How to lose weight for a 45-year-old woman
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When talking about weight loss, many people will think of young girls. In fact, weight loss is not limited by age. Many middle-aged women around 45 years old are very enthusiastic about losing weight. For middle-aged women, they do not need to choose some more intense exercises when losing weight. As long as they pay attention to adjusting their diet and insist on long-term appropriate exercise in their lives, they will also get a relatively ideal weight loss effect. Life 1. Strictly adhere to the dietary rules and develop the eating habits of "eating well in the morning, eating full at noon, and eating less at night", among which "eating less at night" is the key to losing weight! There are three points that must be noted here: First, you must eat breakfast. People who don’t eat breakfast tend to gain weight. 2. Insist on brisk walking for more than half an hour after dinner. Many people are obese mainly in the buttocks and abdomen. These people have one thing in common: they either engage in clerical work for a long time or do not like to be active. If you sit at a desk, in front of a computer or in front of a TV for a long time, the excess calories cannot be consumed and are converted into fat that is deposited in the abdomen and buttocks. Exercise 1. Do strength training twice a week. Doing 15 minutes of weightlifting twice a week can restore your metabolic rate to its previous level. Muscle burns nine times as many calories as the same amount of fat. Regular strength training can increase your metabolic rate from 6.8% to 7.8%. This means that if you do strength training to gain muscle and your weight is still 180 pounds, you can burn about 100 extra calories a day even if you do nothing. Buy a pair of nice little dumbbells and start tomorrow! 2. The difference between the revised sit-ups and the previous sit-ups is that: the feet should be raised higher than the body level; the hands should be placed in front of the body; each time the body relaxes and lies flat, only the lower back should touch the ground, and the upper back should not touch the ground. Make sure you exhale when contracting and inhale when relaxing, and that the angles between your knees, thighs and body are 90 degrees. These are the tips to help you avoid belly fat. Diet 1. Lycium barbarum edema reduction and weight loss recipe Breakfast: 1 bowl of barley porridge, 1 portion of cucumber, 30 grams of wolfberry soaked in water to drink. Lunch: 1 plate of day lily, 1/2 bowl of rice. Dinner: 1 serving of vegetable soup, 1 small bowl of rice, and 30 grams of wolfberry soaked in water. 2. Protein Protein is an essential component of the human body and the material basis of all life activities. It is indispensable. However, when taking in protein, you should pay attention to taking half animal and half plant protein, and make sure to control the amount within 1.2 to 1.5 grams per kilogram of body weight. Animal protein: low-fat dairy products, eggs, lean meat, deep-sea fish, etc. Plant protein: beans, grains, nuts, etc. |
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