Dr.
Prepare healthy ingredients in the kitchen.
To eat healthily, first of all, evaluate and improve the daily home diet.
Morning snack: 1 cup of simple low fat cheese; Half a cup of mulberry berries; 30g sunflower seeds, eat something around 10 am to prevent hunger.
This season deprives heavy clothes of the right to cover the fat.
Weight loss is not just a problem that diet can solve.
Dinner: 113g chicken breast; 1 cup cooked quinoa; 1 cup mixed salad; One third avocado…
These exercises can burn a lot of calories in a short time.
Lunch: 1 (2 cups) whole wheat pasta with green beans and vegetables; 1 medium sized apple.
The perfect diet day is not to lose weight without eating, but to eat healthily.
However, using different speed combinations is a better way.
Try the following all day menu: Breakfast: 2 pieces of whole grain toast; 2 teaspoons almond cream; 1 Mihou peach; 1 boiled egg; A breakfast packed with carbohydrates, protein and healthy fats can prevent overeating throughout the day.
Chicken, beef, fruits and vegetables account for a large part of the food we usually eat.” Nutrition expert gidus said.
This can also identify unhealthy eating patterns, and is more conducive to weight loss.
The other 20% should include a combination of different intensities: fast running at a “comfortable but slightly laborious” intensity, interval running at a 5K or 10K race pace, and all-out uphill sprint training.
For example, change the roasted food for breakfast with peanut butter into natural (no added sugar); Or replace the white rice in the dinner rolls with black beans.
Because “eating is eating, and there is no way to cheat.” After correcting the bad eating habits, we should check the food regularly to see if there is any alternative that is more in line with the health principle.
Do you steal chocolate when you are under pressure? Do you eat almonds endlessly while cooking? Do you eat, drink, socialize, or eat out a lot every week? Can you still stick to the principle of healthy eating in restaurants? Finding out the shortcomings means that there is room for improvement in the future; This is especially true if you keep track of your diet.
If you are dissatisfied with the fact that obesity makes it difficult to choose clothes or your health level, start by losing 5% of your weight! A large number of studies have proved that this is beneficial and suitable for most people from the perspective of medicine, psychology and quality of life.
The sugar that cannot be consumed will become fat and accumulate in the body.
A research report published in the fall of 2016 pointed out that people who weigh themselves every day are more likely to lose weight and keep fit than those who are not used to weighing frequently.
“There is no optimal weight for everyone,” said Dr.
So, “I want to lose weight” is always mentioned.
However, the smaller the number on the scale, the better.
If you want to consume more fat, you should reduce the intake of fine carbohydrates (as well as extra sugar), and choose high fiber fruits, vegetables and whole grain foods.
“Record all meals within one month.” It will let you know what and how much you ate.
You can use mobile apps, or you can use traditional paper and pen.
Jogging at a constant speed should account for 80% of the weekly running volume, so as to improve the efficiency of fat burning aerobic exercise, make bones, joints and muscles stronger, and avoid injury during fast running.
Gary, chief scientist of weight watch Pursue the “ideal number” – for example, the weight just after graduating from university or before giving birth to a child.
Eating healthy can not only improve exercise ability, but also reduce the risk of heart disease, diabetes, stroke and cancer.
After training, you can continue to consume fat.” Of course, if you don’t give up high calorie and nutritious junk food and sugary carbonated drinks, the weight figure will still stay.
It should be carried out on the premise of health, and running is a good way to lose weight.
ball, an exercise physiologist, said, “the greater the intensity of exercise, the higher the fat burning efficiency after exercise.
As we all know, running at any speed can reduce weight.
Once you lose 5% of your weight, reassess your diet and health.
As a result, they often just get into trouble and are difficult to succeed.
Summer seems to be the season to lose weight.
Or continue to lose weight? What do you need from losing weight? Please continue to monitor your weight.
So “weigh yourself in the morning and keep records” is also a way to urge yourself to lose weight effectively.
“Supermarkets have a lot of healthy ingredients.
For weight loss, combined with different intensity of exercise is the best choice.
If your ingredients already meet health standards, watch your diet.