Fast weight loss exercise method

summary

Now a lot of friends want to know how men lose weight the fastest and most effective, because for male obesity, most of them are very embarrassing, and there are not many effective and healthy methods. Let me share with you how to lose weight quickly.

Fast weight loss exercise method

First, reduce calorie intake. Nutritionists believe that no matter what you control - protein, carbohydrate or fat, it's calorie intake that will eventually decrease. If a person takes 800 calories less, he can lose 10 pounds in six weeks; if he takes 500 calories less, he can lose 10 pounds in two and a half months. But do not lose weight too fast, otherwise it is very dangerous. It should be noted that each person should consume at least 1200 kilocalories a day. If the body is supplied with too few calories, it will lose muscle. Muscle is the key to consume heat and promote metabolism.

Second: eat less meat and lose 10 pounds in two months: experts point out that every gram of fat is equivalent to 9 kilocalories. Compared with fat, carbohydrates and protein contain much less calories per gram, about 4 kcal. Therefore, to lose weight, you don't need to eat less. You can use fresh vegetables, fruits and grains instead of daily fatty foods (such as cream). Experts believe that if you only eat 20-40 grams of fat every day, you can lose 10 pounds in two months. However, not everyone can lose weight by eating less fat. If they eat too much carbohydrate, they will gain weight.

Third: reduce food intake: if you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a large amount of it, you should pay attention to reduce the amount of each time. It's not 200 grams of meat four times a week, but 100 grams each time. In this way, you can consume 1200 kilocalories less and lose weight in about 7.5 months. It is suggested that dieters put a scale in the kitchen and stick a sign to remind themselves of the weight of food they eat.

matters needing attention

In daily diet, you can eat more fresh vegetables, fruits with low sugar index and other high dietary fiber and low calorie foods, and eat less fried foods that contain a large number of trans fatty acids that cannot be accepted and recognized by the body, so as to avoid excessive drinking and weaken the liver's ability to metabolize fat. Try to avoid snacks one hour before going to bed at night, and supplement 25g soybean products and 250-300ml milk every day to provide high-quality protein.