How can I lose 20 pounds in a month? Although it is not advisable to lose weight quickly, it is normal to do it occasionally. Let’s take a look at how to lose 20 pounds in one month.
Obesity is mainly caused by genetic reasons, and it is also related to the excess of sweets, snacks, chocolate, etc., coupled with lack of exercise, excessive fat deposition can easily lead to obesity. Obesity is prone to high blood pressure and high blood lipids. , fatty liver, etc., are not good for health. Maybe many people think that losing weight is a very difficult thing. In fact, this is not the case. When you really make up your mind to lose weight, you will think that losing weight is not difficult, so how can you effectively reduce 20 in a month? What about kilograms?
- Do more aerobic exercise. Aerobic exercise refers to a longer duration, such as jogging, cycling, swimming, skipping rope, climbing stairs, etc. People can choose their own activities according to their physical conditions, but no matter what kind of project, the time of each exercise should be no less than 1 hour, 3 to 5 times a week, and the exercise intensity should be kept at a moderate level. It should be noted that, in order to avoid accidents such as muscle strain, you should do 10-15 minutes of preparatory activities before exercise, and 5-10 minutes of finishing activities after exercise.
- We must insist on continuous exercise. Many people feel very tired when they first arrive at the store and want to give up. In this case, they will not be able to effectively reduce obesity. This must establish confidence and insist on losing weight until the weight loss is successful. !
- Control diet, to effectively reduce obesity, simply relying on exercise is not enough, if you do not control diet. If the intake of fat energy is too much, it is easy to fail to achieve the effect of weight loss, so eat less high-fat foods. Such as biscuits, cakes, patties, ham, cream, cheese and biscuits containing lard, and eat less sugar, if carbonated beverages, these foods should also be limited.
- It can be combined with some weight loss drugs, L-carnitine tea polyphenol tablets, orlistat and other weight loss drugs to help suppress appetite, reduce fat absorption, help excretion of fat, and thus lose weight. If you usually develop a good living habit, by insisting on exercising and controlling your diet, you can effectively reduce obesity and control your weight. We can treat it as a career, take it seriously, and persevere in order to make your body healthier. A slimmer body.
What to pay attention to when losing weight fast
- Don’t drink high-calorie beverages
How much energy is in soda, alcohol, sports drinks? You will be surprised if you know. To make matters worse, research shows that drinking these drinks doesn’t solve your hunger like food does, so you’re likely not going to cut back on your eating. Throw away those carbonated drinks and replace it with water. Not only will you save hundreds of calories a day, but you’ll feel more comfortable and energized.
- Exercise in your daily life
If you don’t have the courage to go to the gym, or if your work takes up all your time, try incorporating exercise into your routine. Don’t take the elevator, take the stairs. No or ride a bike to work. Park your car as far away as possible. One of my favorite ways to exercise at work is to meet someone and not sit in the office but walk and chat. You can often exercise and get fitter at the same time as you work while walking.
- Stop eating after a certain period of time in the evening
Eating at night is often the most blind. At this time, you eat not because of hunger, but because of habit. To make matters worse, there’s very little energy expended at night because you’re just watching TV, sleeping, or reading a book, so all you’re expending is just sitting there. Get out of this habit and choose a time period after which you don’t eat, say after 8 o’clock. In this way, the intake of calories is naturally reduced, and another benefit is that the quality of sleep is improved.
- Replace with simple foods
The nutritional value of many foods is completely different. You can choose a food that does not significantly increase your calorie intake in place of the corresponding other food.
- Stick to breakfast
Studies have shown that eating breakfast helps keep you lean. Eating breakfast not only boosts your metabolism every day, but it also keeps your body feeling hydrated and satisfied, keeping you from eating too much for the rest of the day. Choose some healthy foods, such as cereal products; low-fat, such as low-fat yogurt or skim milk; low-protein, such as eggs or turkey bacon, fruit, nuts, etc.
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