What are some ways to lose 20 pounds?

People who like sports have several sports that they are more passionate about, some people like to run, some people like to swim, some people like to climb mountains, some people like to exercise in the indoor gym, and some people like to run on the road outdoors, some people are for **, some people say that it is because of love, and some people want to shape a perfect body, so exercise is something that everyone should insist on. It can also be said to be the hottest topic at present, many people do not hesitate to spend a lot of money to report the training camp, or the gym, but because of the time problem, many people may insist on a meal and give up, very few can persevere, and it is also a good exercise for themselves to really stick to it, whether it is the body or personal will, but in addition to the gym, there are some simple exercises, which can also help us ** and help us lose weight quicklyThe first is running, the second is jumping rope, and there are some fat-burning exercises.

The first is running. Running can be said to be a full-body exercise, for the body including the legs, waist has a great exercise, many people feel that running has little effect, but running can be said to be the simplest exercise, do not need any equipment, only need a field, a pair of suitable running shoes can, now a lot of apps can detect and record their running tracks, but many people do not do warm-up exercises before running, and the running intensity is high, resulting in no timely relaxation after exercise, Therefore, if you pull your muscles or accidentally injure your bones during exercise, you should mainly do warm-up exercises before running to protect your muscles so that you will not be injured during exercise.

The second is skipping rope. Skipping rope is also a sport that does not require very complicated learning, and the difficulty is relatively low, in a flat field, there is a skipping rope to exercise, and skipping rope can also quickly lose fat on your body.

There are also some fat-burning exercises。Now there are many types of sports apps, and they also have their own characteristics, such as keep, there will be a variety of sports teaching**, you can learn sports by yourself according to the **tutorial, you can also share your own experience in it, learn some good practices from others, and there are some software that specializes in recording running, such as Goo Dong or Yue Dong circle, etc., we can choose according to our preferences, and there are also some ** software, such as Douyin and today's headlines, etc., There are also some special teaching, There are many types of exercises, which can be chosen according to your actual needs, such as slimming your legs or slimming your belly, there are corresponding part exercise tutorials, these tutorials are not long, and you can exercise for half an hour every day.

No matter what kind of exercise, the main thing is to persevere, only persistence, in order to make their exercise effective, if three days of fishing and two days of drying nets, it will never be effective. Everyone can choose the right exercise according to their needs.

There is no shortcut, don't believe in this and that** method, let you diet and eat less, unless you insist on eating for a lifetime. There is only one way to keep your mouth shut and open your legs.

**It may be a lifelong pursuit of beauty-loving girls, and girls want to have a good figure, and a good figure can be matched with more good-looking clothes, which also makes many girls always walk on the road of **. But it's not so easy, there are a lot of shouting in life, but I only hold on for a few days and I can't hold on, and so onNot only a waste of their own energy, andIt's not good for your body either。In fact, as long as you master the method, it is still very simple, and many girls have lost 20 pounds of fat because of this.

Reasonable exercise.

Exercise is an important part of the worldObese people have a lot of fat in their bodies, and as long as they rely on a lot of exercise, they can decompose the fat, and they can say goodbye to the small belly after the fat is decomposed. But there is also a way to exercise, andIt's not a one-time hard workIt's not a three-day fishing exercise and two days of drying nets, which has no effect. The best way to do this is according to your physiqueCreate an exercise planNowadays, many fitness software has similar functions, so you can't make your own fitness plan on it.

It's best to set a time slot for fitness, such as running in the morning or evening, so that you canEffective exerciseand also ableDon't allow yourself to be inertand develop the habit of exercising every day. Generally speaking, the most common way to exercise is running, and the amount of exercise in a day is two to three kilometers is the most appropriateConsider whether your body can handle it。May occur after exerciseMuscle achesDon't worry too much about it, because it's a good phenomenon and it means that the exercise has had an effect, and this phenomenon usually exists for four or five days before disappearing.

Healthy diet.

Exercising is important in the process, but if the diet is not controlled, then more exercise is futile. First of allLate-night snacks are to be completely eliminatedIn addition, you should pay great attention to the three meals a day. First inRefuse greasy foods for breakfast, for exampleOmelette, fried baconWait, it's edibleWhole wheat breadand other low-calorie foods, which can increase satiety while eating a healthy diet.

WhileChicken breastIt is the Chinese food choice of many people, because the chicken breast is very low in calories, although the taste is not very good, but it is very suitable for people. And dinner is very important** people are advised not to eat dinnerThis is also the experience of many successful people. Because the food you eat at night turns into fat without exercise, then the day's workout is in vain.

So**It is best to use fruit instead of the main food for dinnerFirst of all, the fruit contains a lot of water and has a feeling of satiety, and the fruit is abundantDietary fiber, so it is very suitable for people to eat.

Many people find it difficult, but as long as you do the above two points, you can succeed, but the most difficult thing is to persevere, as long as you insist, you will be able to succeed.

For a person who has come over, it is really less to eat. Get up in the morning and drink 500 ml of water, eat breakfast at least half an hour later, breakfast with an egg and a box of high-calcium and low-fat milk, lunch except pork and other meats can be, but only eat lean meat, you can eat all-you-can-eat, you can eat full, you can't swell; Dinner is best eaten before 6 o'clock, vegetarian, no meat, you can eat some food, it is best to eat 5-7 minutes full, and then you don't eat, even if you want to drink water, you have to drink in small sips. Do not drink soup during the ** period, drink less water, except for the water you drink in the morning, and do not drink when you are not thirsty during the day.

You can lose 5-7 pounds in about a month. I lost 20 pounds in 3 months using this method. After adjusting my eating habits, I began to drink brown sugar lemonade, one a day, for 2 months, to lose internal fat, and then lost 10 pounds.

I started in March last year** and weighed 132 and weighed around 108 by June. By August, it will be 98-100 pounds. It has remained until now.

If you lose it like this, you don't feel any discomfort in your body, and you won't say how much exercise you have to do, and when you want to do it, you will jump with your whole body or raise your legs high, and if you don't want to jump, forget it.

Fat people will also have spring, and if you master the method of losing 20 pounds in a month, it will definitely make you thinner. For chubby and cute beauties, be the goddess in your boyfriend's heart, start with **. The following is a way for everyone to lose 20 pounds a month, I believe you can become a proud figure with a high return rate in a month.

Method 1 to lose 20 pounds a month: run in place.

Effective: Tightens thigh muscles.

Choose an open space of about one square meter indoors or in the aisle, and run barefoot for 15 minutes a day.

Method 2 to lose 20 pounds a month: go up the stairs.

Effective: calves, thighs, buttocks.

Walking up and down stairs three to four times a week for 30 minutes at a time burns about 400 calories and strengthens the calf, thigh and hip muscles.

Method 3 to lose 20 pounds a month: yoga.

Point of effect: Whole body.

An ancient fitness method from India, 3 to 4 times a week, not only strengthens muscles, increases toughness and flexibility, but also maintains a slim body.

Method 4 to lose 20 pounds a month: dance.

Point of effect: Whole body.

Light singing and dancing 3 to 4 times a week is also one of the best methods.

Method 5 to lose 20 pounds in a month: drink water.

Point of effect: Whole body.

Among the many ** methods, drinking water correctly is the easiest and no burden. Water here refers to boiled or mineral water, not high-calorie beverages, otherwise it would be counterproductive. Drink at least 2 litres of water a day, one glass each after waking up, at breakfast, in the morning, before lunch, after lunch, before dinner, and after dinner, preferably slowly.

Method 6 to lose 20 pounds in a month: assault 12

The way to lose 20 pounds in a month.

Assault 12** product is the ** product recommended by Dragon TV's "Fashion Collection" screen, and is recommended by ** expert Zheng Duoyan. It can be seen that famous variety shows and well-known ** talents are recommending Assault 12, what are the advantages of Assault 12? Assault 12, which prevents fat production and burns metabolized fat at the same time, powerful assault**.

Moreover, Assault 12 will make you lose weight easily, and it won't, it won't.

If you want to be fast, you can't reach it, and it's not easy to keep exercising regularly**.

In general, the weight lost quickly will come back quickly, and only the weight lost slowly can be maintained for a long time.

Diet: Generally low-carbohydrate - staple food to eat three meals, eat until you are not hungry, and occasionally have a normal amount of food one day a week. As long as you don't eat hungry, you can't always eat less or not eat, which will reduce your metabolism, and what you want is to increase your metabolism.

Or if the total amount of food is not large, eating small and frequent meals can also increase the metabolic rate and help reduce fat. The dish is light, the oil is corn oil, the meat is fish, the fat is less, and the fruits and vegetables are well matched. In addition, between our meals, we can eat some fruits that are beneficial to the stomach and intestines, such as bananas, cucumbers, oranges and other fruits, these fruits can clean up the intestinal flora and play an important role in promoting the digestion of the intestines and stomach.

In terms of exercise: anaerobic half an hour plus aerobic exercise for 40-60 minutes is the best effect. Jogging for 40 minutes in a row can be done as aerobic exercise, which is defined as a heart rate of 110-140, which means that you don't need to gasp for breath in terms of breathing.

The duration of aerobic exercise is also to add a few minutes a week to maintain the intensity. If you can't keep jogging for 40 minutes, you can walk briskly for a while in between. Anaerobic 30 minutes can be practiced equipment or bare hands, you can exercise most parts of the body once, you can also exercise one or two parts a day, if not, only do aerobic exercise.

After practicing anaerobic and then doing aerobics.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. If your dumbbell fitness purpose is to build muscle, do 8rm to 12rm of related dumbbell movements every day, do about 3 to 8 sets of each movement, and do 8 to 12 of each group; If your dumbbell fitness goal is to get in shape, do 15 to 20 RM of related dumbbell movements a day, and do 5-6 sets of 15 to 20 for each movement.

Actually, it's easy to say, it's simple. You can lose weight just by cutting down on dinner. Eat less for dinner, less oil and more vegetables.

My method is to cook oatmeal vegetable porridge, and after cooking, season it with a little sesame oil, chicken essence, salt, and salt. If you stick to it, you can lose four or five pounds a month. **Don't weigh too fast, step by step, and lose 20 pounds in half a year.

If you reduce it like this, it won't**. It is easy to stick to, too.

Breakfast, a boiled egg, five nuts, a glass of water (milk), a tael of staple food. At noon, two taels of soy products or two egg whites (eating meat is also two taels), one or two staple foods, and four taels of low-sugar fruits. Late, two egg whites, four taels of tomatoes or cucumbers and half a catty.

**It takes a certain amount of time, and it is not possible to do it quickly. The following points should be noted: 1. Balanced nutrition, (eat more fresh fruits and vegetables and appropriate amount of grains) 2. Insist on exercising and jogging. Yoga.

Swimming, etc. (insist on exercising for 1 hour a day) 3. Ensure enough sleep and improve metabolism.

Relying on [Jia Jinhong's blood and tears] scientific **shaping, but also pay attention to ensuring adequate sleep is one of the easiest** methods. Getting enough sleep will give you a feeling of fullness and will also make you more conscious**.