weight loss of nine experts recommend weight loss methods

Now take a look at: weight loss of nine experts recommend weight loss methods

In the process of weight loss is often confused, and why no matter how their efforts can not succeed to lose weight, the following on your weight loss experts recommend nine ways to lose weight.


First, to reduce the intake of calories

Nutritionists believe that no matter what you control - protein, carbohydrates or fat and eventually reduce the calorie intake. If a person daily intake of 800 calories less heat, may within 6 weeks to reduce the weight 10 pounds; intake of 500 calories less, in 2 and a half months to reduce weight 10 pounds. We do not carry weight down too quickly, otherwise it is very dangerous. Information, per person per day intake of at least 1,200 kilocalories of heat, the body's supply if too few calories; will lose muscle. The human body is muscle energy consumption, the key to the promotion of metabolism.

Second, to reduce food intake

To lose weight without having to give up favorite foods, it is important to be controlled. If you prefer some kind of food consumption and large, it should pay attention to reducing the weight of each. 4 times a week instead of every 200 grams of meat consumption, but 100 grams each, so that less intake of 1,200 kilocalories of heat, can be about 7 and a half months to reduce the time-pound weight. Weight loss recommendations are put in a kitchen scale, prompted a paste posters, pay attention to remind ourselves of the weight of food intake.

Third, eat less fatty food

Experts pointed out that for every 1 gram of fat combined 9 kilocalories. Compared with the fat, carbohydrate and protein calories per gram, much lower, about 4 kilocalories. Therefore, in order to lose weight do not have to eat something, you can order fresh vegetables, fruits, grains instead of the daily consumption of fat-containing food (such as butter and other experts believe that if done only eat 20-40 grams of fat per day, In 2 months weight 10 pounds. However, not everyone can eat less fat to lose weight, if the food carbohydrates too, will gain.

Fourth, eat more fresh flow

Typically, the flow of the food system is very convenient. If only one meal a day eating food or drink flow may be 8 months to reduce weight 10 pounds. Fresh flow to diversify in order to avoid the lack of nutrition. Under the guidance of a doctor in, or even two meals a day, fresh flow. This is in the 5 weeks to reduce weight 10 pounds. However, to ensure that the flow of food to choose the body to provide the necessary nutrients and proteins, and to guarantee three meals a day.

Five fixed exercise

3-5 times a week for regular exercise, after all, reduce body fat and reduce weight, increase muscle and energy to make a good way. Running, 5 times a week, a 45-minute-per-minute speed of 170 meters, in three months to reduce 10 pounds; dance, 6th week, 1 hour each time, within four months to reduce the 10 pounds ; Swimming, 4 hours per week, four months to reduce 10 pounds; cycling, 4 times a week, every time 1 hour, the speed of 15 km per hour, in five months to reduce 10 pounds. If that was not carried out regular exercise, beginning to do something less in order to prevent harm to the body. Excessive movement, to increase appetite, weight loss can not be this way.

Six or strength training

Strength training can enhance muscle. The more muscle, the faster metabolism. 3 times a week for 45 minutes of weight training, 10 months to reduce weight 10 pounds. In order to avoid sustained injuries to his body, the coach should be invited to help select the appropriate weight and the development of appropriate training plans. Stretching exercises before and after exercise to be done in order to maintain the flexibility of the body, weight lifting and weight can be a gradual increase in the number.

Seven weight away

Adhere to 5 days per week, 1 day, every 45 minutes walking distance of 5 km, may do so within six months, weight 10 pounds less. If within 45 minutes walking 6.5 kilometers, the weight loss more quickly. Some people might say "do not have the time to take a walk." In fact, out of time. Cardiovascular doctor pointed out: to lose weight using this method may increase the appetite. As a result, either before or after a walk, you can eat some of the low-fat foods or fresh fruit, drink plenty of water to supplement the reduced as a result of sweating in the body of water.

Eight, reducing calorie intake combined with a walk

Coca-Cola to replace soda with water, a small daily intake of 150 kilocalories of heat. If the 5 times per week for each 45-minute walk 5 kilometers, then in three months by 10 pounds. If you reduce the heat some more, still above a walk, then 7 weeks to reduce the weight 10 pounds.

Nine to reduce the fat intake combined with weightlifting

This method can be consumed in the body of excess fat and maintain a good body, muscle growth, speed up the metabolism, promote cardiovascular health. 20 grams of fat per day deprivation, weight lifting and 20 minutes, 3 times a week, in 3 and a half months to reduce weight 10 pounds.

9 understanding of the ways to lose weight, is based on the above-mentioned nine ways to develop a step-by-step and be able to guarantee the implementation of the plan, the best combination of programs to control fat intake, exercise and strength training to strengthen. As long as there is confidence and make unremitting efforts to do so, we will be able to achieve weight loss, enhance muscle to promote cardiovascular health and body metabolism. 100 kilocalories per day to reduce the intake of calories, 3 times a week for a walk every 30 minutes by walking 3 km a week to do weight training 2 times per 40 minutes. This mix of 5 months to reduce weight 10 pounds.

Beginning of the three methods will be combined to do, may not adapt, we might as well try to gradually increase. For example, a way to add a way to do it. To be patient and not quick results.

Experts point out that women with 1-0.5 pounds of body weight per week by the best men to 1-2 pounds of body weight per week is appropriate reduction. So long as you adhere to will be able to successfully lose weight.

This is a weight loss of nine experts recommend ways to lose weight, according to these methods of weight loss, weight loss of friends there to help.



现在来看看：减肥专家推荐的九个减肥方法

减肥过程中是否经常迷茫，为什么不论自己怎么努力都不能成功减肥呢 ，下面就为您推荐减肥专家的九个减肥途径。


一、降低热量的摄取

营养学家认为，无论你控制什么——蛋白质、碳水化合物或脂肪， 最终降低的是热量的摄取。如果一个人每天少摄取800大卡的热量，可在6个星期内减少10磅体重;少摄取500大卡，可在2个半月内减轻10磅体重。但切 忌体重降得过快，否则是很危险的。须知，每人每天至少要摄取1200千卡的热量，如果供给身体的热量太少;就会失去肌肉。肌肉是人体消耗热量、促进新陈代 谢的关键。

二、减少食物的摄入量

要想减轻体重，无须放弃喜爱的食物，重要的是要加以控制。如果偏爱某种食物且食用量大，那就要注意减少每次的分量。不是每周4次，每次200克肉的食用量，而是每次100克，这样就可以少摄取1200千卡的热量，可在大约7个半月的时间内减少们磅体重。建议减肥者在厨房放一个秤，贴一条提示标语，注意提醒自己摄取食品的重量。

三、少吃脂肪类食物

专家们指出，每1克脂肪合9千卡热量。与脂肪相比，碳水化合物和蛋白质每克所含热量要低得多，约4千卡。因此，要减肥不必少吃东西，可以以新鲜的蔬菜、水果、谷物代替每日所食用的含脂肪的食物(如奶油等地专家们认为，如果做到每天只吃20—40克脂肪，可以在2个月内减轻体重10磅。然而，不是每个人少吃脂肪都能减肥，如果碳水化合物食用过多，也会使体重增加。

四、多吃流食

通常，流食的制做是很方便的。若每天有一餐只食用流食或饮料，则可在8个月内减轻10磅体重。流食要多样化，以免缺少营养。在医生指导下，甚至可以每日两餐流食。这样可在5个星期内减轻10磅体重。但要确保所选择的流食能提供身体所需的营养素和蛋白质，并要保证一日三餐。

五、固定锻炼

每周进行3—5次固定锻炼，不失为减少体内脂肪、减轻体重、增加肌肉、使精力充沛的好方法。跑步，每周5次，每次45分钟，每分钟170米的速度，可在3个月内减少10磅;跳舞，每周6次，每次1小时，可在4个月内减少10磅;游泳，每周4小时，可在4个月内减少10磅;骑自行车，每周4次，每次1小时，每小时15公里的速度，可在5个月内减少10磅。如果以前没有进行过固定的锻炼，开始时要少做一些，以防伤害身体。运动量过大，会增加食量，这样也达不到减肥的目的。

六、力量训练

力量训练能增强肌肉。肌肉越多，新陈代谢就越快。每周进行3次45分钟的举重锻炼，可在10个月内减少10磅体重。为避免弄伤身体，应请教练帮助选择适当的重量和制订适宜的锻炼计划。锻炼前后要做伸展运动，以保持身体的灵活性，举重的重量和次数可逐步增加。

七、走掉体重

坚持每周5天，每天1次，每次在45分钟内走5公里的路程，这样做可在6个月内减去10磅体重。若在45分钟内走6.5公里，则体重下降得更快。也许有人会说“没有时间散步”。其实，时间是挤出来的。心血管医生指出：采用这种减肥方法可能会增加食欲。因此，散步之前或之后，可以吃一些低脂肪的食品或新鲜水果，多喝水，以补充因出汗减少的体内水分。

八、降低热量摄取与散步结合

以苏打水代替可口可乐，每天可少摄取150千卡的热量。若再加上每周5次，每次45分钟的5公里散步，则可在3个月内减少10磅体重。如果降低的热量再多一些，仍保持上述的散步，则可在7个星期内减少10磅体重。

九、减少脂肪摄入与举重结合

这种方法可以消耗体内多余的脂肪，保持好的体型，增长肌肉，加快新陈代谢，促进心血管的健康。每天少食20克脂肪，举重20分钟，每周进行3次，可在3个半月内减少10磅体重。

了解这9中减肥途径之后，就是根据上述九种方法，制订一个循序渐进和能够保证实施的计划，最理想的组合方案是控制脂肪的摄入，加强锻炼和力量训练。只要有信心并坚持不懈地去 做，就一定能达到减轻体重，增强肌肉，促进心血管健康和肌体新陈代谢的目的。每天减少100千卡热量的摄入，每周进行3次散步，每次用30分钟走3公里， 每周做2次举重锻炼，每次40分钟。如此组合，可在5个月中减少10磅体重。

开始时就将三种方法结合起来做，可能不太适应，不妨试着逐渐增加。比如，一种 方法一种方法地加上去做。要有耐心，不要急于求成。

专家指出女性以每周减1—0.5磅体重最为理想，男性以每周减1-2磅体重为宜。所以只要你坚持就一定可以成功减肥。

这是减肥专家推荐的九个减肥方法，按照这些减肥方法，对朋友们的减肥会有帮助。