How can I lose fat effectively? How to lose fat

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It does not act on the human brain and other organs of the body, but only uses orlistat to inhibit gastrointestinal lipase and reduce fat absorption in food.

In fact, the essence of fat loss is the calorie difference.

If you consume more calories (i.e., calories from exercise + calories from basal metabolism) than you consume (calories from diet), then your body will burn fat. You'll be thin, too.

In general, it takes 9,000 calories to lose 1kg of fat.

The calories burned in running will vary according to different weight, speed and posture, and generally the calories burned in an hour of running will be between 300 and 800 calories.

At this time, you can simply calculate how long you have to run to lose one kilogram of fat.

The same principle is true for other sports.

Some friends will ask:

Can you run?

Can yoga be a**?

Can you jump rope?

Can you swim?

Can Pilates**?

Can strength training be done?

Can HIIT **?

In fact, whether it is Pilates, yoga, running, swimming, strength training or HIIT, it is actually the same, it will consume your body calories, it is just a matter of fast and slow consumption per unit of time.

Some sports burn a lot of calories per unit of time, and some coaches or science popularizers say that this is "the best exercise" in order to make it easier for readers to understand, such as HIIT.

And there are some exercises that consume very little calories per unit of time, and some coaches or science popularizers say, "This kind of exercise can't be **", such as skipping rope, such as yoga.

There are also some sports such as running and mountaineering because they can be carried out for a long time, so it is easy for people who do not have a foundation of exercise to get started, as long as they insist on losing fat, some coaches or science popularizers say that this is "the best exercise" in order to make it easier for readers to understand.

In my opinion, these statements are relatively simple and crude, correct, but not accurate, and help the average person understand. Suitable for beginners who don't like to think.

But for those who want to get to the bottom of it, it's not much help.

The essence of fat loss is the calorie difference, if the calories you consume (i.e., the calories of exercise + the calories of basal metabolism) are greater than the calories you consume (the calories of the diet), then your body will burn fat.

Don't ask others what exercise you can do, but you should make a rough estimate of how much intensity and how long you can lose tons of fat by doing a certain exercise.

Be your own coach.

In addition, it is important to emphasize that you must ensure an adequate and reasonable diet. This will increase your basic physical fitness, rather than making your body worse and worse in the process of fat loss.

A reasonable fat loss plan should be the calories consumed overall, the calories consumed by resting metabolism. In this case, you can lose fat while improving your basic physical fitness. <>

The two most important things to lose fat are to control your diet and exercise, keep your mouth shut, and open your legs. If you just eat less, or even use a diet to lose fat, it may be effective in a short time, but once you start to eat normally, it will be rapid**, and this method will be bad for the stomach and intestines for a long time, which may lead to the possibility of stomach problems; Secondly, if there is a reasonable and sufficient amount of exercise, but there is no control of diet, it is ineffective, because people are consuming physical energy when exercising, and they are also burning fat, so their appetite will be more vigorous after exercise.

In terms of diet, it is mainly low-calorie, high-protein and light-tasting foods, such as vegetables, brown rice, beef, etc. Everyone needs different energy in a day, and stopping consuming too much energy after reaching the basic energy can achieve the best effect. Try to cook food with less oil and less salt, and if you can, it's best to boil it.

In terms of exercise, aerobic exercise can be the mainstay, such as jogging, which can make the whole body move, effectively burn fat, and can also detoxify the body in the process of sweating. You can also swim, the body in the water resistance is large, this is a more energy-consuming exercise, but the exercise effect is also very good, swimming an hour can consume 700 to 1000 kcal, swimming is best to choose at night, and do not eat after swimming. If the outdoor weather is bad, you can also choose to do ** exercises or do HIIT at home, which are good exercises to burn fat. Rely on persistence and perseverance, don't give up halfway, your results will make you proud after hard work.

Accelerate the body's metabolism through meridian dredging, combined with exercise and diet.

The most fundamental reason for the good fat content of the human body is the low metabolism of the human body, and the reason for the decrease in metabolism is that the meridians of the human body are blocked, and the blocked meridians will cause fat accumulation. The most fundamental way is to do the meridian dredging health project.

Only by insisting on doing meridian dredging will the metabolism be accelerated, so as to achieve the effect of fat loss. Of course, the effect of this method alone is relatively slow, and it can be combined with exercise, which is the best and can achieve the effect of fat loss more effectively.

If someone can't stick to exercise, it's okay to stick to a brisk walk for an hour a day, which can also help burn fat.

Of course, you should also pay attention to your diet, it is best not to eat high-calorie foods, especially barbecue, desserts, and fried foods should be refused. Good eating habits are the most important, how not to do it, then the meridian dredging and exercise done in the early stage are done in vain.

As the saying goes, if you want to be thin, you must be able to control your mouth and open your legs. Therefore, these three points must be implemented together in order to lose fat more effectively.

In the past, I looked at the tiger's back and bear's waist, especially the back and stomach, the back is thick, and the belly piece can't stand it at all.

I really couldn't stand it myself, and finally I tried to find a way to lose fat healthily, and then it was my sister who told me that I couldn't lose weight because of the decrease in metabolism, and I had to do meridian dredging to speed up metabolism.

I listened to my sister and gave myself a health treatment card, and after a course of treatment, I obviously felt that my belly was smaller and my back was thinner. Of course, during this time, I was very strict about my diet, basically eating less, and replacing my dinner with fruit and yogurt.

In order to lose fat more effectively, every time I finish the meridian dredging, I will walk home, it still takes me nearly an hour to walk home, and every time I do this, I feel very relaxed, and I feel that I have lost weight psychologically.

As long as you choose the right way to lose fat, plus persistence, it is very effective.

First of all, you need to distinguish the difference between fat loss and body loss. We need to lose fat first and then lose weight, this step is very important and we must pay attention to. If your exercise and diet are conducive to weight loss, then you will not see the effect or even develop in a bad direction if you want to lose fat.

First of all, in terms of diet, the diet must be light and light, only eat fish and chicken breast, occasionally you can eat duck, and don't eat those beef, mutton and pork. Vegetables are also essential, but they must be boiled with less oil and less salt. This will make you feel full without gaining fat.

In terms of fruits, you should also choose low-sugar fruits such as apples and bananas that help digestion, and don't eat those watermelons or anything, which are easy to gain weight. Also, drink plenty of water, and skim milk is the best. Don't overeat, that's the only way you can function at your best.

And then there's movement. Of all the sports, my top picks are running and swimming. Running is the most convenient and cost-effective way to exercise, and in the process of jogging, you can listen to the song fugue and enjoy this time, and the saying that running will make people feel good is really true.

As long as you insist on long-term aerobic running, remember to do stretching exercises for more than ten minutes after running, and you will lose a lot of weight in a short time.

There is also swimming, swimming is the most special sport, because it not only does the least damage to the body, but also can drive the whole body to lose fat, and under the resistance of the water, you will use more strength to swim forward, generally after swimming will be two pounds lighter than before, but these two pounds will go back again without paying attention to the weight. And swimming is comfortable, you don't have to sweat so much, and wearing sticky clothes is a good choice for many people.

**The most important thing in this matter is six words, keep your mouth shut and open your legs, as long as these two points are adhered to, a slender figure is just around the corner.

When it comes to fat loss, there are really too many, first of all, jogging, some people may say that running so slowly can have any effect, but in fact, it is not, it is not the case, jogging at the same time you are doing aerobic exercise, and aerobic exercise is the best way to lose fat, don't feel that running very slow is useless, thinking about running fast is not an effective method.

Jogging, as the name suggests, is to run very slowly, so of course it can't be the same as walking, right? And it lasts for a longer time so that it will have an effect, while you are jogging, your body is also moving, and after a long time, your body adapts to this rhythm, and your fat can be reduced.

It is best to do it at night while jogging, and then combine it with eating less and exercising more, which will be more effective in losing fat. Another is cycling, cycling is also an effective way to lose fat, it is best to ride a bicycle in the gym, because there is a set time, which will urge you to practice every day, and it is also a regular practice.

There is a professional coach in the gym to teach you to ride a bicycle also has a certain rhythm, follow the rhythm of cycling, let your whole body move with the rhythm, regular exercise will be more effective. If you ride a bicycle by yourself, you may not have mastered some of the methods, which will cause your legs to become thicker and thicker.

But it's not the same with a coach who will allow you to lose fat and shape your legs perfectly. Another way to lose fat is the plank, don't look at this action is not moving, but it is precisely because it looks very simple that it is actually the most difficult action.

The average person can't last too long when they first start doing it. If you stick to it, you will lose weight all over your body, and you can also lose fat very effectively.

Everyone has a love for beauty.

Some people do it to have a good figure, while some people do it for good health. Whatever your purpose, I just want to say that it's good that you have that awareness. It's not that simple, you can't become a fat person by eating in one bite, and in the same way, it's also a very long-term process.

I believe that many people will have such troubles, obviously they have persisted for a month or two, but there is no obvious effect. In fact, this is quite normal, because fat is accumulated in the body for a long time by our improper diet. Therefore, even if it is a month or two months, the effect may not be very obvious.

But as long as you continue to stick with it a little longer, I believe you will see results.

Of course, there is also a focus on methods. When I was in junior high school, I was quite fat, I liked to snack at night, and I liked to eat all kinds of desserts. Because I was fatter, I was discriminated against by others, so I made up my mind later.

I spent a summer vacation losing more than a dozen pounds, and I ate very little every day. I didn't dare to touch those delicacies, and every time I couldn't help it, I told myself that I couldn't give up halfway.

And just like that, I persevered for about a year. But later, I really couldn't stand this **way**, and it was ** again, and it was fatter than before. But I never gave up, and when I went to college, I continued to persevere.

I changed my traditional approach and stopped relying on dieting. I have more freedom in college, I go for a walk in the playground every night, and I will come in other ways in my spare time. Now it's not just a task for me, I treat it as a pleasure.

Especially after sweating every time I exercise, I feel a sense of accomplishment.

** Persistence is expensive. There is a good saying, every fat person is a potential stock. I wish you success and discover a beautiful version of yourself.

I didn't diet or exercise, and I lost 40 pounds in half a year.

Hello <>, the correct way to lose fat is first of all to eat modestly, especially to avoid too much fatty food, such as fatty meat, cooking oil, nuts, etc., to avoid further excess of fat. At the same time, you should avoid too much refined sugar, such as various candies, sugary beverages, and refined rice noodles. This is because excessive sugar intake will be stored in the form of fat, which is not conducive to the breakdown of existing fat.

The correct method is also to take aerobic exercise to mobilize and decompose fat to achieve fat loss. The right way to lose fat:

1. Control calorie intake: During the period, it is necessary to manage the diet, control the dietary structure, and usually reduce the food intake by 500 to 800 kcal a day compared with the usual normal diet. However, even for extremely obese patients, it is not recommended to consume less than 1,000 calories per day.

Too little caloric intake can easily lead to hypoglycemia. In terms of dietary structure, the intake of protein can be appropriately increased, and the intake of carbohydrates and fats can be appropriately reduced; Eat more foods rich in dietary fiber to increase feelings of fullness.

2. Increase calorie output: Exercise is the most effective way to increase calorie output, which can be consumed through aerobic training, such as high jump, skipping rope, swimming, running, brisk walking, etc., while exercising cardiopulmonary function. Anaerobic training can also be done once or twice a week to increase muscle strength and help improve metabolic levels.

Fat loss is a long process and cannot be achieved overnight, so a good attitude is a prerequisite for success. During the period, you need to eat scientifically, train actively, and maintain a good attitude, and in the long run, you will be able to succeed.

I hope mine is helpful to you and have a great day!