What are the principles of green and healthy weight loss?

Nowadays, people have higher and higher requirements for their own body shape, so the demand for weight loss has arisen. However, when losing weight, if we go on a long-term diet or exercise excessively, it will bring about adverse effects and cause certain damage to our bodies. So what should we do? Let me tell you the principles and methods of green and healthy weight loss.

Dietary principles

Control staple foods and limit sweets

If the original appetite is large, the staple food can be reduced by 50 grams for three meals a day. Try to eat less or no foods that contain too much starch and are extremely sweet, such as sweet potatoes, potatoes, lotus root starch, jam, honey, candy, preserves, malted milk, and fruit juice sweets. Side dishes can be lean meat, fish, eggs, soy products, and vegetables and fruits with low sugar content.

Reduce calorie intake

Nutritionists agree that no matter what you control - protein, carbohydrates or fat, what you ultimately reduce is caloric intake. If a person consumes 800 fewer calories per day, he or she can lose 10 pounds in 6 weeks; if he or she consumes 500 fewer calories per day, he or she can lose 10 pounds in 2.5 months. But be careful not to lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person should consume at least 1200 kcal of calories per day.

If too few calories are supplied to the body, muscle will be lost. Muscles are the key to the body's consumption of calories and promotion of metabolism.

Reduce food intake

If you want to lose weight, you don't have to give up your favorite foods; the important thing is to control them. If you prefer a certain food and consume a large amount, you should be careful to reduce the amount you eat each time. Instead of eating 200 grams of meat 4 times a week, eat 100 grams each time. This way you can consume 1,200 fewer calories and significantly reduce your weight in about 7 and a half months. It is recommended that people who are losing weight put a scale in the kitchen and post a reminder sign to remind themselves of the weight of the food they consume.

Movement principles

1. Exercise should be diverse

If you do the same exercises every time you go to the gym and do the same amount of exercise, you will burn less fat each time. This is why the effect of weight loss is better in the early stages. If you choose to jog today, you should try aerobics or swimming tomorrow. The most important thing is to change regularly to give the body different stimulation, and the calories consumed will increase sharply.

2. Add some protein before exercise

Protein instantly boosts your body's energy. If you eat a snack containing high-quality protein, such as eggs, sesame seeds, walnut kernels, etc. 90 minutes before exercise, then your load capacity will be improved for the same weightlifting exercises, and your body will naturally burn more calories than usual. However, eating should not be too close to exercise time.

Now you know how to lose weight in a green and healthy way. In fact, there are two very important points in exercise. The first is that everyone should ensure the intervals between training. It takes forty minutes of exercise to burn fat, so you should exercise slowly.