In fact, if you want to lose weight, the most important thing is to detoxify first. Only by draining out the toxins and garbage in your body can you lose weight, make you healthier, and discharge the accumulated toxins in your body, you can obviously feel your body becoming lighter. Let's see how to detoxify and clear your body~
In fact, weight loss can't be achieved by diet. It's right not to cut calories excessively. How many calories should we eat? It depends on our exercise level. Multiply your existing weight by 11 to get the number of calories you need. For example, if you weigh 55 kg, you need about 1320 calories a day. The results showed that the resting metabolic rate decreased by 45% when the daily calorie was less than 1200 calories. Refined carbohydrate foods, such as white bread and potatoes (reduce 28 kg of Carina Lau's sweet potato and defecate intestines), will produce a lot of insulin, promote the storage of fat, and may reduce metabolism. It's very important to keep the intake of carbohydrate food, choose more vegetables, fruits and whole grains, because the insulin produced in these foods will be relatively less. 'cellulose content of various foods
Eating breakfast every day to ensure a balanced nutrition
Breakfast is the most important meal of the day in metabolism and weight-loss plan. Research shows that people who eat breakfast lose weight more easily than people who have an empty stomach. The smart way is to eat 300-400 calories of breakfast in the morning and restore the metabolism speed in advance. Eat plenty of high fiber carbohydrates for breakfast. Researchers recommend the best nutritional breakfast: a cereal breakfast rich in crude fiber + a cup of low-fat milk; a whole wheat bread with low-fat cheese and banana or other berries; a whole wheat bread with high protein vegetable rolls, etc., which is both nutritious and healthy. Research shows that eating enough protein can improve the metabolism rate, and make us burn 150-200 more calories every day.
Ensure adequate protein intake every day
We just need to make sure that 10% - 35% of the calories we need every day come from protein. That is to say, if you eat 1800 calories of food, 360-630 calories should be protein rich food, such as fish, chicken, low-fat cheese, yogurt and beans. To get enough protein, all kinds of nuts, a small can of tuna or a piece of low-fat cheese are good choices, whether it's a daily meal or a snack. For example, in the morning, eat coarse fiber cereals and fruits, in the morning, yogurt and fruit and other small snacks, lunch, a plate of green vegetable salad and appropriate amount of chicken or fish. 3-4PM snacks, such as a banana and a piece of low-fat cheese, try to mix 120-180g Turkey, salmon or other types of lean meat with light and simple vegetables for dinner to increase protein content. If you sleep late, you can also arrange a night.
Sports also need skills to effectively detoxify
You might as well try a high-intensity interval exercise to speed up your metabolism. Insert a 30 second full sprint into your five minute jog, or a one minute tilt walk into your monotonous exercise. Because your body is exercising hard, you can burn more calories. If possible, divide your training into two parts. For example, do 15 minutes of weightlifting in the morning, then take a 30 minute walk after lunch or dinner. This way, you can burn 100 to 200 more calories in a day. There are many exercise programs to choose from. Strength training is the best way to speed up resting metabolic rate. With the increase of age, the metabolic rate of the human body decreases, but strength training can restore the metabolic rate to the former. If you weigh 55 kg, even if you are watching TV, even if you do nothing, you can burn about 100 extra calories every day.