Methods 1: Develop healthy living habits.
1, check your living habits now. As long as you solve your shortcomings in diet and exercise, you may be able to achieve the goal of losing 5 pounds. Make a list of everything you have eaten in the past week, and your daily schedule to see how much exercise you have done. You can start taking notes a week before you lose weight, or try to remember everything by memory. How much soda and juice did you drink?
How much sugar do you eat every day?
How much white bread and noodles did you eat?
How much exercise do you do every week?
Do you sit still at work?
How often do you go out for dinner?
2. Calculate your daily calorie supply, that is, how many calories you can consume every day. The recommended target is set between 1200 and 1800. Petite women should consume 1200 to 1500 calories, and men should consume 1600 to 1800 calories.
3. Buy this week's ingredients in advance. Buy all the food you want to eat this week at once, so as not to buy a lot of junk food because of gluttony when shopping during weight loss. Just visit the outermost circle of the supermarket, and natural healthy food and agricultural products will be placed there smoothly. Remember to pick some berries, leafy greens, whole grains and low-fat yogurt.
4. Find a partner to lose weight together. You can find your husband, friends, mother or colleagues to lose weight together and encourage each other, so that the weight loss effect will be better. Having someone to exercise with you will give you more motivation to stick to it. When lifting weights, they can also help supervise you or share the cost of hiring a personal trainer.
5. Write down what you eat. Record what you eat and drink every day for a week. Write down your food intake and the calories they contain. Finally, add up the calories consumed this day to see if the total calories are within the allowable range. You can also write down all your activities and see how many calories you burn.
There are many applications on smartphones that can help people record their daily diet and exercise. Some even provide a database to tell you the nutritional information and calories of common foods, which is convenient for you to monitor your calorie intake.
6. Go to bed early. Set a fixed sleep time for this week to ensure that your body gets enough rest. Adequate sleep is one of the secrets of success in losing weight. When you don't get enough sleep, your body releases cortisol, which causes cells to store more fat. When setting your bedtime, be aware that you may need to get up early to do exercise.
7. weigh yourself in the morning. Your weight fluctuates a little during the day, so you should weigh it when you get up in the morning to get accurate and consistent results. I plan to lose 2 pounds successfully on Wednesday. If you don't get the results you want, you can check your activities and food diary to make sure you burn more calories than you take in.
Method 2: Eat healthy food.
1, eat less meals all day. It is better to eat four or five small meals than three big meals a day. Each small meal has 300 to 400 calories. Eating less and eating more can prevent you from eating snacks.
2. Make a menu for every day of the week. Knowing what food you will eat at each meal can reduce the chances of cheating or stealing snacks. You should eat natural and healthy food at home this week, and you can eat a little low-calorie snack between meals. Carefully measure the amount of each food. Check the food nutrition label to see how many calories there are, protein, etc. Included in every serving of food. All packaged foods should do this. Every meal should be counted as calories.
3. Have a high-protein breakfast and start a new day. Plan to eat 300 calories for breakfast. Protein is a good energy source, suitable for starting a new day, because it can make you full and give you energy to do other activities. Here are some suggestions: a boiled egg, a slice of whole wheat toast and half an apple.
A slice of whole wheat toast with a tablespoon of peanut butter and a glass of orange juice.
120 ml low-fat Greek yogurt, 120 ml water, 240 ml almond milk and blueberries made about 450 ml smoothies.
4. Prepare a small lunch. You may start to feel tired at noon, so you need to keep enough energy. Prepare lunch the night before and choose food that is convenient to bring to the company. Here are some suggestions: Roasted vegetable salad is made of about 120g sweet potato, 100g eggplant, 170g sweet pepper, about 230g mixed green vegetables and 3 tablespoons low-calorie honey mustard sauce.
180ml low-fat yogurt with berries and a handful of almonds (about 20).
Low-salt lentil soup, each serving contains 300 to 400 calories, protein 20 to 30 grams.
5. Cook a dinner that can fill your stomach. Dinner will keep you full all night. It is best to contain a lot of protein and fiber to prevent yourself from eating snacks. Why not include a piece of lean meat and steamed rice? Vegetables do not eat high-calorie foods such as noodles. On the contrary, you can try: roast chicken170g, green beans130g or so.
About100g of roasted eggplant (sliced) and10g of asparagus.
170g grilled white fish (such as tilapia or salmon), plus 250g mashed potatoes and 70g tender peas.
6. Make sure that half of every meal is fruit and vegetables. Even if you eat less, they can make you full. Don't eat starchy vegetables such as corn. Good choices include: broccoli.
spinach
kale
Cauliflower
Berries; berry; bacca
apple
pear
Method 3: Avoid excessive calorie intake.
1. Use water instead of all drinks, including coffee, wine and soda with milk. Drink at least 8 glasses of water (about 2000 ml) every day. Drinking water before meals can help you lose weight. If you drink soda regularly, quitting sugary drinks will help you lose 5 pounds a week.
You can drink zero-calorie drinks, such as lemonade, hot tea, iced tea and black coffee. No sugar or milk.
2. Reduce sugar intake. On average, people consume 350 more calories a day just from sugar. Although we can't completely avoid sugar, at least we can choose not to eat foods with a lot of added sugar. If you want dessert, eat dried fruits, cinnamon baked apples or a bowl of berries. Here are some ways to avoid eating polysaccharides: eat ordinary oats for breakfast, and don't eat commercially available breakfast cereals or cakes.
Avoid packaging food with sugar, high fructose syrup or corn sugar as the first or second component.
Stop adding sugar to coffee and tea.
No dessert.
3. Avoid processed carbohydrates. If you like white bread and noodles, you can lose weight by giving up these processed single carbohydrates. These foods are high in calories and may make you feel hungry. Do not eat processed carbohydrates this week. If you have to eat bread, choose 100% whole wheat bread with high fiber content. Products to be avoided include: bread.
noodles
biscuit
Soda cracker
Fried potato chips
4. Reduce salt intake. Eating too much salt will make the body hoard water. Discharging the salt in the body can reduce the water weight of 1 to 4 kg. Buy low-salt prepackaged foods and only buy fresh meat without seasoning. Don't add salt to every meal.
Method 4: increase activity.
1, avoid sedentary. Don't watch TV and reduce the time spent using the computer. Arrange to go out with family and friends all day. Plan to do sports with friends instead of going out to eat. On weekends, you can do many interesting activities that can promote weight loss: mini-golf.
excursion
Dancing in a bar
Go shopping.
Swimming at the seaside or swimming pool
2. Walk after lunch and dinner 10 to 20 minutes. Stick to it for a week and try to increase the walking time to 30 minutes. This habit can increase your daily exercise and help you consume the calories you just took in. If the destination is close, walking or cycling is better than driving. Plan your hiking trip in advance so that you can arrive at your destination on time.
3. Make an appointment for a fitness class in advance. Pay for three 1 hour aerobics classes. Pay in advance, so that even if you are tired, you will stick to it in order not to waste money. Find a fitness class that can raise your heart rate and challenge your body. Some options include Zumba aerobics.
OULA women's fitness dance
Military training and fitness (boot camp)
Ballet aerobics (Barre method)
Aerobic step exercise
Intermittent training
4. Morning exercises. Do 45 minutes of aerobic exercise or fitness class as soon as you get up in the morning. Morning exercise helps you keep your concentration all day. People who do morning exercises sleep better at night and weigh less. Exercise suitable for doing in the morning includes: running.
pilates
swim
5. Incorporate weightlifting training into the exercise plan. Besides aerobic exercise, we should do weightlifting two or three times this week. Strength training can promote metabolism. The more muscles you have, the more calories you consume during exercise. If you haven't done weightlifting training before, start with equipment. Check the instructions on the device or ask the coach. Exercise a certain set of muscles, such as arm, leg or abdominal muscles. Each machine makes 3 sets, each set has 12 stroke.
If you use dumbbells, barbells and other free weights, find a small partner to supervise you.
6. Practice yoga. Stress can also cause the body to release hormones such as cortisol and adrenaline, indicating that the body stores fat. Try taking a 60-to 90-minute flow yoga class. If you want to practice yoga at home, you can watch online videos. Yoga promotes physical relaxation, enhances body awareness and helps you lose weight.
Tip: Dieting with friends can increase your chances of success.
Choose activities that require your body to move all the time, rather than sitting all the time.
Be sure to consult a doctor before dieting.
Warning: If you feel dull, dizzy or very tired during weight loss, you are not eating enough calories. Stop dieting and consult a doctor.
Dieting often doesn't work for a long time If your body has been struggling with hunger, you might as well increase your intake of vegetables, fruits and high-fiber whole grains. Otherwise, you can easily break the rules because you can't stand it.
Some people have faster metabolism. You may not see the effect as soon as you think.