1, healthy weight loss methods
First of all, in terms of diet, dieting and even fasting to lose weight, eating only one kind of food to lose weight, not eating staple food and not dropping oil into these diets are all effective, but the rebound is also very fast. If you want to lose weight quickly, it is not easy to rebound, so you need a reasonable and balanced diet. Specific practices are as follows:
1. Three meals a day are reasonable.
Make sure you have a good breakfast, a full lunch and a small dinner. The energy ratio of three meals a day should be 3: 4: 3. To follow the principle of low-calorie all-day dietary distribution, a healthy diet is the key to losing weight and never rebounding!
Eat less and eat more.
If you want to lose weight, you can eat five meals a day, and the amount of food should be small and the time should be even, so as to lose weight.
3. Diet should be light
You can enjoy yourself and eat fresh fruits and vegetables (don't worry about getting fat, because fruits and vegetables can reduce fat and increase complex carbohydrates) to reduce the demand for other foods, but you don't have to act like an ascetic. You can have an ice cream cone occasionally.
4. Increase the intake of fruits and vegetables
Increasing the intake of vegetables and fruits is a good way to reduce calorie intake. Try to eat vegetables raw, with no or less salad dressing, and cold dishes with vinegar or less oil.
Drink plenty of water
Water is an indispensable part of the diet to lose weight. Drinking water can detoxify, which is beneficial to weight loss and beauty. How much you drink varies from person to person. Generally, when the weather is cool, the body needs 7 to 8 glasses of water every day, and it needs to drink 2 to 3 cups more in hot summer.
Exercise is a compulsory course for healthy weight loss, but some people will do a lot of high-intensity exercise to lose weight quickly. These exercises will be effective at first, but if the amount of exercise suddenly drops, the weight will rise. In addition, doing high-intensity exercise all the time is easy to cause muscle and bone damage. If you often run at high speed or run in an incorrect posture, it will lead to running knees.
Persistence is the most important thing if you want to exercise and lose weight without rebounding. Just stick to a certain intensity of exercise every day. Among them, aerobic exercise is a very good exercise mode suitable for long-term persistence. The recommended aerobic exercise is as follows:
1. Walk 10000 steps every day to keep your body shape from rebounding.
At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
2. 12 minute freestyle can consume 836KJ of calories.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. The same swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot.
Jogging for more than 20 minutes can produce results.
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
4. Dance every day 1 hour.
Barabara dance, which makes all parts of the body move, can only be done by doing this sport. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.
2, the wrong understanding of weight loss
Error 1: Try to hold back your favorite food.
Completely forcing yourself to give up favorite foods, such as chocolate and braised pork, often makes them more attractive. Once frustrated or in a bad mood, you will indulge yourself. In this way, your weight will pick up.
Suggestion: moderately but not forcibly control your desires. Do you really want ice cream? Give yourself a spoonful of chocolate? Give yourself a small piece. However, don't indulge your desires.
Mistake 2: "insulation" from fat
Fat is the twin brother of obesity, but in the process of losing weight, fat is not always negative. Fatty foods are resistant to digestion and hunger, and can reduce the intake of starchy foods and snacks after eating.
Suggestion: Corn oil and olive oil containing monounsaturated fatty acids can reduce the low-density protein and are ideal edible oils for dieters.
Mistake 3: Always pay attention to your weight.
Taking the change of weight as the only criterion to judge the success of losing weight will bring great mental pressure to yourself. You know, during the day, people's weight will change a little because of the different water content. If you weigh yourself from time to time, your mood will be sad and happy with the ups and downs of your weight, which will easily lead you into a strange circle of emotional eating.
Suggestion: When the weight is invisible, it is enough to weigh yourself once a week. So how soon can you lose weight? Experts believe that it is good to lose 200 grams to 500 grams a week.
Mistake 4: Pursue the goal blindly and don't give yourself any reward.
It is not easy to change long-standing living habits. When you reach some stage goals, such as losing 2 kilograms, you can celebrate yourself, go to a movie, get a facial or buy some jewelry, but don't eat a big meal to celebrate.
Suggestion: Don't aim at losing weight 10% or more, otherwise it will bring you great pressure. The phased weight loss goal is generally 5%~8% of the body weight, which is easier to achieve and makes you more confident.
Mistake 5: drastically reduce calorie intake.
Dieters consume too few calories, which will reduce the metabolic rate of Xincheng and consume not much calories. The result is that you are starving, and you may only consume 700 kilocalories a day, which is far lower than your original calorie consumption of several kilocalories a day.
Suggestion: you can reduce your calorie intake a little every day, such as 100 calories, so that you will basically maintain normal metabolism and gradually lose weight in new cities.
Mistake 6: Don't eat nutritious food
The reason why some people are obese is not the accumulation of single nutrition, but the lack of nutrients that can convert fat into energy, such as vitamin B2, vitamin B6 and some trace elements. Foods rich in these nutrients are often milk, bean products, peanuts, eggs, animal livers and meat that dieters don't want to care about.
Suggestion: If you don't eat a lot of high-fat and high-sugar foods, but you are still overweight, then you should monitor whether your diet lacks some vitamins and trace elements, which can convert food into energy, and make corresponding supplements and food structure adjustments.
Mistake 7: Too much faith in healthy food.
Just because food is low in sugar or sugar-free doesn't mean it doesn't contain calories. Low-fat products usually have a high sugar content. As far as calories are concerned, low-fat foods are the same as the same amount of high-fat foods. Sugar-free foods can contain no sucrose, but other sugars, such as sugar, honey, syrup and other high-calorie substances.
Suggestion: Pay attention to baked goods, such as biscuits, which are usually claimed to be low-calorie foods, but often contain more calories than those indicated on the label. Even low-calorie healthy food does not mean that you can enjoy it at will.
Mistake 8: Be sure to eat after exercise.
After general exercise, there is a kind of compensation in my heart, thinking that I have just ingested so many calories, even if I eat too much, it's nothing, but in fact you are not Russian.
Suggestion: Drink a glass of orange juice and eat some soda cookies before exercise, which can not only replenish physical strength, but also avoid hypoglycemia during exercise. Colleagues' orange juice is rich in potassium, which can prevent low potassium during exercise. In addition, you can choose to drink sports drinks after exercise, because sports drinks can not only replenish calories properly, but also replenish water and electrolytes lost during exercise, so that we can recover our physical strength as soon as possible.