How to lose weight scientifically?How to formulate a weight loss plan? What are the weight loss recipes?can use Weight loss pills?how to use Fitness Equipment What about weight loss?
I do n’t know if there are such people around you.In order to lose weight, they develop a self-disciplined life and eating habits, and formulate a strict devil training plan.They may not have shouted the slogan of “I want to lose weight” in the circle of friends every day, butSuddenly one day, thinning into a lightning, amazing everyone.
And you and me in your life may be more like most ordinary people.He has more than enough heart and insufficient power.When you see food, you can only comfort yourself.is it hard?
Directory of this article
- What are the scientific weight loss methods?
- How to formulate a weight loss plan?
- Weight loss recipe
- What is the effect of skipping rope weight loss?
- Can running machines lose weight?
- What are the weight loss pills?
- Reference information
- common problem
What are the scientific weight loss methods?
Now there are some ways to lose weight through dieting, but only those who have experienced know that diet weight loss is really painful, forbearing hunger, and after a few meals, I did n’t eat it.
Many experts say that you can lose weight without diet, you only need to adjust your lifestyle.
If you are also troubled by weight loss, the following is some scientific weight loss methods, which may help you and make your way to lose weight easier.
Tip 1: Breakfast every day
For many people who lose weight, eating breakfast is a common habit.Many people may think that not eating breakfast is conducive to reducing calories, but not eating breakfast, which also means eating more lunch or dinner.
Slowly losing weight is a healthy way to lose weight.Doctors suggest that a reasonable weight loss plan should be 0.45 kg ~ 0.9 kg a week.
Studies have shown that compared to research objects that do not eat breakfast, the physical index of eating breakfast is lower.Physical index, that is, BMIS: BODY MASS Indexes, also known as the weight index.【3】Essence
Tip 2: Reduce carbohydrates
The principle is that the calorie consumed by the human body starts with sugar, and the sugar consumption is almost the same before starting to consume fat.If there is a sugar left in the body, it will turn into fat.
When the carbohydrates in the body are small, the body turns to burn fat to provide heat.
Therefore, in the usual diet, you can eat whole grains to replace carbohydrates【1】Essence
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Tip 3: Add protein, edible oil, and vegetables to the diet
During the weight loss process, in order to maintain good health and muscle quality, proper protein is essential.
Studies have shown that the average daily intake of each woman is 46 ~ 75 grams, and the average daily protein intake of each man is 56-75 grams.
The main sources of high-quality protein include:
- Meat: beef, chicken, pork, lamb
- Fish and seafood: salmon, shrimp
- egg
- Botanical protein: beans, tempeh, tofu
At the same time, remember to eat more green leaves every day, which can supplement nutrition without adding too much calories and carbohydrates.for example:
- Broccoli, broccoli
- spinach
- tomato
- Kale
- � � �
- cucumber
- Tang lettuce
- lettuce
Finally, no matter what your weight loss plan, you must have healthy edible oil.Olive oil and avocado oil are a good choice【1】Essence
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Tip 4: exercise more
Life lies in exercise, exercise can help your weight loss effect more obvious.Especially the weightlifting, through weightlifting, the calories in the burning body, accelerating metabolism, it is very helpful for weight loss.
You can try to go to the gym three to four times a week.If you do not know this aspect, you can seek advice from the fitness coach, avoid improper exercise, and have a negative impact on the body.
Of course, if you don’t like weightlifting, you can also choose other aerobic exercises, such as walking, jogging, swimming, etc., or buy at home Elliptical machine As well as Rowing machine, or treadmill Go for aerobic training.
Of course, if you don’t like weightlifting, you can also choose other aerobic exercises, such as walking, jogging, swimming, etc., or buy an oval machine, rowing machine, or treadmill at home for aerobic training.
Related Reading The Recommended 9 household fitness equipment-aerobic or strength type?
Tip 5: Try not to eat processed food
Machining foods usually add a lot of sugar, fat and calories.Compared with non-processed foods, these foods make people want to eat it.【2】Essence
Tip 6:Drink more water
It has been proven that compared to those drinks that contain high-calorie and contain a lot of sugar, drinking plenty of water can also help lose weight.For example, 0.5 liters of water can increase the calories consumed by an hour by 24%-30%, and
In addition, drinking water before meals can help reduce calorie intake, especially middle-aged and elderly people【2】Essence
Tip 7: Drink sugar-free coffee
Drinking sugar-free coffee can improve energy levels, promote energy consumption in the body, and help lose weight.Coffee-containing coffee can increase metabolism by 3%-11%.In addition, black coffee does not contain calories, but after drinking, it makes people feel more full.【2】Essence
Tip 8: Use Portate Marshal Sugar Supplement
Studies have proven that Portal glycogen is also an effective diet pill.Portate glycosaccharides have excellent water absorption and can effectively reduce weight.Put a gifted glycal glycogen capsule in a glass of water, and the entire glass of water will become gel.This kind of water-soluble natural dietary fiber is also called elephant yam, from the roots of konjac plants.The calorie content is low, but it will make the stomach feel full, thereby reducing the absorption of protein and fat, and feeding useful intestinal bacteria【2】Essence
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Tip 9: Try not to drink liquid calories
The liquid calorie comes from sugar-containing beverages, juice, chocolate milk, and energy drinks.These drinks are harmful to health, such as increasing the risk of obesity.
A study shows that children with sugar drinks every day have a significant risk of obesity increased by 60 %.
It should be noted that when drinking liquid calories, the brain will not record the liquid calories as a solid calorie, so this calories will eventually attribute these calories to other foods they eat.【2】Essence
Tip 10: eat more fruits and vegetables
Fruit and vegetables are very healthy weight loss foods.In addition to moisture-rich, nutrients and fiber, the energy density of fruits and vegetables is usually very low.
Therefore, even if you eat a lot of fruits and vegetables, you don’t have to worry about too much calories.Many studies have shown that people who like to eat fruits and vegetables are often not too fat【2】Essence
Tip 11: Slowly eat
Eat too fast, you may take a lot of calories before eating.
Compared to people who have chewed slowly, people with a faster diet are more likely to obese.
Slowly chewing may reduce calorie intake and increase hormones related to weight loss.【2】Essence
Tip 12: Take probiotics
Probiotics It is a kind of active bacteria that is good for health.Taking probiotics helps to regulate healthy intestinal bacteria, improve the health of the digestive system and heart, and help lose weight.
Related Reading The Efficacy and food of probiotics-US probiotic recommendations
Studies have shown that compared with people with normal weight, overweight and obese people have different intestinal bacteria, and these bacteria may affect weight.Probiotics may prevent the absorption of fat in food, reduce appetite, and alleviate inflammation.
Among all probiotics, the best weight loss effect of Lactobacillus Gasseri【2】Essence
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Tip 13: Guarantee sufficient sleep
Successive sleep is important for reducing weight and preventing future weight.
Studies have shown that compared with people with lack of sleep, lack of sleep is 55 % of the possibility of obese.
For children, this number is even higher.Part of the reason is that insufficient sleep can destroy the daily fluctuations of appetite hormones, resulting in poor appetite regulation.
Tip 14: Eat more fiber-rich foods
Fiber-rich foods may also help lose weight.Especially foods containing water-soluble fibers, because such foods can increase satiety.
Fiber may delay the stomach emptiness, expand the stomach, and promote the release of some hormones.These hormones send a satisfactory signal to the brain, which can help promote the feeling of fullness, so it can help control appetite.
In addition, many fibers can feed intestinal benefit bacteria.We mentioned above that intestinal benefit bacteria may reduce the risk of obesity.In order to avoid abdominal discomfort, such as bloating, abdominal pain and diarrhea, pay attention to the fiber intake slowly starts, and gradually increase the amount of daily consumption, not too fast.
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How to formulate a weight loss plan?
In the above content, we explain in detail a series of scientific weight loss methods.You can combine these methods to formulate a reasonable weight loss plan for yourself.
However, no matter which or what kind of weight loss method is used, it is necessary to match vegetables, fruits, whole grains, and lean protein to maintain nutritional equilibrium【4】Essence
First, in diet You can appropriately reduce the amount of rice; at the same time, when shopping, read food packaging bags to understand the content of calories in each food.Then, the calculation is about how many calories you consume every day, and then decreased slightly.Of course, this is just one aspect.You can develop the most suitable weight loss plan according to your own situation, or consult a nutritionist.
Secondly, use the functional record of smartphones to lose weight, or prepare special laptops to record the weight loss diary, Develop a record of records, supervise yourself in the subconscious, and persist for a long time, and also encourage you who lose weight.
On the other hand, one person walks fast and two people go far.You can find like-minded friends or family members to lose weight together, Encourage and persist together.
Finally, appropriately reward yourself. For example, after persisting for a week, reward yourself with something other than snacks.
Weight loss recipe
In the weight loss plan, the most important thing is the recipe.There are three meals a day.Not only must it be balanced, but there must be protein, healthy fats, vegetables.
Note that the content of carbohydrates consumed every day is 20-50 grams.At the same time, some healthy whole grains should be added, such as quinoa, whole oatmeal, whole wheat flour, bran, rye, barley, etc.【1】Essence
Therefore, to develop a healthy eating habit, you should pay attention to eating less meals a day for three meals a day, not at all.The diet should be regular and regularly quantitative.In addition, try to distract as little as possible when eating, for example, don’t watch TV while eating.You must also chew slowly and eat slowly.Eating too fast, it is easy to ignore whether you have a sense of fullness.Finally, do not overeating because of tiredness, anxiety or other emotions.
The general diet principle is: Eat breakfast, eat Chinese food, eat less dinner Essence
What is the effect of skipping rope weight loss?
In addition to the treadmill we mentioned above can lose weight, you might ask, can skipping rope be lost?
Rope skipping is a systemic exercise, so a lot of calories will be burned in a short time.For a medium-sized person, at least 10 calories can be burned through the rope skipping.
But if you only rely on rope, the effect of weight loss may not be particularly obvious.It can be combined with skipping rope and other sports exercises.In addition, paying attention to eating habits can accelerate metabolism and help quickly lose weight.
For example, a person weighing 150 pounds requires himself to lose weight in order to lose weight and eat strictly.He consumes 3500 calories per week, which is equivalent to minimizing one pound a week.But if she adds another 20 -minute skipping exercise in 5 days of exercise every week, she consumes more 200 calories every day.This means that you consume 1,000 more calories per week, which is equivalent to losing half a pound of weight【9】Essence
Can running machines lose weight?
treadmill It is a popular large aerobic fitness equipment.Not only a multi-functional aerobic machine, it can also be used to lose weight【7】Essence
The following is how to use treadmill to lose weight:
- High-intensity intermittent training
- Find your own fat burning area
- Break the rules
- Jiapo
Related Reading The Recommended by treadmill-Considering run belt, speed range, carrier, etc.
High-intensity interval travel
High-intensity intermittent training is double-time training in high-intensity exercises and then rest.This can burn a lot of calories and help lose weight.In addition, after HIIT routine training, the body will try to return to the normal rest state.Get energy by metabolic fat.
The following is the method and step of HIIT training on the treadmill:
- Set the treadmill in a flat state.The speed is 2 miles per hour, and the walking time starts at 5 minutes.
- The speed is 9-10 miles per hour and runs 30 seconds.
- The speed is 3-4 miles per hour, walking for 60 seconds.
- Repeat 5-10 times.
- Speed 2 miles per hour and cool down for 5 minutes.
Slow-run and sprint alternate to strengthen the intensity of exercise.You can also stretch the exercise time.Under the ideal circumstances, the rest interval should be twice the time of high-intensity exercise interval.
Find your own fat burning area
Find your own fat burning area, first calculate your maximum heart rate, that is, the maximum number of beating per minute during exercise.
The maximum heart rate is 220 minus the last age.For example, if you are now 40, the maximum heart rate is 180 times per minute (220-40 = 180).Generally speaking, the fat burning area is 70%of the maximum heart rate.If the maximum heart rate is 180 times per minute, the fat burning area is 70%of 180, or 126 times per minute (180 x 0.70 = 126).
With this number, I have a certain understanding of my exercise intensity.you can:
- Wear a heart rate monitor on the wrist or chest.Turn the treadmill and warm up for 5 minutes at a speed of 2 miles per hour.
- Set the slope of the treadmill to 2%.Run 1 minute at 4 miles per hour.
- Run at a speed of 8-10 miles per hour until you enter the fat burning area.Run for 15-30 minutes in this heart rate.
- Slows a minute at a speed of 4 miles per hour.
- Cooling for 5 minutes at a speed of 2 miles per hour.
Although 70%of the maximum heart rate is the average fat burning area, everyone’s situation is different.Some people may enter the fat burning area at 55%of their maximum heart rate, and some people may need to reach 80%.This depends on various factors, such as gender, age, health level and medical conditions.
Break the rules
In order to effectively lose weight, you can also try different exercise habits.It can not only reduce the risk of injury, but also avoid entering the training stagnation period.It is more likely to adopt a variety of mixed exercise.It is also likely that the exercise plan.
The following table is an example of a mixed exercise in 1 week, which can be used for reference:
| Sunday | Rest, walk, or make yoga |
| on Monday | Treadmill HIIT conventional training 20-30 minutes |
| Tuesday | Treadmill jogging power training |
| Wednesday | Rest, go leisurely, or mild yoga training |
| Thursday | Treadmill jogging and strength training |
| Friday | Treadmill HIIT conventional training 20-30 minutes |
| Saturday | Exercise |
increase Jiapo
In order to make the training more challenging, the slope of the runner can be appropriately increased.Walking or running on the slope can burn more calories.It can also activate more muscles and help practicing strong muscles.It also helps to lose weight, because muscles can burn more calories than fat.
If you like to exercise on the slope, you can try the following exercise methods:
- Turn the treadmill first.Start warm-up at a speed of 2 miles per hour.
- Set the slope to 1%, jog at a speed of 4-6 miles per hour for 1 minute.
- Increase 1%slope per minute.Repeat this process until it reaches the slope of 8%-10%.
- Reduce a 1%slope per minute.Repeat this process until the level of 0-1%.
- Cooling for 5 minutes at a speed of 2 miles per hour.
Under normal circumstances, the average speed of jogging is 4-6 miles per hour.Can increase speed or increase exercise time and increase the difficulty of exercise.
What are the weight loss pills?
Some drugs are mainly to reduce appetite and enhance the burning of fat to achieve the effect of weight loss.
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For women and men, it can be reduced by 5 pounds by dieting and exercise.ALLI as an effective diet pill can help you reduce 2-3 pounds.The drug work in the digestive tract has little effect on the cardiovascular and central nervous system.For adults with overweight weight, low-calorie and low-fat diet plans combine the drug, the effect is more obvious.
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This is a dietary supplement that inhibits enzymes that produce fat in the body, and increase the level of serotonin and reduce appetite.Serotin is an element needed by the human body.It plays a communication role between nerve cells and conveys nerve impulses.The communication between nerve cells can go smoothly, and the human body will feel relaxed or feel good.
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Hydroxycut is one of the most popular weight loss supplements in the world, which contains some ingredients, which is conducive to weight loss, such as caffeine, a small amount of plant extract.Studies have shown that 9.5 kg can be reduced within three months.
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Raspberry Ketones combined with raspberry and plant extracts, such as Brazilianberry, African mango seeds, green tea and pepper, increase fat combustion, promote detoxification, and achieve healthier and effective metabolism.
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This is the catechal dew glysine weight loss supplement mentioned in the first part, from the root of the konjac plant, also known as Xiang yam.Its calories are low, but it will make the stomach feel full, which will reduce the absorption of protein and fat, and feed beneficial intestinal bacteria to achieve an effective weight loss effect.
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Forskolin can inhibit the production of fat and prevent weight gain.Promote metabolism, reduce fat production, control appetite, promote fat burning, increase muscle weight, thereby achieved effective and weight loss effects.
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In the first part, we mentioned that taking probiotics can help regulate healthy intestinal bacteria, improve the digestive system and heart health, and help lose weight.This probiotic designed for women can help control appetite and regulate metabolism.Its formula contains active capsules, which helps promote fat burning.
Regarding the detailed introduction and use taboos of weight loss pills, please read the article: Introduction and use of US weight loss pills.
US weight loss pill recommend
Reference information
【1】How to lose weight fast: 3 Simple Steps, Based on Science,,Healthline,
【2】30 Easy Ways to Lose Weight Naturely (Backed by Science),,Healthline,
【3】10 Ways to Lose Weight with Dieting,,Webmd,
【4】How to lose weight safly,,Wedmd
【5】How to naturly lose weight faest,,Medical news today,
【6】 Healthy Weight, Nutrition, and Physical Activity,,USA CDC
【7】4 Ways to Lose Weight with a Treadmill Workout,,Healthline
【8】12 Popul WEIGHT LOSS PILLS and Supplements ReviewEd,,Healthline
【9】Jumping rope to lose weight,,Webmd
common problem
Question 1: What are the scientific weight loss methods?Here are a few good ways to lose weight:
1) Breakfast every day
2) Reduce carbohydrates
3) Add protein, edible oil, and vegetables to the diet
4) Multi-exercise
5) Try not to eat processed food
See all 14 tips
Treadmill is a popular large aerobic fitness equipment.Not only a multi-functional aerobic machine, it can also be used to lose weight.
See More
Rope skipping is also the healthiest, most effective, and most economical method of weight loss.
See More
In the weight loss plan, the most important thing is the recipe.There are three meals a day.Not only must it be balanced, but there must be protein, healthy fats, vegetables.
Note that the content of carbohydrates consumed every day is 20-50 grams.At the same time, it is necessary to add some healthy whole grains, such as quinoa, whole oatmeal, whole wheat flour, bran, rye, barley, etc.[1].
The general diet principle is: Eat breakfast, eat Chinese food, eat less dinner Essence
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