People who lose weight should remember the ‘3468’ number principle and stick to it for 2 weeks to lose 5 kilograms!”,
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Weight loss is the goal of many people, only by getting slim can you have a different life, meet better selves. If a person can't even manage their own figure, how can they manage their life and career?
A good figure needs self-discipline, and self-discipline is a long-term persistence. It doesn't mean that having a good figure allows you to indulge in a high-calorie diet or stop training, otherwise your figure will gradually rebound.
In life, we need to cultivate healthy habits to avoid getting fat. If your body fat rate exceeds the standard, you need to lose excess fat to maintain a healthy state and have vigorous energy. Only when the body fat rate drops to the standard level can you have a more confident life.
Excess body fat consumes more oxygen, making you feel abnormally tired, unwilling to move, and breathless when you move. Only through reasonable fitness exercises, healthy diet, and calorie control can we eliminate excess fat from the body.
How can people with excess body fat make themselves slim? '3468' number principle, stick to it for 2 weeks and you can lose 5 pounds!
Add 3L of water
During weight loss, you must drink plenty of warm boiled water, which can promote blood circulation in the body, suppress the secretion of ghrelin, and reduce the desire for some high-calorie snacks, increasing the body's burning speed. Drink 3L of water a day to promote the excretion of toxins and improve constipation.
Suggestion: Avoid all beverages and alcohol, and drink some tea or lemon water appropriately. Three meals a day with 250ml of water, 250ml of water after getting up in the morning, and drink 12 cups of water a day, averaging 1 hour, to replenish sufficient water for the body. After weight loss, maintain 2L of water, drink 8 cups of water a day.
40 minutes of exercise
Exercise can help you strengthen your body, break down excess fat, promote cell regeneration, maintain skin firmness, and resist the onslaught of aging. If you can run for 40 minutes every day, your body can burn 400-450 calories a day, and your lower limbs will become more flexible. You can also choose to dance, swim, play basketball, or do self-weight burning exercises.
For busy office workers, doing self-weight exercises at home is also a good choice, such as doing squats, push-ups, split squats, high knees, and jumping jacks every day. Do each exercise for 30 seconds, rest for 1 minute, and repeat 5 sets, which can keep the body in a high-metabolism burning state and also increase muscle mass to achieve burning and shaping purposes.
60% vegetable principle
During weight loss, you should eat a lot of vegetables and less high-calorie, high-fat food. We should choose natural, high-fiber, low-processed broccoli, tomatoes, cucumbers, winter vegetables, celery, lettuce, pumpkin, kale, cabbage, and collard greens.
Don't eat after 8 pm
The body's activity coefficient decreases at night, and it is not appropriate to eat a large fish and meat, with a calorie intake of about 500 calories. Dinner should be done early and not too late, preferably before 8 pm.
Ensure that you don't eat anything 3 hours before bedtime, to avoid the accumulation of excess calories. Give up late-night snacks and insist on not eating before bed, and your small belly will disappear quickly!
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