1, how to lose weight?
1, learn to reward yourself
That's right: as long as you stick to fitness 1 year, you will go.
Wrong: What does this have to do with fitness?
It is found that compared with people who never reward themselves, people who often reward themselves are twice as likely to meet the "American Sports Medical College Sports Standards" 1-2 times.
A doctor who is studying this project said that in our research, a woman (female food) decided that she would go hiking in Ireland as long as she could keep fit for one year, and finally she succeeded. Another bodybuilder bought himself a new pair of shoes after two months of fitness, and a new sports (sports food) suit after half a year. The reward mechanism can be as simple as going to see friends after doing 100 sit-ups. Anything important in life can be combined with fitness.
Aim high, but not out of reach.
Right: Specific goal-walk for 20 minutes every day.
False: abstract goals-I will exercise harder.
Whether it's improving endurance, participating in triathlon or doing 25 push-ups, setting a goal can undoubtedly help you stick to it better.
If your goal is short-term, concrete and realistic, such as "I will walk for 20 minutes every day" instead of "I will exercise harder", it will be easier to stick to it. If it is easy for you to achieve your goal, you should set it higher and approve it every 4-6 weeks to ensure that you are not off track.
3. Write down your progress
Right: Record your fitness process.
Wrong: What did I do yesterday? Forgot!
Studies have found that people who stick to a diet or keep a fitness log are more likely to lose weight. In addition, in one study, people who kept detailed records were twice as thin as those who didn't. Pay attention to write down the exercise form, exercise time, intensity, distance, calories burned and exercise place, as well as your mental state, physical fitness level, sleep (sleep food) and diet last night.
Pedometer, heart rate monitor and stopwatch can help you record in detail, bring you a sense of accomplishment immediately, and help you know how far and how fast you ran or walked, how many calories you burned and how much progress you made. Use these tools to challenge yourself and set new goals.
4. "Miniature" Fitness Exercise
Right: Move anytime, anywhere.
Wrong: I'm very busy today, so I really don't have time to exercise.
If your time is really too little, you can only spare 10- 15 minutes for exercise every day to keep your body and mind in good condition.
Although doing 1 micro-exercise every day helps to strengthen the fitness habit, it can also help to lose excess weight if you have time to do it three times a day. It is found that people who exercise every day can accumulate more fitness time than those who stick to the regular 30-45 minute fitness plan. If you can't guarantee to walk 1 hour, you might as well come out to exercise as soon as you have time, even if it's only 15 minutes.
partner
Step 5 find a suitable partner
Right: Friends with fitness plans.
Wrong: exercise alone.
Going to the gym with friends helps to carry out the fitness plan better.
But that doesn't mean any friend can do it. Your friend should have a high sense of fitness. People who have a fitness plan and beginners will get better fitness results than beginners who exercise alone, and they can support and encourage each other and benefit from the sense of group responsibility.
2. Eight misunderstandings of losing weight
1, give effective recipes to others.
Everyone's physique is different, and the degree of food absorption is different, so recipes that are useful to others may not be good for you, so it is normal to always eat according to other people's recipes, which is ineffective and even fatter.
2. Dieting and skipping meals
In fact, dieting doesn't have much effect on fat, and what you lose is basically water. Moreover, long-term dieting will cause physical dysfunction, affect digestive function and be harmful to health.
3. Try to hold back your favorite food.
When you force yourself to be completely isolated from your favorite foods, it will make them more attractive to you. When you ban your desires for a long time, and one day you encounter setbacks or are in a bad mood, you will overeat, and that will fall short.
4. always pay attention to your weight.
Many friends always pay attention to their own weight when they lose weight. They weigh themselves every day, and some even watch them several times a day, which brings them great mental pressure and does not help them lose weight.
Step 5 eat after exercise
Many people want to compensate themselves after exercise, and feel that they have been exercising for so long and consumed a lot of calories, so it doesn't matter if they eat a little. But sometimes the calories of a biscuit can catch up with the calories you consume during exercise.
6. Reduce calorie intake quickly.
Many people go on a diet to lose weight and quickly reduce their calorie intake, so that the body's metabolic rate will become very slow and the calories consumed will be very small. There is a good chance that you can't burn as many calories as you used to in a day.
7. Eat a lot of protein.
High-protein food can really lose weight, but if it is consumed in large quantities, it will be used as an energy source in the middle period of the body, leading to the rapid loss of muscle protein, which is not good for weight loss and will also affect the body.
8. Eat only low-calorie foods.
Many people just eat low-calorie food to lose weight, thinking that they will not consume too many calories. In fact, not all low-calorie foods are low in calories, and it is not good to eat them in large quantities.