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Lose weight | 7 most effective healthy weight loss methods

The most effective way to lose weight is to change the habit of getting fat and develop good eating and exercise habits. Appropriate drinking water, high-quality sleep, reasonable exercise, and a combination of diet can effectively help you lose weight.

1. Drink water appropriately

Drinking water appropriately, rather than drinking more water blindly, is more conducive to health and weight loss. Drinking water is good. According to scientific research, drinking 1.5 liters of water every day can burn 17,400 more calories every year, which is equivalent to a weight loss of about 4.5 kg!

However, you should not drink too much, because drinking too much water can easily accumulate in the body and cause edema.

2. Various sports

Why does weight loss experience a plateau?

When you do the same exercise every day, your body will gradually adapt to your exercise intensity and pattern. At the same time, as your weight decreases, the same amount of exercise consumes fewer calories. Then you enter the plateau period. Therefore, it is best to arrange 2-3 exercises during the weight-loss period, and then alternately.

3. Moderate iron supplementation

To be honest, fat people are malnourished. Because fat people eat more but have less nutrition. Such as iron deficiency.

If there is not enough iron in the body, cells will not be able to get enough oxygen, thereby reducing metabolism! Therefore, in daily life, you can eat more iron supplement foods: such as grains and soy products.

4. Indispensable dairy products

According to the Chinese Dietary Guidelines, everyone is encouraged to eat a variety of dairy products every day, the total amount is about 300g of liquid milk.

Scientists have long confirmed that calcium is one of the important elements that promote fat burning. So it’s important to eat some dairy products every day.

5. Sufficient sleep

For people who want to improve their metabolism, in addition to eating and moving, there is another link that cannot be ignored, that is, adequate sleep.

To maintain an optimal level of metabolism, you must ensure 6-8 hours of sleep every day. Lack of sleep will slow down the metabolism and get fat easily.

6. Persist in strength exercises

Compared with aerobic exercise, the biggest advantage of strength exercise is the halo effect. Within 48 hours after you finish the exercise, your metabolism and fat burning will always be at a high level, which is very conducive to weight loss.

Therefore, during the weight-loss period, a certain amount of strength exercises must be arranged in conjunction with aerobic exercise.

7. Replace part of the fine grains with miscellaneous grains

We all know that fine carbohydrates: bread, rice, white noodles, etc., can cause fluctuations in human insulin levels, which is not conducive to weight loss. But refined grains also contain indispensable nutrients. So the best way is half refined grains and half fine grains.

Intake 250-400g of cereal and potato food every day, including 50-150g of whole grains and miscellaneous beans, and 50-100g of potato.

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