People who lose weight should remember the ‘1357’ number principle and persist for 10 weeks, achieving a body fat rate decrease of 6%.
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Every girl desires a slender figure, and every boy hopes to say goodbye to beer belly and reduce obesity-related diseases.
However, a good figure comes from daily self-discipline, not indulging in diet, and persisting in certain exercise, improving physical fitness. However, in reality, many people are busy with work, accustomed to office sitting, meals are all takeaway, not paying attention to dietary matching, heavy flavors, leading to excessive calorie intake, it's difficult to maintain a good figure.
Many people are busy dieting, but when they diet, they lack of enthusiasm, lack of motivation, and finally give up dieting, wasting the effort. During dieting, we need to grasp the right direction, give ourselves firm motivation, instead of letting the figure get fatter. Give yourself enough time to persist, then time will naturally reward you with a good time.
If men's body fat rate exceeds 20%, and women's body fat rate exceeds 24%, then you belong to obesity, and dieting is urgent!
Dieters, remember the '1357' number principle, persist for 10 weeks, body fat rate decreases by more than 6%!
A portion of quality breakfast
Breakfast should not be missed, not only should be eaten, but also should be eaten quality. Breakfast if can supplement enough protein food, such as milk, boiled eggs, then match with appropriate staple carbohydrate, such as boiled corn, eight treasure porridge, oatmeal, then the stomach's satiety time will be extended, the secretion of hunger hormones will decrease, your lunch hunger feeling will decrease, the intake amount will decrease.
Scientific breakfast calorie range is about 400 calories, avoid high-fat, high-carb fried noodles, oily fritters or cookies, cakes.
3L water
During dieting, you should drink more water, sufficient moisture can promote the body's metabolic circulation, make the skin elastic. Ordinary people drink 8 cups of water a day, during dieting can increase to 12 cups of water, a cup of water 250ml, promote the body's excretion, give the body sufficient moisture.
Drink more water during the day, can fill the stomach with water, reduce the desire for other snacks, relieve hunger.
Pre-meal water, post-meal water reduction.
50 minutes of exercise
Every day persist 50 minutes of exercise, exercise can expand the body's calorie expenditure, let the body maintain vitality, energetic, maintain vigorous physical fitness, improve resistance, reduce the occurrence of disease. For example: 20 minutes of strength training + 30 minutes of aerobic exercise, can avoid muscle loss, improve muscle dimension, can also promote fat breakdown, help the body improve metabolic rate.
The choice of aerobic exercise and strength training has many options, we can choose running, dancing, hiking, HIIT interval training, jumping rope etc. aerobic exercise, then match with squats, bench press, rowing, push-ups, pull-ups etc. strength training.
7 parts vegetables
Three meals principle, eat more natural, low-calorie, rich in dietary fiber vegetables, reduce the intake of high-fat foods, such as beef, pork belly, ham sausage etc. food intake, produce 300-400 calories heat deficit, body fat rate will slowly decrease.
