How to lose weight fast?

Exercise 5 times a week For us non-professional athletes, the purpose of our exercise is to lose fat and get a strong body, so we don't need to be bored in the gym every day, only need to exercise about 5 times a week, it is enough affect the body. If you exercise too little, it will be like three days of fishing and two days of drying nets, and you will not get good results. If you exercise every day, the body will not be able to bear it, but it will have the consequences of poor recovery and decreased metabolism. Therefore, it is best to exercise 5 times a week and give yourself a rest period around Wednesday and Sunday. Reduce the number of weighings Don't always focus on the scale, the level of weight is meaningless, because it can't directly measure the amount of fat. As long as we follow the plan every day, give the body enough time to digest and improve, and then go to the weighing after a month or two, you will find that the weight loss is certain. Keeping a high heart rate helps you lose weight Have you heard that kissing, hugging and other intimate behaviors can help you lose weight? This is not an illusion, but a reality. Because the body can use a lot of energy because of the increased heart rate, whether it is intimacy or high-intensity exercise, you can effectively lose weight. Those who claim that low-intensity aerobics and jogging can lose weight are just consuming muscle, not losing weight. We can choose high-intensity training, such as skipping rope, HIIT, and variable-speed running, to quickly increase our heart rate and achieve fat-burning effects. The reason why it is important to do a good job in diet management is that the only way to consume calories is through diet. As long as you control your calorie intake, your body will be under your own control. However, diet control does not mean unrestricted dieting. The calorie intake caused by dieting is seriously insufficient, which will continuously consume your muscle mass and affect emotional fluctuations. The body obtained in this way is not good-looking. A good diet means to control a reasonable calorie intake, as long as it meets the body's daily consumption needs, and do not consume too much extra calories. If I am building muscle, I need to increase my intake and give my muscles enough calories, such as increasing 300 calories, consuming 2700 calories per day, supplementing protein, and maintaining a low-fat diet, which can promote muscle synthesis and is not easy to synthesize. Fat. If I am losing fat, I need to reduce calories reasonably, reduce 400 calories, and eat about 2000 calories per day, which can promote fat consumption and prevent a lot of muscle loss. In this calorie range, whether you eat fried foods, high-sugar foods or healthy foods, you can lose weight. However, to get in good shape, you need a lot of protein to help you lose fat, not weight. During the period of properly motivating yourself to lose fat, the low-calorie diet will have a certain negative impact on your emotions, and it will also reduce the body's metabolic capacity. In order for the body to achieve a state of high metabolism and efficient fat loss, we need to adjust the calories of our diet every once in a while, which is what we often call cheat meals. People's living standards have indeed improved, especially in terms of diet, there are basically no restrictions. As long as you want to eat, you can buy it anytime, even if it is not seasonal food, major supermarkets also sell it. Such superior dietary conditions will also bring a lot of distress to people. Usually, they do not pay too much attention to the dietary structure and control the total calories of the diet, which will lead to the problem of excessive calorie intake, and excess nutrition will lead to obesity. Therefore, when losing weight, diet control is definitely the first condition. Only by keeping your mouth shut will all subsequent weight loss work be more meaningful. How to keep your mouth shut is not to stop eating completely. It is absolutely not advisable to lose weight by fasting. You should eat every day to ensure that you will not be hungry, and you must also control the total calories. Which foods can satisfy such a condition? Of course, vegetables and whole grains. Vegetables contain various vitamins, minerals and the carbohydrates we need. In addition, whole grains can replace the staple food we usually eat to supplement dietary fiber, and it is easy to make people feel full. The diet structure of three meals a day basically meets these two conditions, control the calorie of the food, and ensure that the diet is light. Exercise: As a loser, you must choose a sport you like, and do warm-up activities before exercising, which can increase the temperature of the muscles, make the muscles more resilient, and will not be prone to being strained. When exercising formally, you should also pay attention to the intensity and duration of exercise. It is generally recommended to stick to aerobic exercise for more than 30 minutes, which is more conducive to mobilizing body fat into energy and achieving the purpose of burning fat. After the exercise, it is necessary to carry out lifting activities, which is also to avoid the phenomenon of muscular development, which is more conducive to ensuring that the exercise can shape the body. Walking: People with a large body weight can achieve good exercise effects through walking. Walking fast can improve the balance performance of the limbs. Walking is an aerobic exercise that can effectively improve cardiopulmonary function. Here it is recommended to perform walking training about 3 times a week, and each time is not less than 35 minutes. I don't recommend running for heavyweight people, because even jogging puts a lot of pressure on the knees, about 7 times their body weight. There are also cases around me who lost weight through running, and although they lost weight, they had problems with their knees. I hope everyone will not gamble with their own bodies and achieve scientific weight loss. Spinning/cycling Spinning or cycling can build lower body strength and overall endurance. Both are periodic aerobic exercise and consume more calories. At the same time, because the spinning or riding is sitting on the seat (heavy weight is not recommended for cycling classes standing all the way), your whole body weight will not be placed on your legs, and your knees will not be under excessive pressure. When exercising, keep the speed as constant as possible for as long as possible. If you feel that the training is too easy, you can increase the resistance. Swimming Swimming is also an exercise that is very suitable for losing weight because people float on the water and their knees do not directly bear gravity. And water buoyancy can help you share 90% of the pressure of your body weight, and the resistance of water is 12 times that of air. If you can't swim, try jogging in the water. Different from running on land, we only need to bear 10% of our body weight in water, so the pressure on the knees is not large, which can effectively avoid excessive damage to the knees. Mat/sitting exercises (mostly strength exercises) such as Pilates, sitting dumbbell exercises, etc., but be sure to avoid those movements that require standing and jumping. Proper strength training can improve muscle mass and increase basal metabolism.