Must see rapid loss weight of the four trick

Want to lose weight fast? » U.S. experts would look at the recommendations!

U.S. sports medicine for weight loss will have some suggestions, if fat faithful to safe and effective weight loss, can refer to. These principles can be everyone needs some adjustments.

1. Obesity campaign to tie in with the daily diet, reduce heat to 500 kcal

Even if we want to lose weight, daily calorie intake can not be less than 1,200 kilocalories. Have adequate carbohydrates, protein, and low in fat intake, to maintain the base metabolic rate.

By-laws: health diet menu:

Grains 300 to 500 grams of vegetables 400-500 grams of 100-200 grams of fruit

50 g fish and poultry category, Shourou 50-100 grams of 25-50 grams of eggs

200 grams of milk or milk powder 28 grams beans and soybean products 50 grams fat category is not more than 25 grams



To lose weight, the main staple food is to reduce the (cereal) and the amount of meat such as daily intake of 200 to 300 grams of grains, vegetables and fruits to appropriately increase to prevent hunger. However, cereal indispensable in the 100 grams per day.

Tips: reducing calorie diet is not necessarily eat very little, but to use low-calorie Chifa, the practice of vegetables should be steamed, boiled, hot, salt, braised, Liangban and other low-calorie cooking methods. Fried, fried, contains a lot of grease, and other fried foods to eat.



2. Week weight loss can not be more than one kg

Rapid weight loss may cause dehydration, harmful to health.

Tips: We have to cut the fat rather than weight, that "five kilograms of weight loss a week," the ad is a bit exaggerated. Even if possible, but also very dangerous.



3. The best pre-exercise for health checks

Obesity campaign, should receive cardiopulmonary exercise testing. At the same time, should make the blood biochemistry and urine tests. If a serious heart disease, diabetes, high blood pressure or kidney disease should avoid high-intensity exercise.

Tips: obesity in the country because of those people, everyone has to accept the inspection campaign is not likely, so a good idea to consult a physician familiar with, have their own set of chronic diseases » If there is such a need, then please physician referral to the examination.



4. To develop the habit of movement and perseverance

Long campaign to ease the strenuous exercise than a short period of time, more effective in the body fat consumption. Long-term weight loss depends on movement.

Recommended: Jianzhi Cycling Law



At medium speed bicycle, generally for more than 40 minutes uninterrupted cycle, while attention should be paid to the law breathing, Jianzhi great effect.



Cycling is a good aerobic training, if properly training its Jianzhi effect will be very good. In the spring of choosing this way to lose weight is very appropriate.

Tips: diet can significantly reduce the intake of calories, weight loss just in the beginning of more effective. However, such as continuing to lose weight, exercise is essential. If you want to easily lose weight, starving and can not enjoy the "lost" his life, then please proceed to campaign!