Little knowledge of losing weight
1. Take it six times a day, with a relatively small intake each time. Eating once every 3-4 hours can speed up the metabolism of the human body to the maximum extent.
2. Running 10 sprint every day, with a distance of about 90 meters each time, will burn 500 kilocalories.
3. Rest for 20 minutes between each run, and then do the next one.
4. Use a small plate when eating, so that the dishes served each time are relatively reduced.
Using blue plates can control appetite better than red and yellow.
6. Drink skim yogurt instead of yogurt and mayonnaise, which can reduce the calorie intake of 65,438+000 calories and 700 calories (each half cup) respectively.
7. Eat peanuts with shells instead of peanuts with shells. Sitting on the sofa peeling peanuts can reduce your food intake by 50%.
9. Chew sugar-free mint gum after meals. Studies have shown that the smell of mint can send a signal to the brain that "I'm full"
10. If physical conditions permit, bikram yoga can burn 344 kilocalories per class.
1 1. Doing fast exercise once a week can increase adrenaline secretion and lower blood sugar.
12. adopt interval exercise method, and sprint and jogging alternately.
13. For breakfast, a bowl of oatmeal and two boiled proteins were used to replace the previous bagels and juice.
14. Exercise with your partner. When couples exercise at the same time, the possibility of both parties insisting on exercise will increase by 34%
15. Eat at the dining table instead of sitting on the sofa watching TV, so that you won't eat endlessly with the ups and downs of the plot.
16. Drink plenty of water. Dehydration will make your body hungry. It is recommended to drink at least 1700ml of water every day.
17. Eggs, chicken and fish should be cooked with boiling water as much as possible, so the calorie intake is much less.
18. Posing in front of the mirror and observing yourself from multiple angles can make you make up your mind to control your diet.
19. Drinking a cup of skim milk for breakfast instead of coffee with cream and sugar can reduce the calorie intake of 100 calories.
20. Car owners can go to work by bike one day a week and burn 500 kilocalories per hour.
2 1. Choose circular knitting machine with handle as fitness equipment, so that the arm muscles can be exercised at the same time, which increases the total burning heat.
22. Download a fitness program to your mobile phone, such as a program to calculate the calorie intake of fast food or a short digital training video.
When frying chicken chops or skinning chicken breasts, choose bread crumbs to stick to the surface instead of flour and eggs, because the former has lower calories.
24. Put strawberries in the milkshake. This super fruit rich in dietary fiber can make you feel full.
25. Eat more avocados. This kind of fruit is rich in a kind of fat which is beneficial to human health, and can prevent fat accumulation in the waist and abdomen.
26. Control the intake of potatoes and pasta, and the starch intake per meal should not exceed the size of a baseball.
27. Pay attention to the key words on the Chinese menu in the restaurant: steaming, cooling and cooking. The food cooked by these three methods contains relatively few calories.
28. Drink green tea, which contains antioxidants and can help fat burn.
30. Putting a towel on the display screen of the treadmill will make you pay more attention to exercise and improve your strength.
3 1. Do more abdominal exercises, sit-ups and belly rolls. If you can also carry out weight-bearing exercises in several groups, the effect will be better.
32. It doesn't matter to eat snacks while watching movies, but choosing100g popcorn instead of fried cornflakes can reduce the calorie intake by 60 kilocalories.
Even climbing in an indoor gymnasium can burn more than 700 kilocalories per hour.
34. When encountering adversity, you should adjust your mood in time to cheer yourself up. Being too depressed can also make people dislike sports.
35. Keep a pet and take the dog for a walk for 20 minutes every day. You can lose about 7 pounds a year.
36. Eat more beans, a staple food rich in dietary fiber and protein, which can help the body burn fat.
37. If you can strictly control the intake of fat, sugar and starch in your diet, it won't have much impact if you indulge occasionally. Just exercise.
38. Eat chicken feet in moderation, not chicken wings. The former contains more protein and is lower in fat, salt and calories.
39. 10 minutes skipping is equivalent to 15 minutes jogging, regardless of the venue.
40. Once you make small progress in fitness or diet, record it in time. These small achievements will increase your confidence in reducing fat.
4 1. When cooking, use the back of a teaspoon (China people might as well click it with chopsticks) to taste it, which can reduce calorie intake.
4 1. Eat more dietary fiber, lentils, soybeans, edamame, peas and pears are all good sources.
42. Use dark chocolate instead of cream chocolate. The former has lower sugar content and contains more antioxidants that can improve physical strength.
43. Record the food you eat every day, so that your daily calorie intake will be reduced by 250 kilocalories and your monthly weight will be reduced by 2 pounds (1 pound 0.45 kg).
44. Be sure to eat breakfast. Eating a nutritious breakfast of 400~600 kcal within one hour after getting up can improve the metabolic level of the body.
45. When you really want to eat dessert, eating a piece of soft candy or traditional Kwangtung sugar (made of malt and millet) instead of dessert will reduce the intake of 200 kcal.
46. Sleep at least 7 hours a day. Lack of sleep will seriously affect the speed of human metabolism and lead to obesity.
47. Learn to adjust emotions and get rid of stress. Stress will increase the secretion of hydrocortisone and stimulate appetite.
48. In addition to exercising with your partner, exercising with a same-sex partner who is physically stronger than you can also stimulate your desire to exercise.
49. When physical conditions permit, exercise in a super group. Super group means: choose two or more training moves and finish them continuously.
50. Avoid eating processed foods, which contain trans fats that are difficult to be decomposed by the human body.
5 1. The latest research shows that pomegranate juice, a super healthy food, can also prevent middle-aged people from getting fat and reduce the accumulation of excess fat in the stomach and abdomen.
52. The faster you run, the better. The running time the next day is 1 minute, and you will see obvious progress after one week.
53. Do housework. For example, mowing grass can consume 346 kilocalories per hour, and sweeping leaves can consume 230 kilocalories per hour.
54. Eating 1 serving of low-calorie vegetables (such as fried broccoli) and 1 bowl of rice at meals will reduce the calorie intake by 250 kilocalories.
55. When eating some foods that must be covered with sauce, just cover one side. This will not only eat less, but also reduce calorie intake.
56. Don't be overly superstitious about the exaggerated propaganda that food packaging says "zero calories", but the calorie content of each food does not exceed 5 kilocalories.
57. When exercising on the treadmill, don't grab the handrail of the equipment, which will easily make your figure out of shape.