You are viewing the article How to Lose 10 kg Quickly at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,765 times.
The crash diets and exercise for weight loss that you may find rife on the internet are full of abstinence and torture methods, but the truth is that you don’t have to live like that to achieve it. desired results. In this article, we’ll show you how to lose weight with just a healthy diet, well portioned meals along with calorie-burning and muscle-toning exercises. By keeping lifestyle changes you can make as a habit, you won’t have to worry about gaining weight back after you’ve lost it!
Steps
Prepare nutritious and low-calorie meals
- Non-starchy vegetables like cauliflower, broccoli, carrots, zucchini, lettuce, asparagus and many other delectable foods come in many ways so you won’t get bored.
- General rule to remember: a serving of meat is about the size of the palm of your hand.
- If you don’t eat meat, you can choose from a variety of plant-based meat substitutes that are even more nutritious! Look for these foods in the frozen section of the supermarket.
- Healthy carbs are found in fruits, beans (such as chickpeas, lentils, and black beans), grains (such as oats, brown rice, quinoa or whole-wheat bread and pasta) and starchy vegetables.
- Pay attention to eating the right standard servings of carbs. Be sure to read the nutrition facts labels on food packages and measure before you eat them.
- You can also practice seasoning foods with herbs and spices that are lower in calories and richer in flavor.
- For example, some healthy and filling snacks: medium-sized fruit like a banana or apple; 30 g of your favorite nuts; a pack of carrots and celery dipping sauce; dry beef.
- Many supermarket snacks are packaged in 100-calorie servings. [2] X Trusted Source Mayo Clinic Go to Source
Cut calories in drinks
- Contrary to popular belief, fluid retention and edema are caused by not drinking enough water, not by drinking too much.
Practice eating habits to lose weight
- When viewing your food diary, you need to pay attention to what times of day you eat the most, which foods contain the most calories, and the amount of nutrients in the foods you eat the most. This is important information for you to rethink your weight loss plan.
- Some very useful apps that you can use are MyFitnessPlan, My Food Diary, and MyPlate. All of these apps (and more!) are available for free on the Apple App Store and Google Play.
- Several studies have shown that intermittent fasting boosts metabolism and increases fat loss during exercise, a very useful element of any weight loss plan.
- An easy way to start intermittent fasting is to choose 1 or 2 days a week to do it, then gradually increase it to 1-2 more days until you can do it full-time.
- If this doesn’t fit your schedule, you can also try eating several smaller meals throughout the day instead of 3 large meals. The goal here is to eat enough to feel full without overeating, which often happens if you start to feel hungry.
- Junk foods and drinks (like ice cream, cookies, chips or alcohol) also come in healthier versions! These foods are usually sold right next to or near the usual ones in the store. If you don’t have one, you can order it online and they’ll deliver it to your door.
Do aerobic exercises (aerobic)
- You need to choose exercises that are relatively intense so that you are out of breath, sweating, and increasing your heart rate.
Calculate your target heart rate zone: The target heart rate zone is between 60% and 90% of maximum heart rate (MHR). First, calculate your MHR by subtracting your age from 220 by subtracting your age, and then multiplying that number by 0.6 and 0.9 to find the high and low end of your target heart rate zone.
- Every week you need to do cardio in the HIIT method 1-2 times a week. The combination of HIIT and regular cardio exercises (like a 30-minute jog) will be very effective for weight loss.
Try the following basic HIIT routine:
· 1 minute sprint, followed by 2 minute slow. Repeat this 4 more times.
· Perform mountain climber 45 times, push-ups 20 times, plank 1 minute, crunch 20 times. Rest 1 minute, then do 4 more reps.
Do jumping jacks 50 times, burpees 15 times, lunges 15 times each leg. Rest 1 minute, then repeat 4 more times.
- Take the stairs instead of the elevator whenever possible.
- When shopping or running errands, you should park your car a little further away and walk a short distance there.
- If you need to discuss business with one person, you can try asking the other person to walk and talk.
- Bring lunch to work and walk to a nearby spot to eat.
- Do quick exercises like crunches, jumping jacks, or lunges during commercial time while watching television.
- For example, if you normally spend 20 minutes a day jogging, try adding 5 or 10 minutes at a time, or run faster for the same time.
Build lean muscles
- Strength or resistance exercise itself doesn’t burn many calories, but it does help increase lean muscle mass and boost metabolism, which is the body’s ability to burn calories. [13] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Exercises that use body weight include pushups, planks, squats, lunges, mountain climbers, burpees, and more.
- Try to do 15 bodyweight exercises or hold one pose for 1 minute, then repeat 2 more times in each workout.
- For example, you can focus on your chest, triceps, and back muscles on Mondays and Wednesdays; Exercise the triceps, legs, and shoulders on Tuesdays and Thursdays.
Advice
- Always consult your doctor before starting any diet or exercise.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,765 times.
The crash diets and exercise for weight loss that you may find rife on the internet are full of abstinence and torture methods, but the truth is that you don’t have to live like that to achieve it. desired results. In this article, we’ll show you how to lose weight with just a healthy diet, well portioned meals along with calorie-burning and muscle-toning exercises. By keeping lifestyle changes you can make as a habit, you won’t have to worry about gaining weight back after you’ve lost it!
Thank you for reading this post How to Lose 10 kg Quickly at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: