1, eat less artificial sweeteners.
In recent years, artificial sweeteners are everywhere. The soaring obesity rate and animal studies show that artificial sweeteners may trigger the body's natural regulation ability and increase calorie intake. If you want to eat sweets every day, don't choose foods with artificial sweeteners. It is best to choose foods that are naturally sweet.
Step 2 eat slowly
Chew more when eating. Can you lose weight by chewing slowly? Five tips to lose weight slowly are not only beneficial to the digestion of food by saliva and gastric juice, but also can reduce eating.
When food enters the human body and blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating and eat too fast. You have eaten too much before your brain signals you to stop eating. Therefore, the speed of eating should be slow, and 80% fullness is appropriate.
3, moderate intake of fat
It seems counterintuitive, but eating fat can really help you stay slim. Many nutrition experts suggest that 35% of the daily calorie intake should come from fat, except healthy plant fats, such as virgin olive oil, avocados and nuts. You should also eat a certain amount of animal fat to make yourself feel full.
Step 4 eat more vegetarian food
It is a great challenge to stick to vegetarian diet for a long time, but it is ok to be vegetarian occasionally. You can eat at least five kinds of vegetarian food, including beans, in a week, which can provide enough health for your body, protein. Studies show that if you choose vegetarian food, you can increase the rate of calorie burning, which means that vegetarian food can be stored as fuel for your body instead of fat.
5. Drink plenty of water before meals
A recent study found that drinking 8 ounces of water before each meal can help you lose weight. Middle-aged and elderly people, drinking a glass of water before each meal can at least reduce calorie intake 10%-25%. After 12 weeks, everyone lost 10 kg on average. And water, as the most indispensable part of burning calories, must be adhered to.
6. Eat more high-fiber food
Studies have shown that every time we consume 1g fiber, we consume 7 calories, that is, if you consume 30g fiber, your body will consume more than 200g calories. Stick to it for one year and you can lose 20 pounds. You can add fruits and vegetables rich in cellulose to your food, especially lentils, oats and millet.
7, swimming to lose weight
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
8. Jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. Many mm who lose weight ask how to lose weight quickly and healthily. Jogging is the right choice!
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
9, variable speed running to lose weight
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.
This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
10, skipping to lose weight
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When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
1 1, climb stairs to lose weight
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Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
12, dancing to lose weight
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.
Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.
13, yoga diet
Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat.
14, prompt
No matter which effective way to lose weight, we must stick to it. Without perseverance, all methods of losing weight are fake.