Correct weight loss ดาวน์โหลด slotxo principles Is to reduce the fat contained in the body Not muscle reduction And don't stop eating But have to choose to eat only more food More importantly, exercise should be followed. Therefore it can help to lose weight faster. Without even one meal fasting
1. Choose to eat more, control flour, fat and sugar.
Should modify the eating behavior. Choose to eat more, such as lean meat. Avoid skins, eat salty, fried foods, and switch to boiled or steamed foods instead. This includes limiting your intake of foods rich in starch, fat and sugar. More importantly, you should eat three main meals with fruits and vegetables every day. And if you drink milk regularly Should choose to drink milk, natural flavor. Low fat or 0% fat recipes, avoid sweetened milk such as chocolate, strawberry, etc.
2.Eat rice as meat Eat more vegetables than rice
A 2: 1: 1 serving in 1 meal (2 parts vegetables / 1 part carbohydrate / 1 part protein / 1 part fruit) provides approximately 400 kcal, helping to reduce your daily energy by 500 kcal in a week. Can lose half a kilogram of weight In addition, eating like this will have 100-200 grams of vegetables in 1 meal, and if you eat 3 meals with fruit. Will receive a total amount of not less than 400 kg, which will reduce the risk of chronic non-communicable diseases. However, physical activity should be included to help reduce the belly faster.
3. Exercise in parallel
Should exercise or move the body At least 30 minutes a day by combining all three exercises: cardio, resistance And stretching Which for cardio is mainly focused on moving the body The resistance is the use of muscles in various parts of the body such as the arms, thighs, shoulders, abdomen, chest, tense by using weights. And your own gravity, such as body weight training, etc. Finally, stretching the muscles. To reduce injury and make the body move better
4. Reduce buffet meals.
Buffet food It has become a popular food among office workers, students, and students by eating the buffet are most likely to think about the cost-effectiveness. And try to eat a lot of food In order to be worth the cost However, if the body receives more energy than it needs The body will carry that excess energy. To store in the form of fat as a reserve energy Which if there is more fat accumulation It will lead to obesity and lead to various diseases. Therefore, reducing the buffet to some. It is like a very good weight loss aid that one way.
5. Eat breakfast to the fullest. Eat dinner faster (no later than 6:00 p.m.).
Effective weight loss In addition to having to rely on exercise discipline. Eating has a big effect too. In the past, we've heard that we eat small meals often. Will help with the metabolic system in the body better But a recent study by Loma Linda University School of Public Health in the United States found that eating a full breakfast. And eating dinner faster (up to 6:00 pm) to have an empty stomach for 18 hours is the key to a truly effective weight loss.