What are the effective ways to lose weight fast
On the way to lose weight, many fat friends have a common question, “Why is the same weight loss, so the effect of people’s weight loss is so obvious?” In fact, if you want to lose weight smoothly, the method is very important! Don’t blindly formulate a fat loss plan.
So, what are the best ways to lose weight? The editor has found 7 ways to lose weight with the best results. What are you waiting for? Hurry up and look down!
Must have breakfast
When a person sleeps, the body’s metabolism is at the lowest level, and breakfast is the starter of metabolism. If breakfast is ignored, the body will not be able to burn fat as usual before lunch. If you swallow dates full for breakfast, or even don’t eat them, your body will be in a state of low metabolism, low energy, poor blood circulation, and easy to gain weight.
Replace refined flour with whole grains
Fine grains such as rice and white flour will slow down your metabolism, and will stimulate excessive secretion of insulin and accelerate the synthesis of fat. And whole grain foods contain more dietary fiber, which can speed up the metabolism, and it is best to eat it with high-protein foods. This combination can make your blood sugar rise slowly, thus avoiding rapid fat storage.
Eat high protein food 3 to 4 times a week
If you want to burn fat efficiently, you must have healthy muscles. Protein is an important nutrient for building muscle. Eat more protein-rich foods such as lean meat, fish, shrimp, nuts, and milk. This is the best choice. Studies have shown that foods with high protein content can increase the metabolic rate after a meal, because the calories spent in consuming protein are twice as much as fat and carbohydrates. And people who eat fish and shrimps often have lower levels of a hormone related to slow metabolism and obesity.
Turn three meals a day into five meals a day
The body’s metabolism becomes faster when you eat. If we can eat something from time to time, the body will adapt to this rhythm, and the metabolic system will always be in a working state. Therefore, eating less and more meals is a good way to speed up our metabolism. You can divide the food in a day into five times. For example, you can add meals at 10 am and 3 pm, eat a handful of nuts, a glass of yogurt or a salad.
Different obese people choose different exercises
It is not enough to control the diet during weight loss. It must be done at the same time as strengthening exercise. Obese people should regularly perform moderate-intensity exercise and physical activity within their capacity. Severely obese or older people with weak physique should first consider brisk walking, jogging, a combination of walking and running, doing gymnastics, practicing Tai Chi, going up and down stairs, etc. People with moderate obesity can choose to swim, play ball, and climb mountains. Exercise should be gradual, persevering, and not haste, so as not to increase the burden on the heart and cause accidents.
Any exercise will consume calories, but to deal with fat, each exercise time must reach at least 30 minutes. This is a minimum amount for “strengthening the exercise effect and allowing the body to produce fat-burning enzymes”, and aerobic exercise is a weight loss exercise that can enhance the weight loss effect.
Combination of aerobic exercise and strength training
When you use strength training to increase muscle movement, you will definitely use muscles. This feeling is most obvious in the gym equipment exercise. Through strength training, your muscles will grow fuller, and muscle tissue will consume more calories than body fat tissue. Therefore, the most effective way to increase metabolism is to combine aerobic exercise to lose weight with strength training anaerobic exercise.