How to lose two pounds per week 如何每个星期减掉两磅

How to lose two pounds per week 如何每个星期减掉两磅 扫二维码继续学习

Learn some useful tips on how to lose weight in a healthy and safe way
(0人)

免费

该课程属于 VIP班级
请加入后再学习
课程介绍

Shed extra weight safely and effectively with these tips.
You will need: exercise, water, a high-fiber, low-calorie diet, smaller portions, and breakfast.
Always consult a physician before attempting to do any exercise or diet plan.
Step one: Reduce your calorie intake.
One pound of fat contains approximately 3,500 calories.
To lose two pounds per week, you will have to burn...
...or decrease your daily calorie intake by 1,000 calories.
Step two: Exercise for 30 minutes a day to burn calories and build muscle.
The more muscle you have, the more calories you burn.
Step three: Drink plenty of cold water.
It helps increase your metabolism. Six to eight glasses a day is recommended.
Avoid drinking high-calorie, sugary beverages such as sodas,...
...juice, sports drinks, and alcoholic beverages, which contribute to weight gain.
Step four: Eat a low-calorie, low-fat diet.
Choose foods high in fiber such as fruits, vegetables, and grains to help you feel full longer.
Step five: Watch your food portions, especially with foods high in calories and fat.
When dining out, ask your server to portion half your meal...
...in a to go container so you're not tempted to overeat.
Step six: Eat breakfast.
It gives you energy, jumpstarts your metabolism,...
...and helps keep you from overeating later in the day.
Did you know?
Being overweight puts you at a higher risk of developing heart disease,...
...diabetes, and certain types of cancer.

用这些小技巧安全有效地减去多余的体重。
你将需要:运动,水,高纤维、低热量饮食,更小份的食物和早餐。
尝试去做任何运动或饮食计划之前,都要咨询医生。
第一步:减少你的卡路里摄入。
一磅脂肪中含有大约3500卡路里。
为了每个星期减掉两磅体重,你将不得不燃烧…
…或减少每日摄入的1000卡路里。
第二步:每天运动30分钟,燃烧卡路里和锻炼肌肉。
肌肉越多,也就意味着燃烧了更多的卡路里。
第三步:喝大量的凉开水。
它有助于提高你的新陈代谢。每天建议喝六到八杯水。
避免饮用高热量、含糖饮料,如汽水…
...果汁,运动饮料和酒精饮料,这些都会使体重增加。
第四步:吃低热量、低脂肪食物。
选择高纤维食物,如水果,蔬菜和谷物,以帮助你获得更长时间的饱足感。
第五步:注意你的食物份量,特别是高热量、高脂肪食物。
在外就餐时,让服务员分一半的食物…
…到打包餐盒里,这样你就不会吃得过量。
第六步:吃早餐。
它为你提供能量,促进新陈代谢…
…还可以避免你在接下来的时间里吃得过多。
你知道吗?
超重使你患上心脏病…
...糖尿病和某些癌症的风险更高。

课程目标
  • Learn some useful tips on how to lose weight in a healthy and safe way.
适合人群
  • M4

授课老师

学员动态

abc1234567 开始学习课时 讲解视频
abc1234567 开始学习课时 How to lose two...
david_shy 开始学习课时 How to lose two...