2 dietary principles
1. Don't miss any meal. Skipping a meal or two won't help you lose weight. In fact, skipping meals will reduce your overall metabolism, stimulate your appetite and easily lead to overeating. And if the meal you don't eat is breakfast, it will make you "make up" for yourself by eating snacks or overeating all day!
2. Eat 5-7 small meals every day. Eat 5-7 small meals a day instead of 3 big meals. As long as the total calorie intake is controlled, this is the best diet to reduce calorie intake. Eating less and eating more meals is a good way to control blood sugar level and reduce hunger, and naturally reduce calorie intake!
3. Know your daily calorie needs. Most people know nothing about their calorie needs. However, if you don't know the calories you need, how can you plan your own way to lose weight?
4. Know how many calories you ate. Shut your mouth and make sure you know the calorie content of the food and drink you eat. This is a good way to improve your diet and weight loss plan.
5, get rid of high-calorie drinks Want to lose weight quickly, the easiest way to lose weight is by eliminating calories in drinks. Getting rid of high-calorie drinks such as fruit juice and soda is one of the best choices to reduce calorie intake.
6. Drinking plenty of water is an important substance to accelerate metabolism and fat burning, and it can also increase satiety, which is the key to healthy and rapid weight loss. It is best to drink 12- 16 glass of water every day to lose weight.
7. When eating fruit to lose weight, fruit is not only low in calories, but also contains a lot of cellulose. But because fruit contains a lot of sugar, if you eat too much after a meal, it will also lead to obesity. On the contrary, if you choose to eat fruit before meals, it is a good way to reduce your food intake.
8. Control the intake of carbohydrates. Carbohydrates are the main source of sugar, and excessive intake can easily lead to obesity. Therefore, controlling carbohydrate intake is also a good way to reduce calories.
9. protein is very important. Are you getting enough protein? Stick to the intake of 1- 1.5g per pound of body weight, and then start your weight loss journey! Protein is an important substance to increase satiety and accelerate fat burning, and it is a good product to lose weight.
10. Suppressing one's craving and controlling one's appetite are the key factors to lose weight successfully. Many times, we just want to eat because of negative emotions. Learning to reduce stress can help you avoid overeating!
1 1, active exercise is varied, and weight loss exercise is optional. Choose your favorite exercise, preferably aerobic exercise, and then stick to it actively. This is the most effective way to lose weight.
12. It is a good way to increase fat burning by taking the stairs instead of taking the elevator. In addition, taking more stairs can also create perfect leg lines!
13. Paying attention to "quality" exercise is the most fat-burning way to lose weight. However, don't just exercise hard. Skilled exercise can make you thin. For example, exercise while listening to music, intermittent exercise and taking a rest during exercise are all the best ways to increase fat burning.
14, keep motivation Want to lose weight, motivation is the most critical ideological force. Put your goals in the most conspicuous position at home, and then let them increase your motivation and make you stick to it harder!
15, adequate sleep can help you stabilize your metabolism and suppress your appetite. This is one of the simplest and most effective ways to lose weight. It is reasonable to ensure 7.5 hours of sleep every day.
16, yoga is a good choice. Yoga is the best way to increase flexibility and relieve stress, and it is also the best choice to lose weight. Yoga can not only accelerate fat burning, but also be very beneficial to shaping a perfect body shape.
17. Chewing slowly is a good choice to reduce food intake. Slow down the speed of eating is to let our brain have more time to receive satiety information and prevent overeating without knowing that we are full.
18, eating more cellulose is a good helper to lose weight. Cellulose is the best choice, which is very low in calories, can also increase satiety and make you eat more without getting fat! In addition, cellulose is also a good product to eliminate constipation, which can help you reduce the fat on your stomach.
19, 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.
Drink a glass of water after the jump, preferably honey water, not too strong. About 300 ~ 500 ml will do.
Have breakfast around 20 or 7 o'clock. This is a scientific eating time. The breakfast prepared is like this: two pieces of whole wheat bread and a cup of sugar-free soybean milk. You can eat 2 eggs if you are not full. Soymilk is a key drink for scientific weight loss. No, and the bread must be whole wheat. You can't eat other bread!
2 1, 1 1: 30 Eat a bowl of boiled vegetables, which can be seasoned with salt, but not spicy. If you are hungry before eleven o'clock, you can eat an apple or tomato or cucumber. Only 1.
Do some gymnastics two hours after lunch, and you can find gymnastics movements online.
You can have dinner at half past five. I suggest boiling in water first, and then gradually reducing the amount.
Go jogging at 8 o'clock, and jog for at least 20 minutes. If you don't like running, go quickly. Need 1 hour. I jog for 2 kilometers at night. I may not be able to persist at first, but I will fall in love with running after a long time. This is a scientific way to lose weight.
Exercise and lose weight
Exercise, especially aerobic exercise, is the most effective and healthy way to lose weight. It is an endurance exercise mainly based on aerobic metabolism. It can improve human metabolism, promote energy consumption, and prevent excess energy from being converted into fat accumulation and decomposing accumulated fat.
Aerobic exercise includes jogging, walking (walking and brisk walking), swimming, cycling, running in situ, ball games, mountain climbing, aerobics, yoga and playing Tai Ji Chuan. It is best to finish each exercise continuously for more than 40 minutes every day, and you can stop halfway. The total calories consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Usually, it is recommended to combine tea such as Juewu Decoction to help lose weight. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury. Here are some exercises that can consume 300 kilocalories for your reference.
Jog for 40-50 minutes.
Cycling 1 hour -75 minutes
Walking 1 hour-1.5 hours
Let's go. Walk on the treadmill (6 km/h) for 40-50 minutes.
Swimming for 30-40 minutes
Climb the stairs 2000 steps (excluding time)
Jump rope for 30-40 minutes.
Aerobic exercise for 40-50 minutes.
Exercise to lose weight must be arranged on an empty stomach, because the energy consumed by exercise at this time is mainly provided by fat oxidation, so it is suitable to be carried out in the morning and afternoon, and exercise every day for at least 4 to 5 days a week to achieve a certain slimming effect.