What Is Healthy Weight Loss

The golden formula for anyone trying to lose weight healthily is the combination of a balanced diet and exercise regime. For most people, instant gratification is a desire – people want to lose as much weight, as quickly as possible. They want to see their efforts pay off. However, what most do not know is that gradual weight loss is a more effective method that can be sustained over the longer run.

A healthy weight loss is more than adhering to a “diet” or “program”. It entails setting realistic goals, as well as a series of consistent habits in daily diet and physical activities. When a healthy weight has been reached, it is time to make this change into your lifestyle, which will help you hold the weight off for the long term.

For starters, here are some tips that can set you on the right track. For optimal weight loss, ensure that you get at least 150 minutes of moderate-intensity aerobic exercise per week. Examples of moderate-intensity activities include brisk walking, badminton, cycling and swimming.

Besides engaging in aerobic activity, muscle-strengthening activities that work your muscle groups play an integral role in your weight loss journey too. Examples of muscle-strengthening exercises include free weights, resistance training and bodyweight exercises (such as push-ups and squats). You can get started with 8 to 10 varying exercises, with 8 to 12 repetitions for each set of exercise. If you are a stranger to working out, make sure to include rest days in between. This increases muscle mass, which burns calories.

On top of staying active, ensure that you inculcate a healthy diet into your lifestyle. Go for lower calorie options, smaller portions, and healthier drinks. Don’t forget to include healthy fats (such as coconut and avocado), as well as wholegrains into your diet.

什么是安全瘦身

对于任何想要健康减肥的人来说，黄金配方都是均衡饮食和锻炼方式的结合。但是大多数人渴望尽快减肥。他们希望看到自己的努力得到回报。然而，大家不知道的是逐渐减肥是一种更有效的方法，可以长期维持。

健康的减肥不仅仅是坚持“饮食”或“程序”。它要求设定现实的目标以及日常饮食和体育锻炼中的一系列一致习惯。当达到健康体重后，就该改变生活方式了，这将帮助您长期减轻体重。

对于初学者，这里有一些技巧可以使您走上正确的道路。为了获得最佳的减肥效果，请确保您每周至少进行150分钟的中等强度有氧运动。中等强度的活动包括快走，羽毛球，骑自行车和游泳。

除了进行有氧运动外，锻炼肌肉群的肌肉强化运动在减肥过程中也起着不可或缺的作用。肌肉锻炼包括举重，阻力训练和体重锻炼（如俯卧撑和下蹲）。您可以开始进行8到10种不同的练习，每组练习重复8到12次重复。如果您对锻炼不熟悉，请确保在中间休息一下，这会增加肌肉质量，从而消耗卡路里。

除了保持活跃之外，还要确保将健康的饮食习惯融入自己的生活方式。选择低卡路里，小份，健康的饮料。别忘了在饮食中加入健康脂肪（例如椰子和鳄梨）以及全麦。