A recent photo of Adele after slimming down, returning to the peak of her beauty! Here are the healthier ways to lose weight

Speaking of Adele Adkins, the famous British pop singer, many friends are familiar with it. It can be said that the song "Someone Like You" she released has been widely circulated by everyone. In addition, singles such as "Hello" and "Skyfall" have won many awards. Recently, a news about recent photos of Adele after slimming has attracted the attention of widespread netizens. What is going on?

According to foreign media reports, recently, Adele posted her latest photo on social media. In the photo, she lost weight successfully and lost 90 pounds. However, she was attacked by some netizens, saying that she lost weight because of beauty and "fat fear". In response, Adele's previous personal trainer in London issued an article to support her fitness style and explain the reasons for her weight loss.

The coach said that Adele didn't lose weight because she loved beauty or felt that she was too fat and ungood-looking, but simply wanted to become healthy, not just for herself, but also for her son. It also explains that Adele's way to lose weight is through hard exercise and diet adjustments. The process of losing weight is also very healthy and not extreme.

The healthiest way to lose weight: Work hard and adjust your diet

1. Scientifically arrange three meals a day

Eating is not only to fill your stomach or satisfy your cravings, but also to ensure normal development and health of the body. Under normal physiological conditions, most people are accustomed to three meals a day. The most consuming part of the human body is in the morning of the day. Since the stomach has been emptied after a night of digestion, if you don't eat breakfast, the energy consumed by the entire morning's activities will completely depend on the previous day's dinner, which is far from meeting nutritional needs. In the long run, this can easily cause acute gastritis, gastric dilatation, acute pancreatitis, coronary heart disease, myocardial infarction, etc. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat and accumulated, you will easily gain weight. So don't eat anything within three hours before going to bed, and pay special attention not to alcohol or eat meat.

2. Adjust the diet structure

The main reason for obesity is that the energy intake exceeds the body's needs, and the excess energy is stored in the body in the form of fat, leading to weight gain. Adjusting diet structure is a scientific and effective method to lose weight, including adjusting the total amount of food intake, nutrient composition and improving eating habits. According to each person's actual situation, some simple methods can be used to quickly calculate the total daily food intake and the requirements of various nutrient elements. On this basis, selective selection of foods can not only meet the needs of the body, but also not consume too much.

3. Control staple foods and limit sweets

If the original food intake is large, the staple food can be reduced by 50 grams from three meals a day. Try to eat less or no foods with too much starch and extremely sweet foods such as sweet potatoes, potatoes, lotus root starch, jam, honey, candies, candied fruits, wheat milk essence, fruit juice and sweets. Non-staple foods can use lean meat, fish, eggs, soybean products and vegetables, fruits, etc. with less sugar. Eat some spicy food, such as ginger, pepper, etc. It has a great effect on warming the body and improves metabolic function. Do not drink extremely cold drinks. Otherwise, the chance of success in losing weight will be greatly reduced.

4. Dietary fiber

Fiber can hinder the absorption of food. Fiber absorbs water and swells in the stomach, which can form a larger volume, making people feel full, helping to reduce food intake, and playing a certain role in controlling weight. When people eat food containing more fiber, they can digest and absorb it well within a certain period of time and then excrete the waste. People who eat more fiber in their diet also chew more times, so the eating speed is slowed down. As a result, the small intestine can slowly absorb nutrients and make it difficult for blood sugar levels to rise. Since dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally be reduced and the incidence of colorectal cancer will also decrease.

5. Drink moderate water or soup

Drinking water is an indispensable need in people's daily lives. In summer, you can quench your thirst by eating watermelon, tomatoes, etc. Watermelon juice and winter melon soup can also make diuretic. Excessive water restriction can cause the secretion of sweat glands in fat people to be disturbed, which is detrimental to body temperature regulation, especially urine concentration, metabolic residues are difficult to drain, and can also cause symptoms such as polydipsia, headache, and fatigue. Drinking water in moderation can replenish water and regulate lipid metabolism. In addition, drinking soup is also very good for human health. Studies have found that soup is a good appetite suppressant. Therefore, some obese people use drinking soup to lose weight.

6. Ensure adequate sleep

Ensuring adequate sleep is one of the easiest of these eight scientifically effective methods to lose weight. You basically don't have to do anything, just have to get a good night's sleep. Adequate sleep will give you a feeling of fullness and will also make you lose weight more consciously. On the contrary, lack of sleep disrupts the endocrine balance, reduces alkaloids that help the body lose weight, and increases alkaloids that accelerate hunger in the body. The result is of course that you can't help but eat a lot and have more and more fat.

7. Lose weight during the best weight loss exercise period

Exercise and fitness is like an accelerator for weight loss. It can not only lose weight quickly, improve metabolism and accelerate fat burning, but also shape your body well. However, exercise to lose weight should not be carried out after meals. This is not only harmful to your health, but also greatly reduces the weight loss effect. To this end, experts point out the best exercise time for you to lose weight: morning: 3 hours after breakfast to before lunch; afternoon: 3 hours after lunch to before dinner; evening: 3 hours after dinner to bed.

8. Choose the right weight loss exercise

Exercise is generally divided into two categories: aerobic and anaerobic. Anaerobic exercise has a good effect on strengthening skeletal muscles, but for people who lose weight, aerobic exercise is needed to break down body fat, because aerobic exercise can help improve the body's metabolic efficiency. However, each exercise time is required to be no less than 30 minutes, three to five times a week.