The following 10 kinds of methods are considered the experts the best way to lose weight. To the average daily intake of 2000 calories anchored.
A lower caloric intake
Nutritionists believe that no matter what you control - protein, carbohydrates or fat, and ultimately lowering the calorie intake. If a small daily intake of 800 kcal of heat can be reduced in 6 weeks, 10 pounds weight; less intake of 500 calories in two and a half months to reduce 10 pounds body weight. We do not carry weight down too quickly, otherwise it is very dangerous. Notice, per person per day intake of at least 1,200 kilocalories of heat, if the supply of body heat too few; will lose muscle. Muscle is the body burn calories, the key to the promotion of metabolism.
Second, eating less fatty foods:
Experts pointed out that for every 1 gram of fat, 9 kcal kg. Compared with fat, carbohydrates and protein calories per gram, much lower, about 4 kcal. Therefore, in order to lose weight do not eat things that can be fresh vegetables, fruits, grains consumed each day instead of fatty foods (such as butter, etc. Experts believe that if done eating only 20-40 grams of fat per day, within 2 months in the weight 10 pounds. However, not everyone is able to eat less fat, lose weight, if eating too much carbohydrate, but also make weight.
Third, to reduce food intake:
To reduce weight, without giving up favorite foods, it is important to be controlled. If you prefer a certain food and dietary intake of large, it should pay attention to reduce the weight of each. Than four times a week, each 200 grams of meat consumption, but for each 100 grams, so that may reduce the intake of 1200 kcal of heat can be about 7 and a half months of time to reduce their pounds. Recommended weight loss put a scale in the kitchen and paste a banner tips and pay attention to remind ourselves of the weight of food intake.
Fourth, eat liquid diet:
Typically, the flow of water in the system is very easy to do. If only eat one meal a day flow of food or drink, you can reduce in 8 months, 10 pounds body weight. Stream water should be diversified so as to avoid the lack of nutrition. Under the guidance of a doctor, or even two meals a day flow of water. This can in 5 weeks to reduce 10 pounds body weight. However, to ensure that the selected flow body needs food to provide nutrients and proteins, and to guarantee three meals a day.
五. Gone weight:
Adhere to 5 days a week, day 1, every 45 minutes to walk 5 kilometers away, this could be within 6 months minus the 10 pounds body weight. If within 45 minutes walk 6.5 kilometers, then the weight loss faster. Some people might say, "no time to walk." In fact, time is out of the past. Cardiovascular physicians pointed out: using this weight loss may increase the appetite. Therefore, before or after a walk, you can eat low-fat food or fresh fruit, drink plenty of water to supplement the reduction in body water due to sweating.
6, fixed exercise:
Fixed exercise 3-5 times a week, may well be to reduce body fat, lose weight, increase muscle, so energetic and a good way. Running, 5 times a week, every 45 minutes, the speed of 170 meters per minute can be in 3 months a reduction of 10 pounds; dancing, six times a week, each 1 hour in 4 months to reduce 10 pounds ; swimming, 4 hours a week can be reduced in 4 months, 10 pounds; riding a bicycle, a week four times, each time 1 hour, the speed of 15 kilometers per hour can be reduced in 5 months, 10 pounds. If you have not previously been regular exercise, start to do less to avoid bodily harm. Excessive movement will increase appetite, so that can not be achieved weight loss goals.
7, strength training:
Strength training can enhance muscle. The more muscle, the faster the metabolism. 3 times a week 45 minutes of weightlifting exercise in 10 months reduced by 10 pounds. In order to avoid hurt the body, should be invited to coaches to help choose the appropriate weight and the development of appropriate exercise program. To do stretching exercises before and after exercise in order to maintain the body's flexibility, weight-lifting weight and frequency can be gradually increased.
8, reducing caloric intake combined with a walk:
Use soda water instead of Coca-Cola, a small daily intake of 150 kilocalories. Taking into 5 times a week, every 45 minutes of the 5 km walk, you can in 3 months, a reduction of 10 pounds. If we lower the heat a few more still to maintain the above-mentioned walking, can be in 7 weeks, a reduction of 10 pounds.
9, reducing fat intake combined with weight lifting:
This method can consume excess body fat, maintain a good shape, an increase of muscle, speed up the metabolism, promote cardiovascular health. Eat 20 grams of fat per day, weightlifting for 20 minutes, three times a week, three and a half months could be reduced by 10 pounds.
10, the best choice:
Based on the above nine kinds of methods to develop a progressive and able to ensure the implementation of the plan, the best combination of the program is to control the fat intake, exercise and strength training. As long as there is confidence and perseverance to do it, we will be able to achieve weight loss, strengthen muscles, promote cardiovascular health and body metabolism purposes. Reduction of 100 kcal a day calorie intake, walking 3 times a week, every 30 minutes walk three kilometers a week to do weight training two times per 40 minutes. Such a combination could be in 5 months, a reduction of 10 pounds. The start of combination of three methods will be done, it could not adapt, we might try to gradually increase. For example, a way to add a way to do it. Be patient, do not impatient for success.
Experts pointed out that the women by 1-0 per week. 5 pounds ideal body weight for men by 1-2 pounds per week is appropriate.