How can I lose 20 pounds in two months?

Diet and nutrition control + exercise. If you feel hungry, eat some fruits, avoid fried foods, desserts, and drinks! After a week of adaptation, slowly change the diet structure, and a light and nutritious meal is the best!

Exercise is more crucial, because unscientific exercise can make you hurt! Losing 20 pounds in two months must belong to the obesity range! It's certain that you will get injured when you practice randomly, and don't just follow some apps to train!

3-5 times a week, 30 minutes to 60 minutes each time, slowly delay the time to increase the intensity!

Motion. Seven points rely on eating three points or rely on practice, between 20 pounds, this number is not big and not small, so you can't rely on diet alone, you must assist exercise. When it comes to not going to the gym, we can do it together aerobic and anaerobic ourselves.

First of all, it is necessary to warm up before exercising, which is a kind of protection for the joints. In fact, it follows the principle of anaerobic mobilization of glycogen consumption first, and then aerobic acceleration of fat burning. The body will have a habit of exercising more, so it is also recommended that you change to a sport every once in a while, fighting, running, swimming, playing ball in turns, and get moving!

Wake up in the morning and drink a large glass of water, you can also add some honey to it. Detox in the morning to cleanse the body thoroughly, and then eat a rich breakfast to absorb the necessary nutrients. Exercise is an indispensable part.

If you don't have time, you can choose the exercise method that suits you on the way to work, such as running to the company or riding a bicycle to work. Any kind of **way is actually to open your legs, control your mouth and change, all changes are the same, no matter how much exercise and unhealthy diet can not achieve the effect, if you don't eat or exercise, your body can only be broken for a short time**.

Usually move more, if the situation allows, you can ride on your own and never ride a car, you can walk and never ride, increase your daily activity, and arrange your exercise time in your free time, running, cycling and swimming can be, the important thing is that you go to "move" to increase your daily calorie consumption.

From the day you start to "lose weight", you must always pay attention to whether there is high-calorie food in every meal, eliminate all high-calorie things, eat more vegetables and fruits, and achieve a proper diet. If you are a lover of staying up late, I advise you to change it, which is not good for weight loss, what you need to do is to go to bed early and get up early, which will help you a lot!

Do aerobic exercise in the morning on an empty stomach. Many people like to run in the morning, but when they first get up in the morning, it is the time when people's metabolism is the lowest in the day, and the effect of fasting exercise to burn fat is not good. Correspondingly, the body's metabolism can only be mobilized after breakfast, so you should do stretching in the morning and then eat a good breakfast.

Improve our metabolism: We can improve our muscle mass through strength training, so that our basal metabolism can be improved, so that the body can burn more calories! Training at home, you can use adjustable weight dumbbells to train some free weight exercises, such as push-ups, bodyweight squats, etc., to burn calories, but I don't think it's much more convenient than going to the gym!

We can choose some foods with high nutritional value and relatively little calories as our daily ingredients, sufficient nutrition can help us improve our body metabolism and ensure our own health and vitality, fried food and some foods containing trans fats should be forbidden to eat, these things are harmful to our human body, and it is easy to cause calorie accumulation and then make weight gain!

To be rational, it is recommended that you first analyze your actual situation. But I have a real experience, from the heaviest time of 190 pounds, to 160 pounds. Actually, it was about 2 months. Here's how I did it :

Control your diet and avoid red meat (pork, beef, and mutton are all red meat, fish and shrimp are white meat, and chicken should be eaten sparingly).

Don't eat rice (in fact, the energy of rice is very high), eat only one main meal a day (you can eat rice this time, but also in moderation), and replace it with protein powder or nutritional powder with quality assurance twice in the morning and evening.

If you do the above 3 points at the same time, it will be very hard, and if you maintain the amount of exercise, you can relax the dietary requirements appropriately. The most important thing is to stick with it.

Lose 20 pounds in two months?! You're too yourself, aren't you?!

I only lost 20 pounds in 2 years. I didn't tire myself, I didn't die of hunger!

Eat more vegetarian food, especially more fruits, basically avoid eating meat food, high-fat and high-calorie foods and pickled foods should be yuanli, and then insist on exercising every day, at least four hours a day.

It's a topic that never goes out of style. Personally, I think that the benchmark is: I am really overweight.

For example, a person with a height of 1.6 meters weighs 70 kilograms. The premise is health. Obesity is not formed in a day, so health is to gradually achieve the results through reasonable exercise and diet.

Instead of eating fruits and drinking ** medicine every day.

This set of movements can promote the peristalsis of the stomach and intestines, and remove those waste products that are trapped in the body due to insufficient intestinal motility. (Mixed diets stay in the stomach for about 4-6 hours, and can be as slow as 10 hours.) And those who don't emit stinky pots for a few days can make up for it by themselves, and your weight is supported by how much 'inventory') At the same time, you can also cooperate with running, skipping rope and other aerobic exercises to warm up the body and eliminate the cold and dampness in the body through sweat.

In terms of diet, you can do a gradual fasting, such as skipping dinner at first, then lunch, and finally completely abstaining if your physical condition is able, and then slowly starting to eat again from breakfast. Try to eat light and easy-to-digest foods in your diet, so that your body can spend more qi and blood on disposing of the waste accumulated in your body. In addition, pay attention to go to bed early and get up early, and do not eat raw, cold and greasy things.