Cultivate eating habits
Dieting to lose weight is an unhealthy way to lose weight, and it is also easy to make the body weak. During weight loss, eat on time in the morning, eat well at noon and eat less at night. It is very important to follow this dining concept. If you don't eat in the morning, you will get fat easily. After the metabolism in the morning, your body is in urgent need of nutrition supply and energy supplement in the morning. If you wait until noon to eat, it is easy to eat more, and overeating is more likely to accumulate fat in the body, which will affect slimming.
Increasing exercise and slimming are inseparable from exercise. There are many slimming softwares now. You can make a suit of exercise according to your own situation, exercise for more than one hour every day, and stick to it, and you will definitely achieve the effect of slimming.
Secondly, half an hour after a meal, you should get up and take a walk, which is beneficial to the digestion of food and can prevent obesity.
Reduce calorie intake. We know that high-calorie food is the main reason why people get fat. Fried foods and sweets are easily decomposed and absorbed into fat in the body. So if you want to lose weight, you'd better not eat high-calorie food.
People who chew slowly are generally thinner than those who gobble, because chewing more can help food digest, make food difficult to turn into fat, and eat too much.
It is ok to lose weight in a short time, and it is not difficult to do it, so I did it. I lost 20 kg in the first month, 20 kg in the second month and 40 kg in two months, which reduced hyperglycemia and fatty liver. You can say that I am thin and good-looking. How did I do it?
I was a fat man of 220 Jin before I lost weight. The results of physical examination showed that fasting blood glucose 1 1.6 was severe fatty liver. This is quite a blow to a man in his early forties. My peers are still alive and kicking, like a young man. But I am too fat, and I have already entered the old age ahead of schedule.
No way! I want to lose weight! Regain my youth and blood!
I have lost weight successfully before, and I lost dozens of pounds in a short time, mainly because I didn't eat. Once I return to a normal diet, I will gain weight again. So I want to find a way to lose weight without rebounding for a long time. After a period of study and practice, the best way to lose weight has come out.
I call it a low-carb diet. The so-called low carbohydrate diet is to lose weight by reducing carbohydrate food three times a day. Is it necessary to go on a diet? No need! Reduce carbohydrate intake without reducing other healthy foods. You can even eat enough, that is, replace carbohydrate food with the same amount of other foods.
What is carbohydrate food?
This is a kind of food made of rice and flour. Such as steamed bread, rice, fried dough sticks, bread, etc. But steamed buns, jiaozi, steamed dumplings and other thinly stuffed pasta can be eaten. Because these foods use less flour, mainly vegetables and meat.
Carbohydrate food is ingested in the human body and converted into sugar. If only the human body consumes a lot of exercise, if it can't be consumed, it will turn into fat and pile up, and people will get fatter and fatter. Eating too much carbohydrate food is easier to get fat than eating meat. Therefore, we should reduce the intake of carbohydrate food.
How on earth did I eat it?
Breakfast, soy milk or egg water, one or more stir-fried dishes or mixed vegetables. You can eat some steamed bread.
Chinese food, a stew made of tofu, eggs, meat (preferably lean meat) and fungi. You can also eat jiaozi, not too much.
Dinner can be the same as breakfast, and the style of dishes can be richer.
In short, it is to replace carbohydrate foods with the above foods. Of course, some people worry about the side effects of not eating carbohydrate food at all. You can eat a little.
If you want to lose weight faster and healthier, just like me, keep walking 10 thousand steps every day. You don't have to find a time and place, you can walk anytime, anywhere, and you don't have to take a car, turning exercise into anytime, anywhere.
Using the above method, I lost 20 Jin in one month and 40 Jin in two months. Now half a year has passed without any rebound. It turns out that my low carbohydrate diet is very effective and efficient. If you want to lose weight in a short time, just try with me!
The premise of losing weight in a short time is a healthy weight, not those who have side effects such as taking diet pills, drinking diet tea, excessive dieting, excessive exercise, and surgical liposuction.
A healthy way to lose weight in a short time is to pay attention to diet and exercise in a targeted way.
1, pay attention to your diet
Many people fail to lose weight repeatedly because of unreasonable diet structure. When most people lose weight, they eat a diet, that is, they don't eat rice, meat, vegetables, fruit meals and so on. They logically talk about losing weight, but they don't know that it's all wrong. Losing weight in this way will definitely not achieve the purpose of losing weight, and it will also damage the metabolism of the normal function of the body.
Why? Because of carbohydrates, protein, fat, etc. Both provide energy for human body and maintain daily metabolism. Long-term lack of protein will affect health. At the same time, excessive dieting will lead to hunger, and the stomach will constantly send signals to the brain to eat. Therefore, many people often eat and drink to satisfy their hungry stomachs after dieting several times, which makes many people fatter than before dieting. This is the reason why many people fail to diet and lose weight, which is harmful to their health.
Therefore, in the diet, we should increase the intake of protein, reduce the intake of fat, give priority to coarse grains, and eat less rice. Protein can improve immunity, reduce cholesterol, promote absorption and effectively control weight. People who lose weight should eat more protein in moderation. As for fat, people who lose weight should try to eat less fat, because obesity is the result of fat accumulation. Besides eating less fat, they also need to eat less greasy food. Peanut oil, which we use for daily cooking, has a surprisingly high fat content, which is why many people eat fried vegetables instead of fat when they lose weight, because you unconsciously consume more fat than fat.
The staple food is mainly coarse grains and less rice. Coarse grains such as corn, sweet potatoes, potatoes and oats. It's all low GI food. Eating them will not cause blood sugar soaring, slow digestion, strong satiety, and it is not easy to convert into fat storage. Rice, rice flour, noodles, bread, rice rolls, porridge, etc. It's all high GI food. Eating them will immediately lead to soaring blood sugar, soaring insulin, extremely fast digestion, and it is easy to get hungry again. In addition, these high GI foods can be easily converted into fat in the form of sugar and stored. This may be a dietary misunderstanding that many people don't notice when they lose weight. No matter how little meat and vegetables are eaten, a small bowl of rice can easily turn into fat for the body to store.
2. Directional movement
Many people usually take a walk or run to lose weight. Walking because the intensity of exercise is too low, no matter how long it takes, it can only achieve the effect of digestion, and it can only keep the body from getting fat. If you want to lose weight by walking, it's wishful thinking, unless you walk very fast. But fast walking, like running, is difficult to remain silent for a long time, and it is also easy to damage the meniscus of the knee. Therefore, when running and walking fast, you must choose a pair of high-quality running shoes and pay attention to the correct running posture, otherwise your knees will hurt when you are old. Some people will use cycling and swimming to lose weight. However, riding and swimming are limited by the venue and it is difficult to carry out for a long time. Second, cycling for a long time will have a bad effect on male prostate. Swimming must pay attention to water quality and hygiene, and beware of skin diseases.
Therefore, people who lose weight should take targeted exercise to lose weight. So, what is targeted exercise? Personally, it is strength training and hiit training. Increase the body's muscle content through anaerobic exercise. Muscle is a big energy consumer, which can effectively improve the body's resting metabolism and make people less likely to gain weight. Muscles can make people look thin in clothes and fleshy in clothes. Compared with the weight of muscle and fat, the volume of fat is several times that of muscle. Therefore, if you want to lose weight, you must carry out anaerobic training and increase your muscles. First, you can get thinner. Second, your weight is not easy to rebound. The way to increase muscles in anaerobic training is to be exhausted, and to eat protein powder after training to promote muscle growth.
Hiit is a short interval exercise with high intensity, and it is a kind of exercise with high intensity and short rest time. It has three advantages: first, the fat-reducing effect is particularly good. Not only can you lose fat during training, but your body is still losing fat within 48 hours after training, making you lie thin; Second, the training time is short, which costs more than running and swimming 1 hour. Hiit only takes 20-30 minutes to complete the training. Third, there are no side effects. Compared with running, cycling is bad for prostate, and swimming is easy to get skin diseases. Except for people with joint problems, others can use hiit for training, and there are basically no side effects.
Personally, my favorite training methods of hiit are prone climbing, bobby jumping and opening and closing jumping. Favorite friends can use keep to train hiit on their mobile phones.
As long as we pay attention to diet and take targeted exercise with the methods in this paper, we will definitely lose weight in a healthy short time. Come on! * * * Encourage!
Last year, my friend got married on National Day. I want to lose weight quickly, losing 30 pounds in three months. I want to look good in a wedding dress when I get married. I made a video, leaving the most beautiful and happiest moment. After all, I have only been married once.
He came to me and said that he must lose weight no matter what. Look, how can you help me arrange these three months?
I said, are you sure you can hold on? She said, no problem, absolutely cooperate, after all, life is really only this once, and it must be beautiful.
Then my reply to her is, you write down your goal first. The more specific the better, the thinner the weight, the smaller the waist circumference, the lower the body fat rate, the lower the leg circumference, and so on. The finer the target, the better.
Then, you must follow my requirements in your diet for three months. You must train 4-5 times a week, rest for 2-2 days during the physiological period, and have a certain rest time. Your living habits must follow my requirements. Are you sure there's no problem? She said no, then the next step is to understand the physical condition!
At first, her physical condition was like this: weight 130 Jin, height 160, abdominal fat was particularly thick, and her waist also had two sides. Because of her usual work, she nodded and leaned forward, making her back thicker. The meat at the back of her arm is particularly loose and wobbly, and there is basically no sports foundation at ordinary times. She can eat whatever she wants, so there is no taboo.
So your quick weight loss plan is as follows. You must adjust your diet plan, aerobic training, strength training and living habits according to it!
According to the above plan, in the first half of the month, I had the idea of giving up countless times. At this time, I need to do one thing, take out my original goal and let her tell me why she wants to reduce so much and why.
After trying to give up again and again, after half a month, all kinds of physical data have changed, and exercise is no longer so tired. It was easier to stick to it later. On the National Day, she also achieved her goal as promised, put on the most beautiful wedding dress and showed off her most beautiful figure. At this moment, all the efforts ahead are worthwhile.
The specific scheme is as follows:
First, only when you are full can you lose weight (diet accounts for 80%). If you want to lose weight, you have to know what you can eat and what you can't eat. This is really important, otherwise you always think you are drinking a cup of sugar-free milk tea to lose weight. It's hard, but you really haven't lost weight.
According to the fat-reducing food GI only knows what we want to eat.
(glycemic index) "glycemic index"-an index reflecting the degree of blood sugar increase caused by food, which is the reaction of blood sugar after eating. Foods with low GI tend to feel full, which leads to low insulin level, and insulin can promote the synthesis of glycogen, fat and protein. Therefore, eating low GI food can generally help the body burn fat, reduce fat storage and achieve slimming effect. And foods with high GI are just the opposite. So the choice of food is as follows:
1, breakfast arrangement
Staple food choices: oats, corn, purple potato, yam and chia seeds.
Protein's choice: eggs, milk, soybean milk, tofu.
Vegetable selection: choose vegetables at will and try to choose as many as possible.
Fruit selection: bananas, apples, pitaya, plums, etc.
2. Lunch arrangement:
Appropriate amount of high-quality protein, low-quality carbohydrates, high-quality fat, rich vitamins and dietary fiber.
Protein's choice: chicken breast, drumsticks, beef, mutton, eggs, fish, shrimp, shrimp, etc. , mainly white meat, choose one of which is about 200 grams;
Choice of staple food: brown rice, corn, sweet potato and purple potato, about 150g.
Vegetables must be arranged, and fruits can be arranged appropriately;
3. Dinner arrangements:
You can't eat fruit at noon and after dinner;
Dinner can not eat staple food or a small amount of staple food, staple food can be arranged oats, corn, steamed brown rice;
Protein can choose a glass of milk, beef, fish, chicken breast and shrimp. It is also dominated by white meat;
Vegetables must be served: not limited, there are more than 3 kinds of vegetables.
The practice of dishes: choose stir-fried, steamed, cold and stir-fried; Don't fry, dry pot, braise in soy sauce and other high-oil and high-salt practices!
Second, lose weight quickly. Aerobic training must have aerobic training. Mainly to help you quickly lose subcutaneous fat and visceral fat. You can do the following actions: choose four actions at a time, each action has 4-6 groups, each group has 12-20 times, and the interval between groups is 30-40 seconds;
Action 1: Crawl in place
Action 2: Bend over and climb the mountain.
Action 3: Turn jumps on and off.
Action 4: Squat jump
Action 5: Lift your legs high.
Action 6: Bobby jumps.
Third, strength training is essential if you want to get in good shape. If you want to ensure that the skin elasticity becomes better after losing weight, then you must ensure that the quality of muscle tissue under the skin is better, and strength training is necessary.
For example, if your worship meat is tightened, your back muscles are strengthened and you become more linear, then you can do the following actions:
Each movement has 4-6 groups, each group 12- 16 times, and the interval between groups is 40 seconds.
Action 1: abdomen.
Action 2: Squat.
Action 3: Push-ups
Action 4: Stretch
Action 5: arm flexion and extension
Fourth, the internal cause is the weight loss booster 1, living habits. Regarding the usual sitting posture, standing posture and walking posture, it is necessary to keep the abdomen tight and the back straight, which will not only make the calories consume more, but also make the posture of the whole person look better.
2, eating speed, chewing slowly can often make us eat less, because chewing slowly, the information received by the brain is full, you can not eat.
3, sleep time, night is the best time for leptin synthesis, but also the best time for cortisol synthesis. Leptin can make your body fat decompose quickly, and cortisol can make your fat accumulate quickly;
The synthesis condition of leptin is that you need to go to bed early, and the synthesis condition of cortisol is that you stay up late.
The above good living habits not only make us healthy, but also add icing on the cake for our weight loss. If we have one more, it will be easier to develop a lean physique.
Summing up your life in just a few autumn, how many times can you fight for yourself? If you want to change now, take action!
The key is to keep in shape and maintain good living habits after reaching the goal, so as to lose weight once, keep in good shape and be beautiful all your life.
I saw the content and came in by myself. I was a fat man before graduation (160, weighing more than 60 kg). I felt very inferior at that time. Now I think, if I were thinner, maybe my life would be different from now.
After graduation, I began to work. Because of my body shape (I think so myself), I feel particularly insecure when communicating with people. Plus, my colleagues call me "Xiao Pang" intentionally or unintentionally, and I feel particularly depressed every day. I realized that I needed to lose weight.
Girls like to watch constellations, so do I. I just watch how various constellations lose weight. According to your horoscope, find the right way to lose weight. It's funny to think about it now. I still tried to drink slimming tea, but it didn't work.
Later, I found a method that suits me: 1, eat seven points full and drink a glass of water before meals; 2, drink plenty of water, drink when you have time, and drink a few times; 3. Lie flat on the bed before going to bed and forcefully contract the abdomen for 65,438+000 times, and then massage clockwise around the navel for 65,438+00 minutes (beneficial to digestion and prevention of constipation); 4. Do not eat after seven o'clock in the evening; 5, can stand without sitting, can sit without lying. 6. Stretch, turn around and kick 10 minutes every morning and evening.
In this way, I persisted for more than ten years. Sometimes I admire my perseverance, and fat people have to be hard on themselves. Slowly, I lost weight, and now I have two babies, weighing about 52 kilograms. The habit I developed when I lost weight has been maintained. What needs to be said is that I have never been jealous.
Actually, losing weight is a long-term process. Dieting, drinking slimming tea, taking slimming drugs, cupping, etc. You may lose weight quickly, but the rebound is also strong. It's better to find a way that suits you slowly.
As long as you are healthy, chubby people are also beautiful.
As a senior fat man, I understand the "light" in the eyes of fat people. We can understand it as follows
1. Not doing much exercise (especially aerobic exercise).
2. It's not a strict diet.
Don't take up too much time.
4. Not expensive.
5. Do not cause physical and mental harm and pain.
Therefore, running, keeping, sugar prohibition, fasting, ketogenic diet pills and surgery can all be ruled out. So what advantages do we have besides a suit of meat?
Time duck, we can take our time.
1. Drink more water to increase metabolism. My fitness instructor always carries 4.5L barrels of mineral water ... I find that drinking more water is not only good for the skin, but also helps to increase metabolism and promote weight loss.
2. Eat less high-sugar foods and fruits. Don't think that fruit can lose weight … don't think that fruit can replace dinner … The nutrition of fruit is not enough to support human needs, and the sugar content of fruit with the same weight is too high (remember that sugar is the chief culprit of getting old and getting fat), so it is not recommended to eat more. An apple a day is enough.
3. Adjust the diet structure, eat more vegetables and eat less meat and starch. When you are very hungry, don't pick up bread and duck neck to chew. Eat a cucumber or a tomato first, or eat vegetarian food until you are 80% full before you start eating meat! This trick is never tired of trying ~ it can definitely control the calories of your meal. My requirement is 50g carbohydrate for breakfast every day, 50 g carbohydrate at 3-4 o'clock, only vegetables and meat, more meat … more meat … lean meat. My waistline has been reduced by 5 cm in one month.
4. Eat less fried food, fried chicken and chips, hamburgers and pizza, drink less coke and eat less fast food. Forget the addiction once a week.
5. Allow yourself to "indulge". For example, if you want to eat chocolate P, but you must limit it. For example, if you only eat half a piece ... half a piece, you will have a baby ... A Ferrero with more than 70 calories, sister, just walk 6km, and walk for an hour to get 300 calories! ! ! So eat less! But don't eat nothing, which will easily lead to overeating, but get twice the result with half the effort. Just like our exercise, we need to control the intake of carbohydrates, but too strict control will lead to a "carbon explosion" and destroy everything. People's self-control is so limited, we should allow ourselves to indulge, after all, food is worthy! !
Suddenly stimulated. 65438+ 10 month 1 began to lose weight. Very extreme reduction. A cup of freshly ground soybean milk without sugar every morning. Two proteins. At noon, it's basically cold cucumber or apple. Ten days later, I lost ten pounds. Later, I got used to it. I just basically want to eat. Don't eat it if you can't remember it. Lost 20 A Jin months. I didn't suffer too much. But his face is particularly bad. My brother said his face was blue, 1 1 began to supplement nutrition. In the morning, it's still soybean milk and egg white. Eat chicken legs or beef at noon. Don't eat at night. I lost ten pounds in a month. Rich in nutrition. Never feel dizzy or uncomfortable. 65438+February will be reduced again. But you must give up sweets, fried carbonated foods and drinks.
I have a vivid example around me.
One of our colleagues, a sister, is said to be the beauty queen of the school and the backbone of literature and art when she was young. She can sing and dance everything, and she never stops giving speeches and has a good time. It's a pity that she gained weight gradually after working, getting married and having children. When I was in my forties 165, my weight once exceeded 150. When she climbed a building, she had to gasp and cry all day. We go to her house to play, and she often shows us her performance photos in college. We are all surprised and a little sorry. Because although her face is not much different from when she was young, her figure and figure are completely different. [yi tooth] [yi tooth]
This elder sister is a northerner, cheerful and generous, who can cook delicious pasta and bake it. She married a Hunan native, who is a good cook and diligent. Their food is notoriously delicious at work. There is no shortage of oil and water for chicken, duck and fish every day, and bread and cake are always delicious at night. So their family of three has always been chubby and happy.
Later, she was transferred to another unit, and we seldom met each other.
It was not until she was transferred for more than three years that we happened to meet her in the street. At first glance, we were surprised, only to see that she had obviously lost a big circle, and the original tight clothes were dangling from her body, but she was in good spirits.
It turns out that this big sister has high blood pressure, high blood fat and fatty liver for two consecutive years, and she is uncomfortable at both ends for three days. The doctor warned her that it was time to pay attention. If she continued to eat and drink like that, her body would turn red. I want to be quiet.
The eldest sister listened to the doctor's words and went home to see the original photos. As soon as she made a determined effort, she began to lose weight effectively.
Her method of losing weight is actually very simple, that is, strictly controlling diet, exercising more and eating less, but it is by no means a simple diet. First, she enrolled herself in a spinning class, bought yoga mats, dumbbells and other fitness equipment, and began to exercise at home and outside. In order to ensure that losing weight does not reduce the quality of life and health, she still eats three meals a day, eggs and milk for breakfast, but as much coarse grains as possible as the staple food (sweet potatoes, corn, potatoes and yam should be changed and the quantity should be controlled); Try to eat less oil, meat, rice and noodles and more vegetables for lunch; Dinner is the key. According to her, in the first two months of losing weight, she insisted on eating only an apple or a cucumber and a tomato for dinner every day. As for snacks and supper, don't touch them at all. She said she was a little hungry at first, but she was a stubborn person. Once she makes up her mind, she will succeed. Her self-control ability is particularly strong, and her habits have become natural. She just gritted her teeth for two or three months, lost 30 pounds, and her body is obviously much better. [like] [like]
Now this elder sister is in her fifties, slim and weighs about 1 10 kg. She still insists on fitness and low-fat healthy meals, but the variety of dinners is slightly rich. After dinner every day, she walks a few kilometers with her husband. In this way, she successfully lost fat and got rid of the disease. Although she is getting old, she is not getting old, but her youthful demeanor is back. [Geili] [Geili] [Geili] [Geili] [Geili] [Geili] [Geili]
……………………………………
[Breeze] [Breeze] Tips: Although the above story is an example, everyone's physical quality is different. If you want to lose weight successfully in a short time, you have to tailor a personalized weight loss plan according to your own situation and do what you can. [Rose] [Breeze] [Breeze]
……………………………………
Trying to lose weight in a short time is a dangerous thing, and it may even be life-threatening.
Besides surgery, the only way to lose weight in a short time is to strictly control calorie intake. The essence of weight loss is that when the body consumes less energy than it consumes every day, the body will use the stored energy source-fat to supplement the body's energy gap by decomposing fat. When the intake of energy is greater than the consumption of energy (eat more and exercise less), the body will convert the excess energy into fat (commonly known as fat) and store it. Therefore, if you want to lose weight quickly, you should eat less or even exercise more, so that your body can break down fat to provide energy.
But too much ketone body, an intermediate product of fat metabolism, is toxic! Ketoacidosis is acidic, and a large number of ketone bodies will interfere with the acid-base balance of blood. This condition is called ketoacidosis, which requires drug intervention in severe cases and may lead to death in some extreme cases.
The concentration of acetone in the blood of patients with ketoacidosis will be so high that a large amount of acetone can be smelled in the exhaled gas, which tastes like fruit that has been kept for a long time.
Step by step, healthy eating and strengthening exercise are the healthy ways to lose weight. You can't lose weight overnight. As long as you insist on eating less calories (but you can't help eating too little) and exercising more, you will definitely lose weight. The so-called "fat people gain weight by drinking water" is just an excuse for fat people who can't control their mouths and legs.
I think any way to lose weight in a short time is not very reliable, otherwise there will be serious side effects.
For example, in a complete diet, many people don't eat or vomit after eating in order to lose weight in a short time. Although the effect is quick, the side effect is that the healthy balance of the body is destroyed, and the whole person will become very haggard and sallow, which is very harmful to the stomach and it is difficult to recover.
Another example is very strenuous exercise. In order to burn fat very quickly, some people will exercise excessively every day and lose fat crazily. I did lose weight, but because I lost weight too fast at once, stretched skin is difficult to recover, and there will be excess meat that is difficult to recover and become a dry and redundant swimming ring.
I have seen the Korean cosmetic variety show "Let Beauty" before. One episode is about a girl who is already very fat. In order to lose weight quickly, she lost fat crazily. As a result, she lost weight and didn't look so fat all over. However, a lot of excess meat can't be recovered and becomes ugly and terrible fat. She had to put the meat in her pants and clothes to cover up her ugliness.
From my own experience, the most reliable thing is proper diet and exercise.
Proper dieting means that you usually eat 10 full, but now you can eat seven or eight full. Sometimes if you really want to eat, you can buy some coarse grain meal replacement biscuits. The calories are not high, they are all fibers, which will not be converted into fat, and the feeling of fullness is very strong. You can fill your stomach with two pieces, and you can't eat anything else.
However, it is best to eat meal replacement biscuits several times every few days, and it is easy to get bored every day. Long-term suppression of appetite can easily lead to overeating, but it can't achieve the effect.
In addition, eat less sweets, such as cake ice cream, sugar and so on. And don't eat at all, just restrain yourself from eating often. You can eat it once a week to relieve your thirst.
Eat more vegetables and less fruits, but don't eat too much, especially sugar cane, watermelon and durian.
If you exercise, I suggest walking for half an hour to an hour every day. Long-term persistence can effectively keep fit. If you can't lose a lot of weight, at least you won't gain weight again.
Then one minute of plate support every day is also an effective way to shape. One minute a day is easy. Exercising muscles in all parts of the body can effectively help to reduce stomach and thin arms.
This is the most effective and simple exercise in my weight loss process.
I hope I can help you.