Losing weight is not an overnight thing, the following experts tell you what strategies to lose weight.
Law 1 To lose weight and exercise more
Reality: Exercising when you are tired will make you addicted to sweets. No matter how tired you are when you wake up in the morning or after get off work, you will insist on going to the gym for fitness, because burning more calories is a little bit. Really? When a person feels very tired, it is best to give up exercising. Experts say that it is wiser to let yourself take a nap first than to exercise reluctantly. When people are sleep-deprived, hormone levels will also change, and the body will crave starch more food and sugar. Experts say that people’s willpower is relatively weak when they are tired. A new study from the University of Chicago shows that those who have not slept well the previous day generally eat more than 200 calories of high-calorie food the next day.
Update strategy: Few of us can guarantee 8 hours of sleep and 1 hour of exercise every day. Expert advice is to try to ensure 7 hours of sleep, and then make the exercise time as early as possible, because not exercising within 4 hours before going to bed is conducive to a good night sleep.
Law 2 To lose weight, eat less
The truth: Occasionally let go of your belly weight loss plan and lose the whole game. You may strictly follow the weight loss recipe every day, and only let go of your belly during occasional dinners on weekends. According to a study by the University of Washington’s Department of Medicine, the weight that dieters lose during normal hunger can easily be eaten on weekends. When you’re trying to shed the last few pounds, every calorie counts, and nutrition experts say that eating whatever you want on the weekends for two days is the equivalent of 5 days’ worth of hard work.
Update strategy: In the matter of losing weight, perseverance is the most important. A study in the International Journal of Obesity found that people who ate the same calories over 7 days were more effective at staying in shape than those who dieted during the weekday, meaning you’re eating the same number of calories each day of the week, compared to You usually lose weight strictly, and it is much better to open your stomach and eat indiscriminately on weekends.
Law 3 Whole grains are easy to lose weight
Reality: Except for whole-grain snacks, you replace all the snacks in your house with whole-grain snacks that look healthy (like bran crackers), but many whole-grain foods can be high in fat, broth, and sodium. And it doesn’t label specific calories, experts say.
Update strategy: Research has found that eating whole grains does have a beneficial effect on weight control, but the so-called whole grains here do not include those bran crackers or sweet crackers dressed in whole grains. You should find ways to eat more brown rice, oatmeal, whole-wheat bread, and grains, which are high in fiber, good for appetite suppression, and low glycemic index foods, which experts say can help Make energy enter the blood slowly, provide energy for a long time, and make people not feel hungry.
Law 4: Don’t eat in restaurants
Real situation: Eating at home may also gain weight, and it seems that it is not controversial that eating and drinking outside often is not conducive to weight loss. The researchers found that restaurant chefs generally offered two to four times the prescribed serving size. So buying and cooking by yourself is definitely good for your waistline. That may be true, but if you’re not careful enough, some seemingly inconspicuous bad habits can also make this weight loss strategy ineffective: taste as you cook, put lots of oil, seasonings, and sauces, when you’re clearing the table By the way, I also put the leftover soup leftovers in my stomach.
Update strategy: Measuring cups and measuring spoons should be used throughout the cooking process. Experts advise. That will help you better judge how much seasoning you are adding. Plate size can also help you measure those that don’t weigh well. When you eat, always take small dishes and small bowls, and put the extra food directly into the crisper to freeze, which will avoid the situation of constantly stretching out your chopsticks when there are more dishes.
Law 5: Chew slowly
The truth: eat slowly and sometimes eat more, this is probably the most repeated weight loss law in the world: eat slowly, eat less. However, this only works when you eat alone. If you eat together with many people, the effect may be completely opposite. A meeting record of the American Nutrition Association pointed out that if you eat with family and friends, it is easy to eat 40~70% more. of heat. People tend to overeat in pleasant settings such as restaurants and banquets, and experts say social activities can be distracting and make it hard to notice what’s on your plate.
UPDATE STRATEGY: When dining out with friends, having a proper eating strategy can keep you from worrying about the calories at the table, experts say, for example, whether you’re going to eat a slice of bread or a glass of wine, you’re going to eat the starter instead of the main meal. Not an appetizer. In other words, in line with China’s national conditions, it is definitely safer to stick chopsticks into the vegetarian plate than to eat big fish and big meat.
Law 6 Find a thin companion
The truth: Your best friend may be holding you back. It is obviously more interesting to find a friend to work together to lose weight than to endure the pain of dieting alone. This is why many girls who want to lose weight are keen to lobby their best best friends. Reasons to join your own weight loss program. The bad news is that her not-so-positive attitude could negatively affect your weight loss plan. The partners observe each other’s eating and exercise habits and make adjustments to achieve synchronicity. You may also be tempted to compromise if your weight-loss buddy makes excuses not to exercise or to eat some junk food you plan not to eat, experts say. Only those who are close to their weight loss goals and can strictly follow a weight loss plan can form a weight loss alliance. If you have to convince your friend to join you on a weight loss or exercise program, experts say, she’s not making up her mind.
Update strategy: Sit down with your weight loss ally to discuss your diet and training goals. Experts suggest that if the two of you have a big gap between your weight loss plans, you might as well complete the weight loss plan by yourself, or find another like-minded weight loss partner.
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