Are you very active and want to improve your ability to express your responsibilities? Nutritionists used two big views to read 36 kilograms of squid meat in half a year

Modern people are busy with work or lack of exercise due to cancer. Everyone knows that exercise can help improve the new Chen Daifu. What should I do if I don’t want to exercise but want to reduce weight and improve my ability to provide for me?

Nutritionist and fitness trainer blogger "Qingfeng Teaching and Thin" shared that he encouraged everyone to exercise, but people always fear and resist when they mention sports. In addition to daily work, intercourse, and taking children, they can't take extra time to exercise. If you really don’t want to move, but want to improve your weight and quickly lose weight, you must do two major projects in total 11 methods.

Qingfeng taught himself to lose weight as an example. At the beginning, he was at 106 kilograms and was not good at knees and could not perform vigorous exercises. But these 11 methods were used to make a lot of fat in one month, and he lost 36 kilograms in six and a half months.

Step 1: Change all habits that are harmful to the charity

1. Do not overeat the charity period. Long-term charity will cause endocrine misregulation and muscle loss to cause a decrease in the charity, so if you don’t want the charity to collapse, you must not eat to lose weight.

2. Don't stay up late

Sleep on time. Sleep for seven to eight hours a day can ensure that leptin, growth hormone, corticosterol and other hormones related to the hormones related to the regulating are in a good state. Only in this way can the regulating improve the regulating.

3. Distant sweets

Sugar-containing drinks and some overprocessed foods are not only high in heat, but also contain a lot of unhealthy trans fats and various additives, which is a major cause of chronic inflammation in the body. So if we want to improve chronic inflammation and improve licensing, these foods must be far away.

4. Drink less alcohol

Drinking is one of the culprits in the cause of abdominal obesity, and it will also slow down the ability to redeem. Therefore, if you want to reduce weight efficiently, you must drink less alcohol.

5. Learning will reduce the pressure

Too much pressure will lead to an increase in the level of the pressure hormone cortical alcohol, which will also affect the credit, so you must learn the condition and ensure the mood is happy. The lower the pressure, the healthier the credit will be.

Step 2: Eat more foods that are helpful for improving the remedy

The overall principle of diet is to eat more foods with high nutritional density, which causes obesity and decreased remedy to be overheated, while the other key aspect is poor nutrition. Therefore, it is important to reduce fat and control the heat, but nutrition is more important for us to improve the benefits. Only when the nutrition is eaten and the body is normal will the benefits improve, and the efficiency of weight loss will be higher. And this can also avoid backlash after successful weight loss.

The specific implementation methods are as follows:

1. Eat more high-quality protein

During the weight loss period, eat more protein ingredients, which is beneficial to maintaining precious muscles. Muscles are the majority of people who maintain basic support, which can help improve the efficiency of weight loss. In addition, eating more protein-rich foods such as fish, lean meat, eggs, and milk during the weight loss period will also increase the abdominal feeling and happiness index. This also has benefits for reducing physical and mental stress. It is recommended that the daily protein intake is about 1.2 grams per kilogram, and you must eat it every day. Each pound must be guaranteed at least one punch.

2. Supplement high-quality fats. Replenish high-quality fats. Replenishing suitable high-quality fats can promote the absorption of many fat-soluble vitamins, and can also improve the harvest. Replenish high-quality ingredients, such as kiya seeds, walnuts, batan pecans and other fruits, olive oil, linseed oil, deep-sea fish, avocado. Although the fat and heat content are not low, you should pay attention to the amount of food.

3. Eat more anti-inflammatory foods

Many long-term obese friends have chronic inflammation caused by past diet and life habits, which is also an important reason for the disorder of credit. Therefore, eating more anti-inflammatory ingredients can help improve the recovery of grafting ability, such as deep-sea fish, fruits, olive oil, blueberries, strawberries and other cruciferous fruits, cauliflower, and cauliflower. Swallow malt, ginger, corn, etc. in the rough grill are all good antigen ingredients.

4. Eat more green leaves vegetables

to improve kidney health. Vegetables are generally lower in heat and contain rich minerals such as dietary fiber, vitamins, potassium, calcines, etc. It is a good food with low heat and high nutritional density, especially dietary fiber, which can help kidney bacteria to be healthier. A healthy heart is the basis for guaranteeing recognition.

5. Choose high-quality slow-carbon foods for staple foods

such as brown rice, swallow malt, black rice, corn, soybean and other bone coarse foods. Their heat is not much different from that of refined rice noodles. However, because their dietary fiber and various nutrients are richer, they can provide the body with richer nutrients, with similar heat, but higher nutrition density. Moreover, these complex carbohydrates raise sugar more slowly and have a stronger belly feeling. This blood sugar and intraocular will not cause excessive fluctuations, which is more beneficial for improving hormone levels and improving the efficiency of fat elimination.

6. Increase daily activities

If you don’t have time and physical exercise, just use the fragments of your life first and do more daily activities. As long as you move, you will win. For example, you can usually sit less and stand more, walk more often, climb climbing stairs, and ride a single car are very good ways, and it can also improve physical quality and thank you.