Here, we can achieve our goal of losing weight from three aspects: making plans, psychological self-prompting, and reasonable recipes.
First, make a plan.
You must first know how much heavier you are than the standard weight. According to the calculation method recommended by the World Health Organization, the standard weight of men is (height cm-80) × 70%, and that of women is (height cm-70) × 60%.
After you get your standard weight according to the above method, you will know how much heavier you are. Of course, you need a weighing scale here, and then make an Excel spreadsheet, which will be your weight loss plan.
In the first stage, you need to set yourself a small goal, such as losing 2 pounds a month. Don't set too many unrealistic goals. Nothing can be done overnight.
Losing weight 1 kg is not difficult, but if you lose fat, you can't underestimate it! Every 1 kg of fat needs to consume 7000 calories. If you subtract 2kg a month, it is 14000 calories, then 1 month you will consume 400 calories every day, which is equivalent to doing 1.5 hours of aerobic exercise every day.
Here you can do some abdominal exercises to lose weight:
1, feet shoulder width apart. Move your head clockwise and counterclockwise, 4 times each. Repeat 2-3 times.
2. Separate your feet, raise your arms horizontally in front of you, and hold them with your hands crossed. Turn your body left and right four times. Repeat 2-3 times.
3. Stand or sit with your hands akimbo. Bow your head four times first, and then bend over (body precursor) four times. Repeat 2-3 times.
4. Put your hands on your shoulders and stand with your elbows forward. Lift your right leg and try to touch your left elbow with your right knee. Restore. Lift your left leg and touch your right elbow. Repeat 4-6 times.
5, sitting posture, feet as far as possible to the sides apart. Stretch your hands forward, bend forward, and touch them as far as possible. Repeat 4-6 times.
6. Lie on your back, cross your hands on your chest, do sit-ups, and leave your feet off the ground. Lie down again, bend your knees and close your legs, and put your knees on your chest as much as possible. Repeat 4-6 times.
Waist and abdomen weight loss exercise type 2:
1, open your feet and put your hands on your head. Do it clockwise 20-25 times around the waist, and the greater the amplitude, the better.
2, sitting posture, support behind your hands. Bend your legs slowly with your heels and try to keep your knees close to your chest. Repeat 8- 15 times.
3. Lie on your back and press your hands on your abdomen. Overcome the pressure of your hands, straighten your abdomen and take a deep breath. After 3-5 seconds. Press your hands down on your abdomen again and exhale slowly to recover. Rest for 5 seconds before doing it, and repeat 8- 15 times.
4, prone, hands under the face, slowly lift the waist, the higher the chest from the ground, the better, the longer the better. Take a break and do it again. Repeat it twice.
Of course, you can also run and play basketball 1 hour or so to burn calories.
Second, give yourself some psychological tips.
Many people give up halfway because there is no psychological barrier before. You need to give yourself some psychological hints.
1, the psychological method of losing weight: leave dinner for breakfast;
An effective way to "fool yourself". The advantage of this method is that you won't feel too helpless when you can't eat this sumptuous dinner with your eyes open. You can tell yourself, "I will still eat this, but I will save it for the next morning!" " Interestingly, the next morning, you will find that you are not hungry. If you take it out of the refrigerator and heat it in the microwave, things will become less delicious. With limited appetite in the morning, I can't finish this sumptuous dinner at breakfast. If you can't finish it, throw it away at once. Don't feel sorry, you will succeed one day. Waiting for the same action of "moving breakfast the next day" that night.
2, psychological methods to lose weight 2 drink plenty of water:
In fact, according to the research of Web skincare MD skincare, the diet meal that can really fool yourself is "water"! Water has no taste and will not arouse appetite, but it will also maintain a "satiety" for a long time. Experts point out that people's bodies often mistakenly regard "thirst" as a part of "hunger", so it is suggested that, especially before three meals, you must drink a lot of boiled water first, and you will find that "hunger" is less than half! It's amazing! In addition, most office workers don't drink enough water. In fact, if they drink plenty of water, it will not only accelerate the metabolic cycle, but also "cheat" office workers to run more toilets and exercise more.
3, psychological methods to lose weight 3 When dieting, do the same thing:
When you are on a diet, it is very painful, so remember that you must not do ordinary things at this time. For example, office workers can only eat fruit at noon, and the smell of broth noodles next door keeps coming. What should I do? What should we do? At this time, we can start surfing the Internet, learn some Japanese words and memorize some English words. In the future, whenever you want to eat less, remember to learn a few Japanese words and recite a few English words. In this way, you can skillfully turn the emptiness of not eating into a real sense of accomplishment. Although the sense of accomplishment can't be "eaten", that kind of happiness is enough to barely overcome the emptiness of not eating!
4, weight loss psychological method 4 believe that you have lost weight successfully:
Benson pointed out that the Chinese version of The Secret mentioned on page 72 that there are several things that must be understood before losing weight. The book says that, first of all, "the idea of losing weight" must be ruled out from the mind. The book says, because, it is the reason for the failure of dieting! The book points out that when you are overweight, it is because of your "thinking". Because you don't have "thin thoughts" but "fat thoughts", you will be fatter. The book points out three steps: asking, believing and even accepting, relying on imagination to imagine that you feel so good that you are actually "light" and believe that you have succeeded, so that you can do what thin people do and eventually become a handsome thin man.
5, the psychological method of losing weight 5 still eat your favorite food every day, but only eat a small piece:
Overweight people should also come to such a venue because they like snacks and high-calorie foods, right? Therefore, usually to lose weight, people's first thought is "don't eat these foods", but it also makes their mood drop. At first they were miserable, but they couldn't lose weight. Therefore, WebMD article pragmatically introduces a trick of "deceiving yourself", that is, "let yourself eat your favorite food" and eat it every day. However, I only eat a little at every meal. A more advanced way to deceive oneself and others is not to buy the whole package at a time, only one small package at a time, and go to the store every time you want to eat.
6, the psychological method of weight loss 6 "very few meals" weight loss prescription:
Another way to deceive yourself is to change "three meals" into "six meals", but only eat "very little" for each meal; It has even become "nine meals", and each meal is "super super little". According to academic research, people who eat 4-5 meals a day can control their appetite better, which may be related to their thinking that they can eat again without waiting too long. However, although the number of meals is small, the last meal must be a "dinner". After 7 pm, the principle of "no food" will be strictly observed, which will be effective.
7, weight loss psychological method 7 will lose weight and sweetheart together:
Ben Linlin Jiufu also pointed out that he felt that he could "bet" with someone he liked. Because I like each other, I am willing to change my "weight" for each other! I think this method is very interesting, which is equivalent to telling someone you like about losing weight. Even if you don't really "gamble", you don't want to disappoint the other party. When you lose weight painfully, you always think about "for her, for her" and the effect will come out. Even if there is no "her", putting up a huge poster of beautiful women in the room, thinking about "for her, for her" while losing weight, and falling asleep hungry, sounds very effective!
8. Eight rational analyses of psychological methods of losing weight:
Ben Linlin Jiufu also thinks that "motivation" is very important. Why lose weight first? It can't be a feeling, but a clear "purpose", which is best in line with the principle of "S.M.A.R.T": S (concrete): concrete; M (measurable): measurable; A (agreed): identifiable; R (reality): reality; T (in time): The time is fixed. For example, if you lose 10 kg, you can wear nice clothes (specifically), because you lose 10 kg, your size can be reduced by one size (measurable), because you lose 10 kg, you are healthier and more beautiful (acceptable), because you lose/kloc-0. Make a list of goals, attend classes according to the table, and finally have firm confidence.
9. Psychological methods of losing weight Nine rational punishment methods:
Kevin Sun's idea is more direct. He said: "If you want to lose weight successfully, don't give rewards, punish!" " Which is more effective, carrot or stick? He quoted the article Businessweek-If you want to lose weight, reward is better than punishment. Some scholars have studied more than 2000 participants and divided them into three groups. The first group "no reward group" has no reward, the second group "reward group" has a fixed bonus every quarter if it loses weight, and the third group "punishment group" has to pay a monthly fee as punishment, and can only get a refund after losing weight successfully. A year later,
10, psychological method of losing weight 10. Guard against the recoil of "rewarding yourself";
Benson Chen mentioned an interesting practice. He mentioned in Time magazine earlier this month why people who exercise can't lose weight. It turns out that because of people's psychology, there is always a mentality of "rewarding yourself" after exercise or after a hard day. At this time, they will eat and drink, but they will get fat, especially after exercise. As Benson described, you are fat! All the exercises you just did were in vain! It is better to stay at home and sit on the sofa and watch Kangxi come. The muscles used to laugh wildly may be useful. "There can only be a remote control, no food."
1 1, psychological method of losing weight eleven sorry! Please lower the standard first.
Gainshin Hsiao has an interesting idea, part of which is taken from "Affiliated Hospital of China Medical University". He said that in some cases, blindly following one's peers and newspaper advertisements to lose weight should be adjusted from one's own schedule, rather than copying other people's models. Is there "my unrealistic perfectionism"? In other words, "I hope to restore my ideal weight, not my standard weight." Such perfectionism doesn't allow me to eat one more second, do one less second of exercise and live in hot water every day. He quoted: "In fact, on the contrary, these people are more likely to fail, because psychological pressure will cause unnecessary hysteria and frustration."
12, psychological method of losing weight 12 method of knowing physiological facts;
Of course, in addition to the above eleven tricks, there is also a hidden 12 trick, which is the way to understand physiological facts. Obesity is a physical condition, not a psychological condition. Although psychology can lead to physiology, physiology is still the main cause of physiology. Sometimes, you need to know how physiology works, so that you can more effectively curb your own practices.
Third, the correct recipe.
You need a correct diet to reduce your calorie source without malnutrition.
Here are some suggestions:
Breakfast: a bowl of soybean milk, two pieces of whole wheat bread and an egg.
Chinese food: Sufu water spinach, preserved eggs mixed with tofu, mung bean sprouts boiled in vinegar, half a bowl of rice, fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, and small bowl of red bean porridge.
Health tip: Pay attention to choose low-fat chicken, beef, fish and seafood. The cooking style is light, and the cooking sauce is better. Of course, if you only eat one or two, you don't have to pay special attention to it, lest your colleagues and friends think you are too unsociable.
If you choose pork, ribs, etc. It's best to stew for a long time, or eat cooked meat with dipping sauce, because you can boil off some fat.
Don't put too much oil in cooking and mixing vegetables. A small amount of oil will help the absorption of vitamins, so it is not necessary to cook them all in white. Proper amount of oil is acceptable to eat, and there is basically no excess oil in vegetable soup.
If there are potatoes, sweet potatoes or corn kernels in the dish, don't eat the staple food, because starch is already available. Recommended drinks: boiled water, tea, wolfberry tea, hawthorn tea, chrysanthemum tea (without sugar), homemade lemonade (without sugar or sugar substitute, xylitol). You can drink coffee, but don't add coffee partner and sugar. You can add a little brown sugar directly until it is slightly sweet. Or instead of sugar and xylitol.
Recommended snacks: hawthorn candied haws, jelly, dried tangerine peel, laver, sliced mushrooms and small cups of yogurt.
Recommended fruits: kumquat 1 piece, apple half, kiwi 1 piece, strawberry 1 bowl, papaya half, orange 1 piece, grapefruit several petals. Other fruits can also be eaten in moderation, such as pears, peaches and watermelons. Just be careful, it is best to eat before meals or between meals. Don't eat fruit for an hour after meals.
Recommended soups: jujube medlar soup, tremella lotus seed soup, Sydney yam soup, sugar-free lotus root starch, thick rice soup, etc. You can choose when you are hungry.
A fruit
Eat at least 1 fresh fruit rich in vitamins every day, and stick to it for many years and you will get obvious skin care effect.
Two dishes of vegetables
Eat two plates of various vegetables every day, and don't eat one vegetable often. A dish of vegetables must be fresh in season and dark green in one day. You'd better eat some green onions and tomatoes first. Chilled celery, radish, tender lettuce leaves, etc. In order to avoid damaging vitamins A and B 1 by heating and cooking. The actual intake of vegetables per person per day should be kept at about 400 grams.
Three tablespoons of pure oil
The daily edible oil is limited to 3 tablespoons, and it is best to eat vegetable oil, which is unsaturated fat, which is of great benefit to smooth skin, shape slim figure and maintain cardiovascular health.
Four bowls of coarse rice
Four bowls of miscellaneous grains a day can strengthen the body, beauty beauty. We should overcome the hobby of refined staple food and resist the temptation of delicious snacks.
Five kinds of protein food.
Eat 50 grams of meat from any animal every day, preferably lean meat and 50 grams of fish of any kind (excluding the net weight of bones); 200 grams of tofu or bean products; An egg; Milk or powdered milk granules 1 cup. This method of feeding non-high-fat animal protein with low-fat plant protein or feeding a small amount of animal protein with plant protein is not only economical, but also relatively reduces animal fat and cholesterol, which is recognized as "bodybuilding cooking mode".
Six little condiments
The main condiments such as sweet, sour, bitter, spicy and salty are indispensable as daily cooking condiments. They have different functions, such as making dishes more delicious, stimulating appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure and blood acid-base balance, maintaining the rapid response ability of nerves and muscles to external stimuli, and regulating physiology and beauty and fitness.
Seven cups of boiled water, tea and soup.
Drink no less than 7 glasses of water every day to replenish body fluids, promote metabolism and improve health. Drink less sugary or colored drinks.
What other foods can you lose weight?
1, wax gourd.
It has diuretic effect, can expel water and lose weight. Eating wax gourd regularly can change the starch and sugar in food and prevent it from turning into fat. In addition, wax gourd is rich in vitamins and low in calories.
2. Cucumber
Contains diacid, which can inhibit the conversion of sugar food into fat. Cucumber is also rich in cellulose, which can strengthen gastrointestinal peristalsis, make the stool smooth and the calorie content is low.
3.loofah
The soap and mucus contained in loofah are beneficial to smooth stool and have low calorie content. In addition, Luffa is also rich in vitamins B 1, B2, A, C and minerals such as calcium, phosphorus and iron.
4, white radish
Contains mustard oil and amylase, which is helpful to the digestion and metabolism of fatty foods and prevents subcutaneous fat accumulation. White radish also has the function of ventilation and promoting defecation.
5. Porphyra
High fiber content, low fat content, easy to feel full, and have the effect of clearing heat and diuresis.
6, leeks
Rich in fiber, it can make the stool unobstructed, expel too much protein and fat in the intestine, and prevent fat accumulation in the body.
7. Macroalgae
It is rich in fiber and inorganic elements (especially potassium) and has the function of relaxing bowels and diuresis.
8.mung bean sprouts
High water content, less calories, not easy to form fat. At the same time, it has diuretic effect.
9. Chili
It has the function of consuming body fat, rich in vitamins and low in calories.
10, Apple
Contains pectin, a soluble fiber that helps lower cholesterol. Apples are also rich in crude fiber, which can absorb a lot of water and slow down the absorption of sugar. At the same time, it can stimulate intestinal peristalsis and promote defecation.
1 1, lemon
Citric acid can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation.
12, tea
It is generally believed that tea has the functions of eliminating greasy, reducing fat and reducing blood fat.
13, vinegar
Vinegar is rich in amino acids, which can promote the decomposition of body fat and the metabolism of sugar.
14, rabbit meat
The fat content is extremely low, and most of them are unsaturated fatty acids. Long-term consumption will not cause fat accumulation in the body.