From weddings, photos or interviews only 30 days , how can lose excess body fat in this one months? To this end, professional fitness athlete Angel • Flanders , Lisa • Lowe , Cynthia Keith Bray and Lina • • Johannes and nutrition consultant Tod • • Vinny and Mike Davis provided to you ten kinds can help you lose weight fast tips . However, they have stressed that rapid weight loss tips stopgap measure , not a long time using .

 

1 . Reduce intake of all foods with high fat content .

 

Maryland registered sports dietitian Tod • Vinny suggest that you stay away from red meat , egg yolks, butter and margarine , nuts, and all the high fat content of foods.

 

"Put your fat intake to 25 grams a day or less , " Vinnie said, "Although such a low fat intake is not wise , but just this month, it will not cause any adverse effects. "

 

2 . Reduce faster digestion and absorption of food intake of simple carbohydrates .

 

Simple carbohydrate foods, such as fruit juice , sweets and carbonated drinks category , excessive intake of calories will make you unconsciously . Therefore, when you lose weight fast , you must stay away from them , but also to limit the intake of dairy products. Vinny recommend that you choose complex carbohydrates mainly foods such as whole grains , brown rice , oatmeal , etc., because these foods can not only provide more long-term satiety , but also make your fitness more abundant .

 

3 . Away from all processed foods .

 

Away such as white bread, biscuits , cakes and other processed foods , choose those more nutrient -rich complex carbohydrates foods such as brown rice, potatoes, sweet potatoes , beans, and oatmeal has not been finished . Because the rate of digestion and absorption of these foods slowly , while the content of dietary fiber -rich, can make you last longer satiety .

 

4 . Limit the intake of starchy foods .

 

"For me to help a lot of one thing, that I recently put all intake of starchy carbohydrate foods are reduced ." Fitness star Angel said. So how much daily intake of starchy foods appropriate? Angel said this to vary , but in any case, you still need a daily intake of small amounts of starchy foods to provide energy to the body .

 

"The key is to reduce calorie intake from starchy foods to not only be able to maintain fat burning without unduly affecting the level of physical condition ." Tod • Vinny explained. Because it is difficult to grasp , so every time you need to make small adjustments to diet , do not suddenly be a dramatic adjustment , but also eat some green vegetables. Reduce the intake of starchy foods can increase the body's excretion of water , thus avoiding a similar edema and obesity .

 

5 . Increase the amount of exercise .

 

Exercise for weight loss is very important. "In order to lose weight quickly , you should increase the amount of aerobic exercise at least five days a week , two times a day, each lasting 30 ? 45 minutes and also strength training ." Registered dietitian Davis suggested.

 

If you do not have time for aerobic training twice a day how to do ? Miss Fitness Cynthia • Bray said Keith , you can aerobic training only once a day , but each time for at least 30 minutes or more, and the training intensity increased to 80 % of maximum heart rate. If you have little physical exercise or suffering from certain diseases , increase physical activity before , it is best to consult a specialist.

 

Angel is recommended that you use cross-training mode , so you can receive better training effect . "Compared with the continuous movement on a treadmill for one hour, the first run on a treadmill for 20 minutes, then movement on the elliptical machine for 20 minutes, then to exercise 20 minutes on the rowing machine . Likewise are one hour , but the latter is better training effect and aerobic training can increase the fun , so you do not feel monotonous and boring . "

 

" Jogging to lose weight the fastest speed possible ." Lina said, "but , riding a stationary bike , hiking, climbing stairs , swimming, etc. , are also a good aerobic training methods ." As for strength training , the experts recommended , strength training does not require a very long time , the key is training intensity higher than that , at least to achieve the strength, so that not only can improve the heat consumption during training , but also to increase the heat consumption after training .

 

6 wisely intake of high protein foods.

 

"Compared with the intake of carbohydrates or fats, the intake of high protein foods, can better improve the body's metabolic rate ." Tod • Vinnie said. Good high protein foods include skinless chicken and turkey , egg , tuna and other fish, shrimp, scallops, lobster and crab . You should have at each meal intake of some high-protein foods, so not only can improve the body's metabolic rate , but also help you control your appetite .

 

7 . Ensure adequate water intake .

 

Water not only make you increase satiety , but also to promote fat burning. If your protein intake is high, a large amount of training , it should be a corresponding increase your water intake. You should at least daily intake of 3500 ml of water , especially in the pre-training , training, after training to ensure that drinking enough water .

 

8 . Circulation decrease calorie intake.

 

Fitness model Lisa said: "Although the circulation decrease calorie intake method is more complex, but it is the best way to reduce body fat quickly , the effect is very good ." In preparing for the fitness game, Lisa first 3 consecutive days eating 4 meals daily intake of 1500 kcal , and then one day , to restore the original calorie intake to 1900 calories a day. " The key is to control calorie intake within budget . Than to lose a meal , but to reduce the amount allocated to each calorie meal to go ." Lisa added, " the effect of this approach is simply surprisingly , I only eat chicken and turkey , but you can also eat tortillas , cereal and bagels and I practice both enjoy the food , but also rapidly reduce body fat , can be described as double-edged sword . "

 

In the low calorie intake day , you can reduce the calorie intake of 300 ? 500 kcal based on the original . But you can not drop too much , otherwise your basal metabolic rate will drop. If you feel a greater impact by the fitness level , you can also arrange two days in a row only to reduce calorie intake , and then arrange a day to improve caloric intake ( ie, normal ) , the two cycles .

 

9 or less put hold spices.

 

" Another way to reduce weight is the body of excess water discharge , so cook food , I will try to stay away from those with higher sodium content of spices ." Angel said. Cooked food , you should use less mustard , ketchup, barbecue sauce, steak sauce, salad dressing , sugar and spices because they are high in sodium , easily lead to the occurrence of the body of water retention. Use spices , they must know in advance of its ingredients. When eating out , you can ask the chef hold some seasoning.

 

10. Come, easy go in a hurry .

 

While the above tips can help you quickly reduce body fat , but if used frequently , it would have the opposite effect. The human body is like a very magical machine that can continue to survive in a stressful situation , but no one technique can be long-term changes in the body . No matter how small magnitude lower calorie intake , will result in metabolic levels drop, then no matter what you consume nutritional supplements , or how much exercise carried out , they can not prevent a decline in the level of metabolism , because you dry, but their physiological mechanisms.

 

Before considering the use of any rapid weight loss tips , remember one thing: lower body fat levels , and if the number of weekly weight loss of more than one pound , the body will break down muscle to provide energy . Long-term control calorie intake, muscle mass decreases , it will further reduce the metabolic rate of the body. In this way, your body will soon become a desire to store fat in the machine , rather than the desire for fat burning machine .

 

Whether you like it or not, the short-term extreme measures to lose weight in the future will only make you fatter . To maintain a healthy body fat levels year round , only long-term adherence healthy lifestyle, develop a scientific exercise and eating habits .