How to lose 15 pounds a month, 4 ways to lose weight, simple and efficient, suitable for lazy people
Obesity is a pain in many people's hearts, especially due to the epidemic, many people have gained a lot of weight this Spring Festival. Every festival, they gain 10 catties. How to use the next time to lose weight efficiently?
The editor below introduces 4 ways to lose weight, which are simple and efficient, and are very suitable for lazy people. If you stick to it for a month, you can lose 15 catties a month.
1 drink plenty of water
Can drinking water help you lose weight? This is the doubt of many people. In fact, drinking water to lose weight is one of the most efficient and safest ways to lose weight. Insist on drinking 8 cups of 250ml of water every day, which is beneficial to reduce the daily calorie intake, not only can increase the secretion of leptin, enhance the feeling of fullness, but also moisturize the intestinal tract, improve the basal metabolism, and enhance the effect of fat scraping. White-collar workers who sit for a long time should drink more water to improve blood circulation in the body, expel toxins and garbage, and relieve physical discomfort.
If you liked fruit juice, cola, milk tea and other drinks before, it is recommended to switch to plain water during the weight loss period. Drinks contain a lot of sugar, which leads to excessive fat accumulation, while plain water is very low in calories, not only will not accumulate fat quickly, but also facilitates fat burning , Improve weight loss efficiency.
2 Eat more protein
Protein is one of the three major nutrients, and it is not easy to be digested and decomposed by the body. This is a good news for people who lose weight. It means that eating more high-protein foods can effectively reduce hunger. Scientific research shows that every morning When consuming 15% protein, it can reduce hunger by 20% during lunch. In other words, if you eat more breakfast, you will eat less at noon. For weight loss people who often eat full, It's a very good thing.
Amino acids contained in protein help to promote muscle synthesis, reduce the speed of fat synthesis, and improve the body's immunity. It is recommended to eat more high-protein foods in shopping malls. Beef, chicken breast, milk and eggs are high in protein but very low in calories. Helps maintain a feeling of fullness for a longer period of time.
3 multi-sport
Everyone knows about exercise to lose weight, but what I want to say here is to use fragmented time to exercise. Nowadays, many people do not have full time, especially white-collar workers. Apart from working overtime after busy work every day, there is not much time to use. It is a good choice to use fragmented time to achieve efficient exercise. Taking 10 minutes to exercise during your lunch break or before going to work can refresh your mind, improve your mental state throughout the day, and make you work more efficiently.
It is recommended to exercise and stretch for 10 minutes after getting up every morning to increase the speed of the brain, enhance the flexibility of the body's joints, regulate the spirit, and improve the mood. During the lunch break, you can do 4 sets of deadlift training, which can improve the strength of the whole body, increase the leg muscles, have the effect of thinning the legs and lifting the buttocks, and promote the blood circulation of the lower limbs. For girls, it can prevent weaknesses such as seal buttocks and elephant legs.
- Time to fall asleep
Different from staying up late every day, falling asleep on a regular basis helps to stabilize the body's biological clock, allowing the body to achieve efficient recovery during sleep after daily exercise, enhance basal metabolism, increase muscle synthesis, increase testosterone secretion, and keep the body in a vigorous and youthful state . If the work and rest are irregular, staying up late every day will not only increase the secretion of cortisol, but also reduce the basal metabolism, making the body in a state of anxiety.
Staying up late for a long time will increase fat, excessive accumulation in the abdomen, and a decrease in leptin.