The most important thing in fat loss is to keep your mouth shut and your legs open. That is to say, control caloric intake, as well as through exercise to increase caloric output.
1. Control calorie intake: during the weight loss period need to manage meals, control the diet structure, usually a day than usual normal meals to reduce the food intake of 500 to 800 calories. However, even for extremely obese patients, it is not recommended to consume less than 1000 calories per day. Too little calorie intake can easily lead to hypoglycemia.
In terms of diet structure, you can appropriately increase the intake of protein, appropriately reduce the intake of carbohydrates and fat; eat more food rich in dietary fiber to increase satiety.
2. Increase calorie output: Exercise is the most effective way to increase calorie output, through aerobic training, such as jumping jacks, jumping rope, swimming, running, fast walking and other ways to consume the body’s calories, and at the same time exercise the cardiopulmonary function. Anaerobic training can also be done once or twice a week to increase muscle strength and contribute to higher metabolic levels.
Fat loss is a long process that cannot be achieved overnight, so a good mindset is a prerequisite for successful weight loss. During the weight loss period, you need to eat scientifically, train actively and keep a good mindset, in the long run, weight loss will surely be able to succeed.