Ten men and women the best way to lose weight

Here are 10 ways to lose weight by experts as the best way. The average daily intake of 2,000 calories anchored.
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First, the lower caloric intake

Nutritionists believe that no matter what you control - protein, carbohydrates or fat, and ultimately reduce the caloric intake. If a person daily intake of 800 calories less, can be reduced in the 6 weeks 10 pounds; less intake of 500 calories in 2 and a half months to reduce 10 pounds in weight. Do not carry weight drop too quickly, otherwise it is very dangerous. Notice, per person per day intake of at least 1,200 kilocalories, and if too little supply of body heat; will lose muscle. Muscle is the body burns calories, metabolism of the key.


Second, eat less fat foods:

Experts pointed out that for every 1 gram of fat 9 kcal together. Compared with fat, carbohydrates and protein calories per gram, much lower, about 4 kcal. Therefore, do not have to eat less to lose weight, you can order fresh vegetables, fruits, grains consumed each day instead of fatty foods (such as butter, etc. Experts believe that, if done only eat 20-40 grams of fat per day, 2 months at 10 pounds weight. However, not everyone can lose weight eat less fat, if you eat too much carbohydrate, but also the pounds.


Third, the reduction of food intake:

To lose weight, without giving up favorite foods, it is important to be controlled. If you prefer a certain food and the consumption of large, it should be taken to minimize the weight of each. Than 4 times a week, each 200 grams of meat consumption, but per 100 grams, so that may reduce the intake of 1,200 kilocalories, can be about 7 and a half months of time to reduce their pounds. Recommended weight loss put a scale in the kitchen, stick a prompt slogans, pay attention to the weight of food intake to remind ourselves.


Fourth, eat fluid food:

Typically, the current food system to do is very convenient. If you only eat one meal a day flow of food or drink, you can reduce in 8 months 10 pounds. Fluids should be diversified so as to avoid the lack of nutrition. Under the guidance of doctors, or even two meals a day flow of food. This will reduce the 5 weeks 10 pounds. But to ensure the flow of the selected body needs food to provide nutrients and proteins, and to guarantee three meals a day.


Five. Gone weight:

Adhere to the 5 days a week, day 1, every 45 minutes walk 5 kilometers away, this can in 6 months, minus 10 pounds. If within 45 minutes walk 6.5 km, the weight loss faster. Some people might say, "no time to walk." In fact, time is squeezed out. Cardiovascular physicians pointed out: using this weight loss may increase the appetite. Therefore, before or after a walk, you can eat low-fat food or fresh fruit, drink plenty of water to supplement the reduced body of water due to sweating.


Six fixed exercise:

Fixed exercise 3-5 times a week, after reduction of body fat, lose weight, gain muscle, so energetic a good way. Running, 5 times a week, every 45 minutes, the speed of 170 meters per minute, can be reduced in the 3 months 10 pounds; dancing 6 times a week, each 1 hour in 4 months, 10 pounds less ; swimming, 4 hours per week can be reduced in 4 months, 10 pounds; ride a bike 4 times a week, each time 1 hour, the speed of 15 km per hour can be reduced in 5 months, 10 pounds. If you have not been fixed in the exercise, start to do less to prevent bodily harm. Excessive movement will increase the appetite, so that can not be achieved weight loss goals.


VII, strength training:

Strength training can build muscle. The more muscle, the faster the metabolism. 3 times a week 45 minutes of weightlifting exercise in 10 months reduced by 10 pounds. To avoid hurt the body, should be invited to coach to help select the appropriate weight and the development of appropriate exercise program. Do stretching exercises before and after exercise to maintain the body's flexibility, weight lifting weight and frequency can be gradually increased.


Eight, reducing calorie intake combined with a walk:

With soda water instead of Coca-Cola, a small daily intake of 150 kilocalories. When coupled 5 times a week, every 45 minutes walk 5 km, you can in 3 months, reduced by 10 pounds. If you reduce the heat some more, still keeping the walk, you can reduce in 7 weeks, 10 pounds.


September, reducing fat intake combined with weight lifting:

This method can consume excess body fat, maintain a good size, muscle growth, speed up the metabolism, promote cardiovascular health. Eat 20 grams of fat per day, lifting weights for 20 minutes, 3 times a week, a half months in the 3 reduced by 10 pounds.



Ten, the best choice:

According to the nine methods, the development of a progressive and able to ensure the implementation of the plan, the best combination of solutions is to control the fat intake, exercise and strength training. As long as confidence and perseverance to do it, we will be able to lose weight, build muscle, promote cardiovascular health and body metabolism purposes. Reduction of 100 kcal a day calorie intake, walking 3 times a week, each time with 30 minutes to walk 3 kilometers, weight training 2 times a week, every 40 minutes. This combination can be reduced in 5 months, 10 pounds. Will start doing three methods combined, may not adapt, we might try to gradually increase. For example, a method to add a way to do it. Be patient, do not be so anxious.



Experts point out that by 1-0 women per week. 5 pounds ideal body weight for men by 1-2 pounds per week is appropriate.