According to the basic knowledge of weight loss mentioned above, the basic methods are generated.

1) Eat-will you eat?

It is no exaggeration to say that eating is actually losing weight. Only by eating can you maintain your muscles and increase your metabolism.

Eat every meal carefully every day. The so-called seriousness is to balance the intake of three substances on time and according to nutrition.

A. eat according to nutrition, especially

A) Carbohydrates should account for 40%-60%, depending on your goal of losing weight. If you want to reduce a lot, take it close to the lower limit. But not less than 40%. Vegetables and staple foods must be eaten. There should be as many vegetables as three DVDs and as many staple foods as a Rubik's cube. Protein should have as many as a poker box. Why is a balanced diet important for losing weight? Because without carbohydrates, metabolism will be reduced and consumption will be less. Without energy, there will be no energy to exercise and consumption will be less. What is even more frightening is that if you are hungry without energy, you will naturally enter a state of protection, that is, every time you take a bite, it will be stored in case of hunger. I believe everyone knows where it is stored. It is the milky white liquid that everyone is afraid of.

B) Why do you want to eat protein? Because protein supplements muscle nutrition, the muscle will decrease if it is not supplemented, and the metabolism will naturally decline. People dare not eat meat for a long time, and it is extremely wrong to think that eating meat will make them fat. Because fat is fat, protein is not easy to become fat. Others think they should eat bean products instead of meat. In fact, in terms of weight loss, bean products and meat have the same function, both of which are protein. And nutritionally, bean products are not as complete as meat.

C) why do you want to eat powder? Fat can make us feel full and taste better, so we can eat less.

D) There is another thing that is indispensable although it is not nutritious-water! ! Many times, we are not hungry, but thirsty. How much is appropriate to drink? Some people say eight cups, others say 12 cups. I said drink when I'm thirsty. The way is to have water at hand. If you are thirsty, you can reach out and hold it so that you won't forget it. This is my experience of making my son drink more water through my own practice. Coffee, milk, tea and juice are all water. In fact, all the fruits and vegetables we eat contain water.

B. Eat 5-6 times a day, not too much at a time.

A) It's important to eat 5-6 times! ! Why? For example, our metabolism is like a stove, and our food is like firewood. If we eat a lot at a time, it's like putting all the firewood in the stove, so that all the firewood will be burned up at once. You need to add more firewood. Otherwise, the stove will go out. In other words, our body metabolizes all the food at once, and you need more food to provide you with energy. Otherwise, our metabolism will be very low, which is the last thing we want to see lose weight. In this way, you will eat more food when everything is counted. And if we eat 5-6 times a day, only a little at a time, just like you put firewood into the stove bit by bit and keep the stove burning, your metabolism is always at a high level and your weight is falling.

B) quantity is the most important thing. Breakfast, lunch and dinner are very important. You must take in the three substances I mentioned in a balanced way. The total amount can be controlled between 350 and 450 calories (if you are fat, you can eat more. Look how great it is! ! The fatter you are, the more you can eat, which does not affect weight loss at all. If you want to eat something without nutrition, for example, you suddenly want to eat dessert, you can't do without it. Then eat. If you don't eat, you will eat more in the future. You must cut back on other things. The total heat must be controlled. But you'd better not. Because of the high monosaccharide content of dessert, it is consumed immediately after eating and cannot provide continuous energy. You can eat at snack time. The rest is 2-3 snacks. If you have a high demand for nutrition and have no special preference for snacks, you'd better take in the three nutrients I mentioned in a balanced way. If you love snacks too much and you keep giving up, then you can eat some snacks that you like. Like chocolate, chocolate, ice cream and so on. But the calories must be controlled at 100 calories and so on. If you eat five times a day, you can arrange to eat snacks twice in the morning and afternoon. If you eat it six times, you can add a snack in the evening, which can be eaten with meals or after meals. But this snack can't exceed 50 calories! ! ! (Not 100 calories). Sometimes I think it's time to eat, but I'm not hungry, so I consciously miss a meal. Please don't do this. Because your body has actually reached the time to replenish energy, but for other reasons or other things, this information has been suppressed. When you are hungry, you will eat more. Don't eat anything between meals. Cookies are absolutely not allowed. If you really think you need something in your mouth, eat something with low calories and reduce it in the next meal.

Of course, I don't want you to calculate calories from 15 to 10, but you should at least know some basic knowledge. Oil has the highest calories, followed by meat and starch, and fruits have higher calories than vegetables. It's best to know the heat of some raw materials, and don't be too serious about the heat of finished products with some heat scales. For example, it says that a jiaozi has 30 calories. Are all sizes of jiaozi the same? Is jiaozi the same as jiaozi? So you know the basic heat of raw materials, at least some finished products.

C) time is also important. Do not exceed 4 hours between meals (including snacks). Don't eat for 3 hours before going to bed at night. This rule does not apply if you arrange a snack 3 hours after dinner.

D) drink a glass of water before meals. First, it is easier to feel full. More importantly, sometimes you are not hungry, but thirsty.

C.can you eat?

Newborn children can eat it, but I can't? When I say can you eat, I mean whether you eat fast or not. Did you know there were ups and downs in your mouth just after eating? If you eat too fast, it is not good for losing weight. You took a few bites, and your stomach didn't react at once. The signal reflected in your brain is that you still want to eat. As a result, when you feel something in your stomach, it is full. If you work too slowly and eat too fast, I can't say anything, but if possible, you'd better enjoy every bite of your food. It's time for you to talk to yourself, your body and your food. If you are the second kind I said, and your mouth tastes only bittersweet after eating, you will be a little pitiful. You ate whole wheat bread, didn't you find the fragrance and toughness of your grains, and didn't you find that the bread you baked was crisp and tender with some fiber and softness? Didn't you taste its ups and downs? However, I estimate that many girls who lose weight eat too fast, not because they won't enjoy life, but because they are willing to endure a lot of pain for beauty. They love beauty and life, not because they won't enjoy life, but because they are too hungry! ! !

2) Consume energy-can you exercise?

Many people know that exercise is good for consuming energy. Exercise can not only burn calories, strength training can also increase muscles and metabolism, thus reducing weight and improving body shape. So if you want to lose weight, you'd better combine aerobic exercise with strength training.

Many girls think that strength exercises will grow big muscles. I can definitely tell you that if you don't have a lot of exercise and a heavy weight, you can't grow big muscles. You will only burn the fat in your body and replace it with muscle. The volume of fat is several times that of muscle. If your muscles are strong, your figure will be smaller, your meat will not fall off, and your lines will be more prominent.

Especially lesbians over 35 need strength training, even if she doesn't have to lose weight. Because lesbians are over 35, their muscles will decrease by% every year.

For weight loss, exercise is also different. If you want to lose weight faster and more, exercise harder and longer, and exercise more times a week. But don't exceed 45 minutes at a time. The intensity of exercise depends on your heart rate. If you find it hard to speak during exercise, almost the intensity is enough. Choose your favorite sports. If you don't like it, there is no fun. Combination of aerobic exercise and strength training. The effect of exercise depends on how much effort you put in.

Everyone knows that being full is bad for your health and exercise. But if your stomach is completely flat, it is not conducive to exercise. Because your body has no energy, if you exercise again, you will consume not only fat, but also a lot of muscle.

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After reading this article, I think the slogan of losing weight in the future should be changed to "I want to lose weight, I want to be healthy", instead of blindly losing weight, I need long-term fitness. Only by fundamentally changing my mind can I have a "happy time to lose weight". Girls who love beauty should not forget that it will accompany us all our lives.

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