Weight loss, healthy weight loss, healthy way to lose weight, weight loss methodsHere are 10 ways considered by experts to be the best way to lose weight.
To the average daily intake of 2,000 calories anchored.
First, reduce calorie intake
Nutritionists believe matter what you control - protein, carbohydrates or fat, and ultimately reduce caloric intake. If a small intake of 800 calories, can reduce 10 pounds in six weeks; intake of 500 calories less to lose 10 pounds in two and a half.
Not carry weight drop too quickly, otherwise it is very dangerous.
Notified, per person per day for at least 1,200 kilocalories intake, if the supply of body heat is too little;'ll lose muscle. Muscle is the key to the body burns calories, promote metabolism.
Second, eat a meat 10 pounds in 2 months:
Experts pointed out that, for every 1 gram of fat-9 kilocalories.
Compared with fat, carbohydrate and protein calories per gram, much lower, about 4 kcal.
Therefore do not have to eat less to lose weight instead of daily consumption of foods that contain fat (such as butter and other foods), fresh vegetables, fruits, grains, experts say, If you do eat 20-40 grams per day fat, you can lose weight 10 pounds in two months.
However, not everyone eat less fat can lose weight if excessive carbohydrate consumption, can also cause weight gain.
Third, to reduce the intake of food:
In order to lose weight without giving up favorite foods, it is important to be controlled. If you prefer a certain food consumption and large, it should pay attention to reduce the weight of each.
Not 4 times a week, every 200 grams of meat consumption, but 100 grams each, so that you can reduce the intake of 1200 kilocalories significantly reduced body weight in about seven and a half months time.
Recommend dieters put a scale in the kitchen, affixed to a prompt slogans, reminds the weight of food intake.
Fourth, one meal a day, the flow of food five weeks to lose 10 pounds:
Usually flow making food is very convenient. A day with a meal only eat liquid food or drinks, you can lose 10 pounds in eight months. Liquid food should be diversified, in order to avoid lack of nutrition. Under the guidance of a doctor, and even food meals a day flow.
This will reduce 10 pounds in five weeks.
However, to ensure that the selected liquid food provides the body the necessary nutrients and protein, and to ensure that the three meals a day.
, Walking 45 minutes six months to lose 10 pounds:
Adhere to five days a week, once a day, every 45 minutes to go 5 km away, do so in the six months to lose 10 pounds of body weight.
Within 45 minutes walk of 6.5 km, the weight loss faster. Some might say "do not have time to take a walk".
In fact, time is squeezed.
The cardiologists said: in this way to lose weight may increase appetite.
Therefore, before or after a walk, you can eat some low-fat food or fresh fruit, drink plenty of water to replenish the water in the body due to decreased sweating.
Six, fixed exercise:
Fixed exercise 3-5 times a week, after all, reduce body fat, lose weight, increase muscle, so energetic. Running, 5 times a week, every 45 minutes, a speed of 170 meters per minute, can be reduced by 10 pounds in three months;
Dance, six times a week, one hour at a time can be reduced by 10 pounds in four months;
Swimming, 4 hours per week, a decrease of 10 pounds in four months;
Cycling, four times a week, one hour at a time, and a speed of 15 kilometers per hour, can be reduced by 10 pounds in five months.
If you have not been fixed exercise and start to do less to prevent physical injury. Excessive movement will increase the food intake, so less than the weight loss goals.
Seven, strength training:
Strength training can build muscle.
The more muscle you have, the faster metabolism. 45 minutes of weight training three times a week, can reduce 10 pounds in 10 months.
To avoid hurt the body should be the coach to help select the appropriate weight and the development of appropriate exercise program.
Stretching exercises to do before and after exercise, in order to maintain the flexibility of the body weight and the number of weightlifting can be gradually increased.
Reduce calorie intake combined with a walk:
Soda water instead of Coca-Cola, the daily intake of 150 kcal less heat.
When coupled with 5 times a week, every 5 kilometers in 45 minutes walking, you can reduce 10 pounds in three months.
If you reduce the heat some more, remains above a walk, you can reduce 10 pounds in seven weeks.
Nine, reducing fat intake and weight lifting combined:
This method can consume excess body fat, maintain a good shape and growth of muscle, speed up metabolism, promote cardiovascular health.
Eat 20 grams of fat a day, 20 minutes of weight lifting three times a week, can be reduced by 10 pounds within three and a half months.
10, the best choice:
Based on the above nine methods to develop a progressive and to ensure implementation of the plan, the best combination of programs to control the fat intake, exercise and strength training.
As long as there is confidence and perseverance to do it, we will certainly be able to achieve weight loss, strengthen muscles, promote cardiovascular health and body metabolism of purpose.
Reduce the intake of 100 kcal per day, three times a week walking, each with walk three kilometers in 30 minutes, do 2 times a week weightlifting exercise, every 40 minutes. Such a combination, can be reduced by 10 pounds in five months.
Weight loss, healthy weight loss, healthy way to lose weight, weight loss methods
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Published:
2012-08-30T07:23:00-07:00
Title:Top 10 healthy ways to lose weight
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