Just do this to lose weight, stick to it for 90 days, and you will lose weight!

Want to lose weight, what should you do? Why do you always say: to lose weight, keep your mouth shut and open your legs?

The so-called: eat three points, practice seven points! Diet and exercise both affect the caloric budget of the body. Only by increasing your body's caloric deficit can you slowly lose weight.

During weight loss, if you choose different exercises, the calorie consumption is different, and the fat burning efficiency is also different.

for example:

Walking for 1 hour, the body can consume 300-350 calories,

Jogging for 1 hour, the body can consume 500-550 calories,

Swimming for 1 hour (freestyle) can consume 550-600 calories,

Jump rope for 1 hour (fast-paced mode), the body can consume 750-800 calories,

Boxing for 1 hour, the body can consume 800-1000 calories of calories.

For those who want to lose weight and get in shape, exercising for an hour a day will allow your body to consume excess fat and gradually lose weight.

However, simply exercising is not enough. Even if you work hard for 1 hour, you will not be able to resist the calorie intake of your temporary indulgence and craving for delicious food.

Let's take a look:

A 100g potato chip, the calories are not less than 300 calories,

A medium cup of caramel milk tea has 350 calories,

A fried chicken burger has more than 500 calories.

A 100g piece of chocolate has 500 calories

If you choose these high-fat, high-calorie foods as three meals, then at the end of the day, your calorie intake will exceed the body's calorie needs, and the excess calories will be converted into fat accumulation.

And a 300g plate of boiled broccoli is only 150 calories, and a 200g cold cucumber is not more than 100 calories. Most vegetables are low in calories and high in fiber, which can make the stomach full enough. Abdominal sensation, slow down the onset of hunger.

Therefore, in addition to exercising to burn fat during weight loss, you also need to adjust your diet and control your calorie intake.

You can control your calorie intake through a reasonable combination of ingredients, keep your body running at a speed, and avoid fat accumulation.

You can choose some natural, low-calorie ingredients, such as: high-fiber vegetables (broccoli, tomato, cucumber, cabbage, kale), high-protein foods (poached eggs, chicken breast, salmon, sea bass, lean beef), Complex carbohydrates with a relatively slow glycemic coefficient serve as the staple food (sweet potatoes, corn, yam, potatoes, etc.), and stay away from unhealthy foods such as fatty meat, high sugar, and fried foods.

The daily calorie intake should be controlled within 1600-1800 kcal for boys and 1400-1500 kcal for girls, which can meet the nutritional needs of the body, and at the same time allow the body to mobilize fat to participate in calorie consumption.

If you can control your calorie intake while stretching your legs, then after 90 days, your body will slowly lose weight.

Further reading:

You can't lose weight by dieting! Teach you 4 ways to lose weight!

1 hour of strength training a day, what will you gain? Attachment: A set of dumbbell strength training

Global Fitness Number