meal plan.
You should set your total daily calorie intake, and the general health guidelines recommend eating 500 to 1000kcal a day, but if you are more active, you need to increase your calorie intake appropriately, for example, men may need to consume 1200 1400kcal.
2.Eat regular meals.
Develop good eating habits, generally regular and quantitative meals, breakfast, lunch, dinner need to be consumed, avoid eating too much at one time, may suddenly consume too much energy, and the body is not easy to consume for a while, which is not conducive to **.
3.Eat more dietary fiber foods.
You should eat more foods rich in dietary fiber, such as vegetables, fruits, grains, etc., which can increase satiety and reduce the intake of other foods, so that you can control the total calorie intake.
4.Avoid fried foods.
Many people are greedy for the deliciousness of fried food, and often eat some fried food, such as fried fish, fried shrimp, fried chicken thighs, etc., but fried food is relatively high in fat, so avoid eating fried food to reduce calorie intake.
5.Eat fruit before meals.
Many people have the habit of eating fruit after meals, thinking that eating fruits after meals can help digestion, but it does not help **. Because energy is already consumed after a meal, eating fruit at this time will increase energy intake. Instead, you should eat fruit before meals, which can increase satiety and reduce the intake of other foods.
6.Eat less carbohydrate foods.
Now there are a lot of ** methods on the Internet, which is not to eat carbs. But don't eat carbs**, although the scale is fast but harmful to the body. Carbohydrate foods such as rice and noodles need to be eaten in moderation, but not too much.
7.Supplement with probiotics.
Obese patients have insufficient probiotics and excessive harmful bacteria, and supplementing probiotics through intestinal bacteria transplantation can improve the intestinal flora and regulate the intestinal tract.
If you want to **, the other thing is to increase consumption, mainly through exercise.
1.Choose a good way to exercise.
For some people with a large body weight base, you should try to choose exercises with light joint loads, such as swimming, cycling, etc. It is necessary to avoid choosing exercises that carry excessive weight on the joints, such as climbing mountains and stairs, which can easily lead to joint damage.
2.Master the time to exercise.
Many people have too much exercise time every day, but they should master the correct exercise time, generally more than 30 minutes of aerobic exercise every day, if too much exercise is also easy to lead to excessive body consumption, the body is too tired, which is not conducive to health.
3.Pay attention to warming up before exercising.
Sudden movement is likely to cause muscle or joint damage, so it is important to warm up well before exercising to increase the elasticity of muscles and joints and avoid injury during exercise.
It is recommended that you must take it step by step, and you can't blindly overly acute, such as fasting, which is likely to adversely affect your health.