1. Take more protein.
Protein not only helps to strengthen your muscles, but also helps you to maintain your existing muscles and limit the calories in your diet. Besides, protein can make you feel full. Eating a food rich in protein's meat or eggs will make you feel full longer than eating the same amount of grain.
weightlifting
An hour of running may burn more calories than an hour of strength training, but weight training will make you burn calories for a few days after exercise. It takes energy to repair and rebuild damaged muscle fibers, which is the heat you consume, otherwise it may be stored in your waist. In addition to metabolism, weightlifting training can also increase natural anti-fat hormones such as testosterone and growth hormone.
3. Pay attention to the snacks you eat
Suppose you control your diet and create brand-new lean muscles. Now I want to eat some snacks that you haven't eaten for months. Unfortunately, research shows that each snack contains nearly 500 calories on average, which is the average calorie intake per meal! Eating a snack every day will consume 3500 calories a week, which is enough to form a catty of fat you don't want. So eat less snacks and eat wisely.
drink water
Researchers say that when we feel hungry, our bodies are short of water. Next time if you are hungry in the morning, drink 16 ounces of water and wait 15 minutes. Hunger will disappear. Green tea and black coffee are both good choices because they can promote metabolism.
5. Exercise every day
Thin people in the world do more exercise every day than people who are above average weight. This means that if you work in a full-time office, you may need to do more than one hour of exercise every Wednesday to stay slim. Stand up and walk, take the stairs instead of the elevator, and walk in the block 15 minutes. Extra exercise, no matter how insignificant, helps to burn calories and increases the amount of exercise over time.
sleep
Studies show that people who don't get enough sleep often feel hungry, hungry and eat more (300 calories a day). Try to sleep for 7 to 9 hours every night, try to go to bed early and don't stay up late.
to have breakfast
The recent trend of intermittent fasting, such as skipping breakfast, is very effective for some people. However, it is undeniable that eating a healthy breakfast can make most people lose weight and keep it. In addition, research shows that the calories reduced by skipping breakfast often need to be compensated by eating snacks at night.
8. Eat green food
Vegetables and fruits are rich in fiber, and studies show that high-fiber foods can reduce the calorie intake of the next meal. They can also prevent blood sugar fluctuations, which may lead to fatigue and hunger. Be sure to eat vegetables at every meal except before or after training, and eat whole fruit as a snack to replenish energy instead of sugary drinks.
9. Pay attention to grain intake
The current craze for primitive diets has demonized grains, which is unfair. However, most people can only keep fit if they limit their food intake. This is partly because food is ready-made and easy to eat. It is wise to eat cereal once a day, or at breakfast, a few hours before or after lifting weights, or as a meal after a day.
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Proper fat in your diet can help you burn fat. Fat in the diet can make satiety last longer after meals and fight inflammation. Most of the fat should come from lean meat, but you should always use fish oil as a supplement and cook with unrefined coconut oil. Make a salad with olive oil.
Learn these things and stick to it! Fitness instructor is a well-developed sunrise profession, and more and more people join in. If you like fitness, you can also occupy a place in the fitness industry through your own efforts. Fitness is a long-term thing, so hurry up and practice. Summer has just arrived, and you still have time and opportunity to build a perfect body!