How to quickly tighten the muscles all over the body?

There is a group of people in life who are not very heavy, but because the flesh on their bodies is relatively loose, they look fatter and their figure becomes very bad. Therefore, everyone hopes that the muscles all over the body will be tighter. If you want to make the muscles tighter, you must first control your diet and do more exercise. It is best to develop a habit of long-term fitness. The following are detailed methods to make muscles tighter.

How to quickly tighten the muscles all over the body?

1. If you want to tighten the loose flesh on your body, eat more foods containing collagen, which will make your skin firmer.

2. The human skin is originally composed of collagen fibers, and what is lacking now is collagen.

3. When walking, pay attention to keeping your legs tense and don't relax them too much or keep them tense all the time. Lift your toes frequently, tighten your abdomen and lift your hips at the same time.

1. Reduce calorie intake

Nutritionists believe that no matter what is controlled - protein, carbohydrates or

Fat, ultimately, reduces calorie intake. If a person consumes 800 calories less per day, he or she can lose 10 pounds in 6 weeks; if he or she consumes 500 calories less 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 must consume at least 1200 kcal of calories per day. If too little 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.

2. Eat less fatty foods:

Experts point out that every gram of fat contains 9 kilocalories. Compared to fat, carbohydrates and protein contain much lower calories per gram, about 4 kcal. Therefore, you don't have to eat less to lose weight. You can replace the fat-containing foods you eat every day (such as butter, etc.) with fresh vegetables, fruits, and grains. Experts believe that if you only eat 20-40 grams of fat a day, you can lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrates, you will also gain weight.

3. 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 lose 5 pounds 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.

4. Eat more liquid food:

Generally speaking, liquid food is easy to prepare. If you only consume liquid food or drinks for one meal a day, you can lose 10 pounds in 8 months. Liquid food should be diversified to avoid nutritional deficiencies. Under the guidance of a doctor, you can even have two liquid meals a day. This can help you lose 10 pounds in 5 weeks. But make sure the liquid food you choose can provide the nutrients and protein needed by the body, and ensure three meals a day.

five. Lose weight:

Walk 5 kilometers in 45 minutes once a day, 5 days a week, and you can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some may say “no time for a walk”. In fact, time is squeezed out. Cardiologists point out that this method of weight loss may increase appetite. Therefore, before or after a walk, you can eat some low-fat foods or fresh fruits and drink plenty of water to replenish the body water lost due to sweating.