The following is what I have always insisted on:
1. Hunger is not the only way to lose weight. Knowing how to eat and what to eat is much more effective and less painful than just being hungry. It is entirely possible to lose weight easily.
1 first of all, we should adjust our mentality and not rush for success, because obesity is not eaten in a day, and so is thinness. Set a goal for yourself and carry it out in a planned way, but you must stick to it!
Make a daily diet for yourself, which can and cannot be eaten. These hearts must have a concept. Don't leave everything behind when eating, because it will never decrease.
Eating less and eating more is very effective. Keep eating, and you can lose 3-4 kg a week.
It is best to do exercise for more than half an hour. In addition, you can lose weight by doing more housework.
Don't eat for 3 hours before going to bed. I believe JM knows this.
Do 30 sit-ups before going to bed at night. Twist the waist left and right 10 times. Stretch your arms. Jump rope for 5 minutes. Some people say that skipping rope is of little use, but I think it is quite effective. You can exercise your whole body.
When you want to take a taxi, you must hold back. Go if you can. If you are tired, you are exercising to lose weight.
There is a platform for losing weight. /kloc-I was hungry for a week when I was 0/00 kg, and I was discouraged at that time. Later, I learned that this should be a platform period, and it will be fine after it. The week after menstruation is the peak of weight loss. Control your food intake this week, plus proper exercise, I believe that each JM can lose 2-3 Jin, and the fat lost during this period is the least likely to rebound.
9 Be sure to drink plenty of water during weight loss. It is best not to drink too much before going to bed at night, and your face will be swollen the next day. Remember to drink 8 glasses of water every day! How to master the quantity without counting the drinks one by one? Just don't let your body and mouth feel thirsty at any time! Once you feel thirsty, it's actually too late, which is already a sign of water shortage or dehydration somewhere in your body. Even if I don't have to lose weight, I don't need to elaborate on the benefits of drinking water for beauty and skin care (7000 words are omitted here).
I am a "vat", and I may drink more than 8 cups of water every day (but not within 3 hours before going to bed! )。 No matter what season, whether I am on a diet or not, my face has never turned yellow and dried up because of losing weight. I will always be watery. What you should remember from beginning to end is that you should never lose your original healthy appearance because you are thin again! Otherwise, in my opinion, it is a foolish act of "losing watermelon and picking up sesame seeds", which is not worth the candle.
Some people say that I just don't want to drink white water. Can I have something tasty? You know, only white water is the most beneficial drink for you to lose weight, and other drinks are junk drinks! Please abandon the so-called iced black tea, iced black tea, fresh orange and so on. They are all made of powder, which is a rapid finished product of modern industry. These things will only make you unconsciously inject too much sugar and preservatives, and there are almost no effective ingredients of tea and fresh orange! If you want to drink tea, please drink real tea; If you want to eat oranges, please eat real fruit!
What about carbonated drinks? ..... of course? Do you want to lose weight or not?
At the same time, we must abandon the popular powdered brewed tea drinks, such as Tang Guozhen and Lipton series products (which have been exposed for a long time). If you must drink something delicious, make a pot of Tieguanyin or Pu 'er tea, or drink yogurt.
10, and green tea should be drunk as water every day (if you drink three cups of green tea every day, your waist circumference can be reduced by 5% in January). If foreign companies like to drink coffee, you should drink green tea, add some angelica and astragalus, replenish blood and qi, and be sure to drink more water. My eyes must be uncomfortable, right? Add medlar and white chrysanthemum, remember it is white, not yellow. Don't worry about the reaction of this tea. I haven't had a stomachache after drinking for so long. (Note: Green tea can resist radiation and lose weight, but if the stomach is not good, you can try Pu 'er tea. Pu 'er tea has obvious effect on inhibiting the increase of abdominal fat. Pu 'er tea is fermented by Aspergillus Niger, which is black as its name suggests. In the fermentation process, a kind of alcohol component will be produced, which plays a role in preventing fat accumulation. If you want to lose weight with Pu 'er tea, you'd better drink fresh strong tea. In addition, drink 1.5 liters every day, and drink one cup before and after meals for a long time. )
Second, share with you a summary of a netizen who lost ten pounds a month:
Eat nutritious food in the morning, rich food at noon, and eat less or only fruits and vegetables at night. Exercise 5 or 6 times a week for at least 40 minutes each time, such as jogging, aerobics, skipping, brisk walking, yoga, etc. You can lose about 10 A Jin month.
We must pay attention to making scientific weight loss plans, including: drug conditioning plan, diet plan, exercise plan and time plan.
Drug regulation plan
1, drug conditioning program: There are many kinds of diet pills on the market now, and many people complain that the effect is not obvious or ineffective after taking them. In fact, this is caused by the lack of the right medicine. According to the definition of the World Organization, obesity is a chronic disease. Therefore, for everyone who wants to lose weight, before preparing to lose weight, they should first understand the main reasons for their obesity, as well as the most suitable weight loss methods and drugs, and make the whole weight loss plan under the guidance of specialists. Note: Actually, I don't think it's necessary to buy diet pills. After all, if you don't want to rebound, then losing weight is a long-term career. First of all, the weight loss plan you make for yourself should not be too outrageous, it should be in line with your own situation, and it can make you stick to it for a long time, be healthy and have sufficient nutrition. Remember, you must ensure that you have enough nutrition. Might as well eat more fish, eggs, milk, chicken and other nutritious foods that will not increase too much fat. If you are malnourished, your body will easily get sick, which runs counter to your goal of losing weight-just to have a healthy body. Also, don't let yourself go hungry, which will make your weight loss plan difficult. You can eat something high in fiber and low in calories when you are hungry. I will stick to it in the future. I usually prepare a lot of small tomatoes. I eat when I'm hungry, but I won't get fat. I also take vitamin C. I'm greedy. )
Exercise program
2. Exercise plan: The best time for exercise is before 9 am and after sunset. You should choose moderate forms of exercise, such as jogging, swimming and doing aerobic exercise. And keep exercising 1 hour every day.
Diet plan
3, diet plan: dieting can reduce the energy intake in the body. Diet should be light. You can enjoy yourself and eat fresh fruits and vegetables (don't worry about getting fat, because fruits and vegetables can reduce fat and increase complex carbohydrates) to reduce your demand for other foods. Besides, fortunately for dieters, hot weather can suppress appetite. If we don't feel hungry, we often don't want to eat. But maybe as soon as the sun goes down and the temperature drops, we want to grab the cookie box and refrigerator. Therefore, if you want to lose weight, you can eat five meals a day, with fewer meals each time and even time, so as to lose weight.
The following is my own weight loss plan:
1, get up at 6 am and jump rope. How much you jump depends on your physique. I start at 400 and jump 100 times every five days. After the jump, you should pat your legs to relax, especially your calves, and then leg press will pull the muscles. Otherwise, the calf will get bigger.
2. Drink a glass of water after the jump, preferably honey water, not too strong. About 300~500 ml will do.
Have breakfast around 3.7. This is a scientific eating time. I prepared my own breakfast like this: two pieces of whole wheat bread and a cup of sugar-free soybean milk. If you are not full, you can eat 1 to 2 eggs (you can also add a fruit, such as bananas, apples, tomatoes, etc. Which one can't be cold, such as watermelon. )。 Soymilk is the key drink to lose weight. It can't be saved (if you really don't like soy milk, drink a cup of skim or low-fat milk, but soy milk is better. ), bread must also be whole wheat (oatmeal or corn can be used instead of bread), and you can't eat other bread! There is also your physique. Non-cold constitution, you can use apples instead of eggs. If you have a cold constitution, you can't eat cold fruits and vegetables in the morning. Vitamin supplements are recommended. I took 2 1 kingvita.
4. 1 1: 30 Lunch is the same as breakfast. Be sure to eat as much as possible, but there is a rule that protein and starch can't be eaten at the same time.
If you decide to eat meat today. Well, don't eat rice, steamed bread, cakes and noodles, just give up all the staple foods. Of course, you can't eat fried chicken legs and sausages with high fat and calories. Just eat some fish and shrimp until you are full.
Or you can eat the staple food, noodles or rice today, only light stir-fry or various vegetable soups, instead of meat, you can also eat the eggs on the table. Protein can also be given priority to one day and staple food can be given priority to one day, alternately, so that the body can be supplied and the nutrients will not be single.
Do some gymnastics two hours after lunch, and you can find gymnastics movements online.
6, you can have dinner at 5: 30, it is recommended to boil with water, and then slowly reduce the amount. I only eat an apple at night. It was a little difficult at first, but then I got better. Try to avoid eating staple food for dinner. If you must eat it, please give priority to porridge, or you can eat boiled corn or steamed sweet potatoes.
Attachment: low-fat diet
The following is what I found (the more I eat, the thinner I get. Fat burning food honor list)
1, drinks
Water is ordinary water. If you drink 500 ml of water every day, your body's metabolic rate can be increased by 30%.
People who drink milk, yogurt or cheese three or four times a day can lose more than 70% body fat. Women can get the best fat burning effect by eating dairy products and foods with high calcium content every day.
Green tea not only has anti-cancer and anti-oxidation effects, but also can improve metabolism. Drinking it three times a day can consume 60 kilocalories.
Step 2: vegetables
Spinach can promote blood circulation, make the legs far away from the heart absorb enough nutrition, balance metabolism, and play the role of detoxification and stovepipe.
Celery celery contains a lot of calcium and potassium, which can reduce the water accumulation in the lower body.
Tomatoes often eat fresh tomatoes for diuresis to eliminate leg fatigue and reduce edema. It is better to eat tomatoes raw.
Cabbage contains a lot of calcium and vitamin C, which can improve the metabolic rate.
Step 3: fruit
Although bananas are a little high in calories, they are low in fat and rich in potassium, which can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.
An apple has 50 calories, but it needs 75 calories to digest and absorb. This is the best way to lose weight, and it can also be beautiful. It's killing two birds with one stone.
Papaya has a unique proteolytic enzyme, which can remove the fat accumulated in the lower body due to eating meat, and pectin contained in papaya meat is an excellent intestinal lavage agent, which can reduce the waste accumulation in the lower body.
Watermelon is a diuretic expert in raw fruit. Eating more can reduce excess water in the body.
Grapefruit is extremely low in calories and rich in potassium, which helps to reduce the accumulation of fat and water in the lower body.
In addition to vitamin C, kiwifruit is also rich in fiber, which can increase the decomposition rate of fat and avoid excessive accumulation of fat in legs.
4. Eggs and meat products
Vitamin B2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin B 1, which can remove fat from the lower body.
Lean turkey contains high protein and is the meat with the lowest fat content.
Marine fish often eat marine fish, which is very good for reducing fat and weight. You can eat it three or four times a week.
5. cereals
Oleic acid from sesame seeds and flax seeds can remove cholesterol attached to blood vessels and make the metabolic effect better.
Alkaloids contained in red beans can increase the peristalsis of large intestine, promote urination and reduce constipation.
Peanut is rich in vitamin B2 and nicotinic acid, which on the one hand brings high-quality protein, and on the other hand can eliminate lower body fat.
Oats are called "fat-burning fighters", which can provide satiety and body energy, and can also effectively help the body burn fat.
6. Others
Porphyra is rich in vitamins A, B 1 and B2, and most importantly, it is rich in cellulose and minerals, which can help to discharge waste and accumulated water from the body.
Amorphophallus konjac is completely fat-free and delicious. Its rich plant fiber can make the lymph of the lower body unobstructed and prevent orange peel tissue from appearing in the legs.
Adding pepper to Chili food will increase the metabolic rate of the body and make people less likely to feel hungry after meals.
Tip: 6 tips to accelerate fat burning
1. After meals, the body temperature will rise, thus accelerating energy consumption. So eating three meals a day consumes more energy than eating only two meals. When protein is ingested, it consumes the most energy, which is beneficial to lose weight.
2. When the muscles in the body increase, the basal metabolic rate will also increase. Therefore, people with high body fat should carry out muscle strength training and strengthen lean tissue.
Exercise aimed at losing weight must be carried out before meals, preferably once in the morning and evening, at least three times a week, for more than 30 minutes each time.
4. Thermogenic drugs can increase the metabolic rate by 14%, but they must be taken under the guidance of a doctor.
5. A happy mood can reduce the consumption of serotonin in the brain, which can suppress appetite.
6. Frequently tapping the skin surface to stimulate the meridians, especially the bladder meridians on both sides of the back and the spleen and stomach meridians on both sides of the middle and lower abdomen, can regulate metabolic function.
This is 19, the best detox and weight loss food I found online.
0 1. Sweet potato
The fiber contained in sweet potato is soft and easy to digest, which can promote gastrointestinal peristalsis and help defecation. The best way to eat is to bake sweet potatoes. When cooked, eat them together with the skin, and the taste is refreshing and sweet.
02. mung beans
Mung beans have the effects of clearing away heat and toxic materials, eliminating dampness and diuresis, and relieving summer heat and thirst. Drinking more mung bean soup is beneficial to detoxification and swelling, but the cooking time should not be too long to avoid the destruction of organic acids and vitamins and reduce the effect.
03. oats
Oats can relax bowels, promote the increase of fecal volume and moisture, cooperate with fiber to promote gastrointestinal peristalsis, and play a role in relaxing bowels and detoxifying. It is a good choice to make steamed oats into juice as a drink. When making juice, you can also add other ingredients such as apples and raisins, which can promote defecation!
04. Coix seed
Coix seed can promote blood circulation and water metabolism in the body, play the role of diuresis and detumescence, and help improve edema and obesity. Coix seed water is a good detoxification method. Coix seed is a natural skin care product, which is directly boiled with boiling water and added with a little sugar, which is suitable for personal taste.
05. Xiaomi
Millet does not contain gluten, does not stimulate the intestinal wall, belongs to mild fiber, is easy to digest, and is suitable for eating with detoxification meals. Millet porridge is very suitable for detoxification, has the effect of clearing heat and diuresis, is rich in nutrition, and is also conducive to detoxification.
06. Brown rice
Brown rice is whole rice, which is rich in fiber, can absorb water and fat, feel full, help the whole intestine to defecate conveniently, and help to detoxify. Eating a bowl of steamed brown rice or a cup of brown rice soybean milk for breakfast every day is a good way to detoxify.
07. carrots
Carrots are very helpful to improve constipation, and they are also rich in β-carotene, which can neutralize toxins. Fresh carrot has better detoxification effect, because it can clear away heat and toxic materials, moisten the intestines and relieve constipation. Adding honey and lemon juice to fruit juice is not only delicious, but also beneficial to detoxification.
08. adzuki bean
Red beans can increase gastrointestinal peristalsis, reduce constipation and promote urination. You can stew red beans in an electric cooker for a while before going to bed, and drink sugar-free red bean soup in boiling water the next day, which can effectively promote detoxification.
09. Chinese yam
Yam can clean the digestive system, reduce subcutaneous fat deposition, avoid obesity and increase immune function. Raw food has the best detoxification effect. You can cut peeled white yam and pineapple into small pieces and make juice to drink together, which has the functions of strengthening the stomach and regulating the intestines.
great burdock
Burdock can promote blood circulation and metabolism and regulate intestinal function. The dietary fiber contained in it can keep moisture, soften feces, help detoxify and eliminate constipation. Can be made into burdock tea, which can be drunk at any time and taken for a long time.
yogurt
Yogurt is rich in lactic acid bacteria, which can improve constipation and stabilize the stomach. Toxins originally accumulated in the intestine will also be easily discharged due to the role of lactic acid bacteria. Drinking yogurt or eating yogurt salad is a good choice. It is best to eat on an empty stomach before breakfast, and use yogurt to increase satiety and reduce breakfast intake.
12. Lotus root
The diuretic effect of lotus root can promote the rapid discharge of waste in the body to purify the blood. Lotus root is suitable for both cold and hot. Squeeze lotus root into juice, add a little honey to taste and drink directly, or add a little sugar while it is hot.
13. White radish
Radish has a good diuretic effect, and the cellulose it contains can also promote defecation and help to lose weight. If you want to detoxify with radish, it is suitable for raw food. It is suggested that it can be made into juice or pickled in cold salad.
14. Artemisia scoparia
Chrysanthemum morifolium is rich in vitamin A, which can maintain the liver and help excrete toxins from the body. It is a good choice to make refined soup with oranges, tomatoes, carrots, grapefruit, apples, comprehensive nuts and other fruits and vegetables.
15. Sweet potato leaves
Sweet potato leaves are soft, not bitter, easy to feel full, and can promote gastrointestinal peristalsis and prevent constipation. Wash the fresh sweet potato leaves, scald them with boiling water, pick them up, and mix them with minced garlic and a little salt and oil to make them delicious and refreshing!
16. Radish leaves
Radish leaves are rich in vitamins and fiber, which can promote appetite and relieve constipation. Beat the washed and drained fresh radish leaves into juice, and then add a little honey to drink together. Regular drinking can detoxify health.
17. Chuanqi
Panax notoginseng leaves contain hypoglycemic components, which can treat habitual constipation and reduce the burden on the body. Mix Radix Notoginseng, tomato, alfalfa bud, yellow bell pepper, kiwi fruit and other fruits and vegetables, add comprehensive nuts and a little passion fruit juice or apple vinegar to make juice for drinking.
18. Asparagus
Asparagus contains many nutrients. Asparagus and potassium have diuretic effect, which can eliminate excess water in the body and is beneficial to detoxification. The tip of Lu Lu Xun is rich in vitamin A. When cooking, the tip can be slightly exposed to water, so that most nutrients can be retained and reused.
19. vinegar
Vinegar is beneficial to human metabolism, can expel acidic substances from the body to eliminate fatigue, and has diuretic and laxative effects. Drink diluted vinegar once a day after breakfast and dinner. Drinking it in moderation is good for your health.
Here is another secret to lose weight quickly: go to a state-run teahouse to buy two or two oolong teas. Drinking oolong tea for a week can quickly melt fat, promote fat metabolism, lose weight and prevent obesity. (Tea should be strong enough)