1, lazy diet
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Have soup before eating.
Drink soup first, so that you will feel full in your stomach and naturally eat less. When we drink soup on an empty stomach, we will soon feel full on an empty stomach, forming a so-called satiety, but we should be careful not to drink a few bowls at once before starting to eat vegetables. If you do this, your stomach will swell, which is harmful to your health. Moreover, drinking soup before meals also has the function of diluting meals, so that food can be absorbed faster and digested faster.
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Three meals a day are indispensable.
Whether you can lose weight successfully depends on whether you can achieve "negative energy balance", that is, the total energy you consume is less than the total energy you consume. I'm talking about total energy here, not just the energy of a meal. If you miss a meal, you may eat more in the next meal, and people who are hungry often lose control. They are likely to stay away from junk food and junk drinks with low nutrition and high calorie, and may be hungry when they are hungry. Therefore, we should eat three meals a day on time and develop good eating habits.
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Change hands and enjoy a slow meal.
Many people eat like a war, and they finish it in a few clicks. People who eat too fast often have poor gastrointestinal function and are prone to obesity because they eat too much at one time. You might as well try to hold chopsticks with your hands that you don't use often, so that you won't have too many dishes at once, the weight of each bite will naturally decrease, and your appetite will also decrease.
When we eat a certain amount of food and the gastrointestinal tract feels bloated, it will send a satiety signal to the brain, and the cerebral cortex will send a "satiety" command to the hunger center and the satiety center respectively, thus stopping eating. But this biofeedback process takes time. If you eat too fast, you may have eaten too much when your brain gives the order to "eat enough". Therefore, chewing slowly is good for losing weight.
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Chew each bite of food 30 times.
Chew at least 30 times per bite. Even if you don't eat much in one bite, as long as you chew slowly, the longer the food stays in your mouth, the more full you will feel.
Because the more times food is chewed in the mouth, the more incretin is secreted by the human body, which has the effect of suppressing appetite. Of course, chewing more can prolong the meal time.
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Brush your teeth after three meals
In order to get rid of the bad habit of gluttony, it is a good way to brush your teeth immediately after three meals. When someone invites you to eat snacks, you will have the idea of "just brush your teeth, forget it, don't eat". Don't underestimate the details of this life. "I just brushed my teeth, forget it, don't eat!" "A small detail may help you resist the temptation of snacks. Looks like you just missed a bite. Over time, the calorie intake is not a small number! Develop the habit of brushing your teeth after meals, which can not only protect your teeth, but also lose weight!
2. Lazy people exercise at home to lose weight
1. Don't use the remote control. If you like to relax by watching TV, don't use the remote control, so you will stand up and walk to the TV when you want to change the channel. Using the remote control will make you sit comfortably and watch TV all the time, so you have less opportunities to exercise.
2. Don't leave snacks at home, they are all snacks with no nutrition and high calories. Snacks such as high-calorie French fries, candy and delicious chocolate will make you consume a lot of calories unconsciously. Don't let snacks appear at home, so you won't have a chance to choose snacks, and you won't let them.
Replace junk food with healthy food, and you may want to eat something when you are bored at home. If you eat potato chips while watching TV, you will unconsciously consume a lot of calories. If you really want to eat, eat some healthy food. For example, you can eat some fruits or fresh vegetables.
4. Take your diet diary with you, record your daily meal time and what you eat every day, and then put a healthy diet plan at the forefront. When you want to eat, take out your diet diary and see what you ate today and how many calories you ate, so you won't eat casually. Refer to your healthy eating plan and tell yourself that losing weight requires long-term adherence to healthy eating habits.
When eating with small tableware, people are always used to eating all the food on the plate. The tableware is too big, and there may be overeating. Use small tableware, so that even if you eat all the food on the tableware, you won't eat too much. In addition, when you find that you have eaten all the food, your subconscious will think that you have eaten a lot, which can effectively control your food intake.
6. Drink less drinks and drink more water. The taste of drinks is more attractive than boiled water, but relatively speaking, drinks are high in calories. Many MM like to drink juice to quench their thirst. In fact, seemingly healthy juice hides high calories, even higher than cola. Drinking more water can increase satiety, so that you won't feel hungry easily and you won't often want to eat snacks!
7. Don't eat after 9 pm. Eating after 9 pm will make you more likely to get fat. At night, the body's metabolism will slow down. If you eat at night and don't digest well, it will become fat and stay in the body, which will easily lead to obesity.
8. Small sports at home, staying at home does not mean being insulated from sports. A little exercise at home will also help you burn calories. You can mop the floor and clean the kitchen in your spare time. These chores will help you burn fat effectively. You can also do some weight-loss aerobics, push-ups and the like. Don't make excuses to say that you don't have the conditions to do sports at home. A small amount of exercise for 30 minutes every day will help you burn off excess calories!