Method 1: Clear the target.
1, the goal is firm. Losing weight, if the desire is not strong and the goal is not clear, it is difficult to succeed. It is very important to set a good slimming goal, which will help you stick to it and prevent you from giving up halfway. Don't weigh yourself every day because the water content in the human body is constantly changing, and the weight is also changing at any time. So, you know, you can't consume 15000 calories a day anyway, but the water in your body is reduced. This number may double for women, because their weight will fluctuate more obviously with the change of hormones. Therefore, it is normal to lose 2-3 pounds in one day. Therefore, what you should set yourself is a scientific exercise and diet plan, not just a weight figure.
Losing one kilogram of fat is equivalent to consuming 3500 calories, and losing five kilograms of fat in five days means consuming 17500 calories, which is simply impossible. However, although it is impossible to consume so many calories in a day, it is possible to lose 5 Jin, because most of what we want to lose is water, some muscles and fat, plus the natural fluctuation of people's daily weight.
2. Focus on all the training needed to lose weight. Focus on the number of times you need to exercise every week, and don't always think about losing a few pounds. Strictly implement the set fitness plan, the weight will naturally come down, and the goal of losing weight will be realized. Make a suitable recipe for yourself. If you often have the opportunity to do some intense and high-intensity exercise, it doesn't hurt to eat more high-calorie food. But if you don't have any exercise habits, you should consciously eat some low-calorie food.
3. Keep the motivation to lose weight. In order to lose weight, you need to constantly encourage yourself. You can write down your goal of losing weight and post it on a computer screen, mobile phone, mirror and other places where it is easy to see, and write down the consequences of losing weight. You need to be hard on yourself! Writing down what you eat every day in a diet diary can make you more aware that you have eaten so much unconsciously. Or let your friends see that sometimes other people's comments may give birth to your stronger motivation to lose weight!
Method 2: Take action
1, exercise regularly. Make a weekly exercise plan. Suggest at least three times a week, each time for more than half an hour.
2. The combination of aerobic exercise and resistance exercise can achieve ideal weight loss effect. During these five days, we should insist on aerobic exercise every day, carry out weight training 2-3 times, and rest time should be used for the recovery of damaged muscle tissue.
3. Strengthen aerobic exercise! Although aerobic exercise should be carried out at the same time as muscle training, the former is definitely better in consuming fat. Of course, this is not to ask you to practice marathon, there are many sports that belong to aerobic exercise. Running and cycling are the most familiar aerobic sports, but in fact, tennis, swimming, basketball, aerobics, boxing and many other projects can achieve the same effect. So, if you are tired of running in circles, you might as well play basketball, swimming or boxing.
4. Strength training can't be ignored. In order to lose weight in a short time, aerobic exercise can burn fat quickly, which is of course the best choice. But if you want to be very slim, you need to do some strength training. You don't need to find a big fitness instructor, just do some weight-bearing running at home. You know, strength training is not the patent of some muscular men!
Method 3: Eat reasonably.
1, drink water, drink water, drink water again! In the case of slight dehydration, water will remain in the body, which is what you can lose in these five days. Therefore, drinking more water can make you lose weight quickly.
2. Drink two glasses of water before each meal. It will make you feel full quickly, thus reducing your food intake. Besides, this will not only reduce your calorie intake, but also help your internal circulation and make your complexion better!
3. Exit the replica! The diet is mainly fruits and vegetables, and some miscellaneous grains, lean meat and low-fat dairy products can be supplemented. Eating these low-calorie things can not only quickly produce satiety, but also ensure that the body absorbs enough vitamins and nutrients. Reproduced products (packaged) usually contain preservatives, artificial sweeteners, pigments, and of course a lot of fat and sugar. After these harmful substances enter the body, they cannot be metabolized and can only be stored with fat. So, try not to eat in the restaurant outside. You don't know what you are eating.
4.400 calories of oil or fried chicken have no taste at all. The brain receives signals from the stomach, and it still wants to eat. If you eat green leafy vegetables with the same calories, you may be full, and your brain receives a signal from your stomach that you can put down your chopsticks.
5. Healthy cooking. You can control the calories of food and keep the flavor of food. Moreover, there is no need to ask for trouble like a professional gourmet. First, change frying into charcoal roasting. You know, an extra spoonful of oil (14g) is equivalent to an extra intake of 100 calories.
Eat more egg whites and less egg yolks, or simply eat low-fat or even skim milk, cheese and yogurt.
Change the main meat into selective meat. Cut off the fat ones before the barbecue. ;
Eat less salt. Eating too much salt will not only cause edema, but also make water stay in the body and it is difficult to discharge.
6. Eat less and eat more. Don't overeat every time, you can eat more times a day. Eating 5-7 times a day will not only make you feel hungry, but also make you stop wolfing down. Every time you have a hunger reaction, eat a snack. Snacks are easy to prepare. Measure half a cup (100g) of fruit, dried fruit or yogurt in advance. If sometimes time is too late, you can prepare more copies in your spare time, which is convenient to carry at any time.
Breakfast must be eaten, and of course three meals a day are essential. Only by eating breakfast can you have the energy to support you to complete this demanding weight loss plan. Moreover, if you eat less than one meal, your body will take it as a hint that you can "stop working" and rely on fat. Obviously, this is resolutely avoided.
Method 4: Skills
Keep enough sleep. When you sleep, your body is burning calories, but at the same time it is also saving energy for you, so that you can go all out to stick to your weight loss plan.
Don't underestimate the sports in trivial time, such as riding a bike to work, going upstairs and downstairs, or working at home. These cumulative effects are no less than a long-distance running.
Sauna is also a way to help the body excrete water quickly, but just go once every few days 15- 20 minutes each time. Remember to drink a cup of boiled water after the sauna.
If you live with your family or classmates, ask them if they can throw away the junk food in the cupboard, or at least let them hide it to reduce the temptation to themselves.
Once you feel uncomfortable or a little overweight, start exercising immediately, whether at home or in the gym.
Method 5: Warning
When making a diet or exercise plan for yourself, don't go too far, or consult a doctor before making a decision.
Don't lose weight on impulse You may be able to lose weight right away, but if your body can't adapt, your weight will soon rebound. Moreover, it will damage your skin, hair and nails.