(1) Eating regularly
Many people mentioned that the first instinct to lose weight is to eat less. Every time I told my mother that I was going to lose weight, my mother would say: You should eat less! The so-called eat less is to ask you to eat less fried and junk food during the weight loss period, not to eat less vegetables and meat. To lose weight, you need to eat regularly. You must not go without a meal, and only eat Chinese food for breakfast and dinner. This is a big mistake.
I often tell everyone that the most taboo for people who lose weight is not to eat breakfast. Breakfast is the source of energy for the day. You can eat three or five small meals a day. If you have a good appetite, you can eat three meals, but not all three meals. Big fish and big meat, if you have a small appetite, you can choose to eat five small meals a day, each meal is a little bit, and you can also satisfy your own taste buds. If you go on a diet because of weight loss, it is easy to eat too much food because you are too hungry, then you will break your work and hurt your body, which is very good for your health. (2) Drink more water, only drink water, not drink
Many people use water to lose weight, which is a good method. When I lose weight, I often drink water to lose weight. Drinking water can improve metabolism, accelerate the discharge of waste in the body, and it is not easy to accumulate toxic toxins that are harmful to the human body. It can also make gastrointestinal motility normal, and it is not easy to be constipated. Drinking 2000cc to 3000cc a day is the most appropriate amount , like I usually prepare a kettle, and there must be a scale on the kettle, so that I know how much I drink today. If it is inconvenient to carry out, then go to the convenience store to buy water to drink, each bottle of water will have a detailed cc number, so that you are not afraid of drinking the wrong thing. People who are prone to edema in the lower body should remember to drink less water at night.
Drinking beverages will make you lose weight, and you can’t use sports drinks to replace water. If you don’t drink water and only like beverages, how can you lose weight? You can choose to drink vegetable juice, black coffee, unsweetened green tea or black tea to lose weight. Never touch carbonated drinks, fruit juice drinks, refreshing drinks, and fancy coffee. If you can avoid latte, cappuccino, etc. as much as possible, drinking water is the most beneficial to the body.
(3) Learn to be picky eaters
It’s not a bad habit to be picky when losing weight, don’t get me wrong. Here are a few picky eaters to help you organize:
“Specially pick” light foods, such as boiled, roasted, grilled, cold salad or steamed skinless lean meats, fish, and seafood. Try not to fry, fry or thicken the cooking method to prevent excessive calorie intake.
“Less pick” a piece of meat, eating a bowl of vegetables will not feel full, and it can also increase the intake of dietary fiber and other nutrients.
“Must Pick” multigrain rice replaces refined white rice. Multigrain rice contains more cellulose, making it easier to feel full, and its nutrients are more abundant and balanced than refined white rice.
“Choose more” vegetables and fruits instead of snacks on weekdays. When you are craving for work or watching TV in the afternoon, you might as well dip low-fat yogurt on salad bars of gherkins, parsley, and carrots, or replace the ones you might eat with fruits. Potato chips or popcorn will not only reduce the calories by more than half, but also the rich vitamins and minerals in vegetables and fruits can maintain normal physiological functions.
“Select” foods that help water metabolism. Some people are not really fat, but water retention. At this time, they should eat more foods that eliminate water, such as barley, watermelon, mung beans, celery, black beans, winter melon, gherkin, grapes , These kinds of foods have the effect of diuresis and edema, but some of them have a cold appetite, so they should be taken according to individual physical conditions.
(4) Stop eating after 8 pm.
Usually it refers to 8 o’clock in the evening. Some people have more perseverance and don’t eat after 6 o’clock. For me, 8 o’clock is very accommodating. The metabolic rate is reduced at night, when the body consumes the least calories, so over 8 o’clock and eating late night are the causes of obesity. How to quit the bad habit of eating supper? Find something to do when you have something to do, keep yourself busy, such as watching TV, exercising, playing on the computer, etc. Be sure to eat dinner, you can’t not eat it, otherwise it’s easy to fall asleep, so give up eating late-night snacks while watching TV.
(5) One-third of the meals must be left for each meal
It is absolutely impossible to eat all the food. You have to chew a dozen times before you swallow it. This can increase the feeling of fullness. If you eat a lot of food in one day, you can gradually reduce the amount of food you eat. Too much may cause physical discomfort, don’t feel pity, waste, reluctant to eat it, and don’t think about ordering less dishes, you can eat all of it, unless you can know exactly what to let you eat. The non-fat portion is
(6) Do not eat snacks
The nutritional value of junk food is not high, but the calories are frighteningly high. After eating it, you will not feel full. You will eat too much before you know it, and you will gain weight. Eating snacks while watching TV can add up to a scary amount of calories. If you are thirsty and want to eat, then use seaweed, chewing gum, and cold jelly to relieve your cravings
(7) Walk more
It’s true that you can lose weight by walking. At least 3 times a week for more than 20 minutes each time. You must walk a considerable distance at a fast pace in order to consume fat. It takes about 30 steps to consume 1 kcal. If you want to consume 300 kcal, you need to walk at least 10,000 steps per day. It doesn’t matter if you don’t exercise, then use walking to lose weight. Walk to get off work, don’t take the elevator and climb the stairs, slow in life Slow accumulation pace can also be relaxed
(8) Measure body weight in the morning and evening
Measure your weight every day and record it so that you can be vigilant about yourself anytime, anywhere. Rome is not created in one day, so obesity is not going to explode today. If you become fat at night, you can be careful that you must not eat late-night snacks, and eat a little less tomorrow. The meter is placed where you can see it at any time, just like doing your homework to measure every day
(9) Maintain correct standing and sitting posture
Incorrect posture will greatly reduce the effect of weight loss, raise your head, lift your chest, shrink your abdomen to keep your upper body straight, and clamp your butt to shrink your lower body. When you are in class or at work, remind yourself to shrink your belly at any time, so that your stomach will not grow bigger. Come bigger, keep a good posture and you can have a good figure
(10) Take a bath to improve metabolism
I watched TV shows before and shared how to lose weight by taking a bath, which is very suitable for lazy people to lose weight. Taking a hot bath, the average calorie consumption for 30 minutes is equivalent to jogging 1000 meters. If the water temperature is set between 42-43°C, the body will use more thermal energy to consume more calories. Simple body stretching and massage movements, such as lifting the legs, or massaging the arms, buttocks, waist and legs, etc., can make the effect more obvious. Like myself, I am not so lazy, and I will go to yoga and yoga before. Aerobic classes, and then do small exercises before going to bed, such as leg lifts or sit-ups, etc., combined with exercise to lose weight, the effect will be faster and better.
