What is the effective way to lose weight

summary

The lancet, a medical journal, recently released a surprising news: after analyzing the trend of adult BMI in 200 countries in the past 40 years, the number of fat people has surpassed that of thin people all over the world! China, with 43.2 million men and 46.4 million women, has surpassed the United States and become the first obese country in the world? Don't lose weight! Now let's talk about some effective ways to lose weight.

What is the effective way to lose weight

First: strength training: strength training can strengthen muscles. The more muscles you have, the faster your metabolism. 45 minutes of weight lifting three times a week can reduce 10 pounds in 10 months. In order to avoid physical injury, coaches should be asked to help choose the right weight and make the right exercise plan. Stretching should be done before and after exercise to maintain the flexibility of the body. The weight and frequency of weight lifting can be gradually increased.

Second: reduce calorie intake combined with walking: soda instead of Coca Cola, daily intake of 150 kcal less. Plus a 45 minute 5km walk five times a week, you can lose 10 pounds in three months. If you reduce more calories and keep walking, you can lose 10 pounds in 7 weeks.

Third: reduce fat intake combined with weight lifting: this method can consume excess fat in the body, maintain good body shape, increase muscle, accelerate metabolism, and promote cardiovascular health. If you eat 20 grams less fat every day and lift weights for 20 minutes, three times a week, you can lose 10 pounds in three and a half months.

matters needing attention

Every day, I have to squeeze out some spare time to make up an hour for exercise. When waiting for the bus and going to the bathroom, we should cultivate interest in sports and move the stiff joints. In winter, vasoconstriction causes insufficient blood supply at the end of the limbs, and the hands and feet are cold. The best way to expel the cold is to exercise to speed up the blood circulation and make your face ruddy and your body warm. Stand on tiptoe, bend over and turn your neck, you can easily get rid of the pitiful appearance of shrinking hands and feet.