Methods 1: Dietary skills
1, be rational. Most people can't safely and healthily lose 1.3kg in one week or 2.6kg in two weeks. Crash dieting, taking laxatives, or other unhealthy methods may lose a lot of weight, but it is easy to make people sick.
2. Drink plenty of water. Drinking more water can speed up metabolism, prevent bloating and make the digestive system more regular-all of which are very important for losing weight.
3. Reduce the consumption of carbohydrates. Carbohydrates can be quickly decomposed in the human body, which makes people feel hungry quickly. They also "imply" that the human body stores fat. All this makes it impossible to lose weight. It may be difficult not to eat carbohydrates at all, so eat less. At the same time, within two weeks of losing weight, eat more fruits, whole grains and other foods that are good for your health. These foods decompose slowly in the body, so we are not so hungry easily. Moreover, these foods are also rich in cellulose which is beneficial to human body.
4. Eat more vegetables and lean protein. Vegetables and lean protein are more likely to bring "satiety", so we won't feel hungry soon. Vegetables and lean protein are also rich in trace elements needed by human body, and vegetables are rich in cellulose. Roasted chicken breast mixed with salad, green leafy vegetables, carrots, tomatoes or other vegetables is a perfect combination of lean protein and vegetables. Of course, there are other ways, such as: at least half a plate of vegetables when eating.
Soak carrots, cherry tomatoes or other vegetables in chickpea sauce as snacks.
Add spinach, cucumber slices or bell pepper slices to the turkey sandwich.
5. Reduce sugar intake. Many healthy foods naturally contain sugar, such as dairy products, vegetables, fruits and grains. You can't help eating these. However, some foods with high sugar content are the "culprits" of obesity, such as baked desserts, cereal desserts, juices, sodas and sweets. Here are some precautions: don't add sugar to coffee or cereal.
Read food labels carefully; Many packaged foods contain sugar, such as spaghetti sauce, energy drinks, sand tea sauce and so on. Many people may not think of it.
Remember, sugar has many names. On the labels of some packaged foods, sugar may be called high fructose corn syrup, corn syrup, maltose, sucrose, glucose or corn sweetener.
6. Stop taking sodium (salt). Sodium will make our body store too much water. Generally speaking, 55%-60% of our body weight is made up of water. Stop eating sodium during the two weeks of losing weight. Here are some ways: don't add salt to food. If you really feel "tasteless", add some salt-free seasoning.
Try to eat less processed foods and packaged foods-these foods are quite high in sodium.
If you have to choose packaged food, choose the one with less sodium.
Salad dressing and other sauces are usually high in sodium. Minimize it, and it is best not to eat these sauces.
7. Don't drink. Many people consume a lot of calories through alcoholic drinks without knowing it. A glass of hard liquor contains 100 calories, a glass of white wine contains 120 calories and a glass of beer contains 150 calories. Please don't drink for two weeks to lose weight. If you have to drink, please choose wisely. Here are some ways: Choose a simple cocktail-a cocktail of fruit juice and liqueur is much higher in calories than a simple vodka tonic water.
Swimming wine and soda water are made into soda water.
Try hard liquor-it contains no calories and is very delicious.
Choose low-alcohol beer instead of regular beer.
Don't drink sugary drinks
8. Make some small changes. Making some small changes to your diet may reduce your calorie intake. Eat less, choose low-fat foods and never consume more calories-all these small changes will make a big difference. Here are several ways: add low-fat or skim milk to tea or coffee.
Change the mayonnaise in the sandwich to mustard.
Put less salad dressing in the salad.
Dip food in gravy or sauce instead of pouring gravy or sauce directly on food.
Method 2: Exercise skills
1, fixed exercise time. If you want to lose weight quickly in two weeks, you must exercise every day. It is best to exercise at a fixed time. To do this, you need to set aside an hour every day. Write the exercise plan on the schedule or set a "reminder" on your mobile phone and take it seriously as a major event.
2. Do aerobic exercise. Muscle exercise is very important for long-term shaping. But to lose weight quickly, aerobic exercise is king. Aerobic exercise, or cardiovascular exercise, refers to all exercises that can improve cardiovascular function: walking, running, cycling, swimming, elliptical machine, etc. To lose weight, do at least one hour of aerobic exercise every day. Remember the following points: If you can't adapt to the large amount of exercise, you can start slowly, gradually increase the amount of exercise and increase the exercise time.
Intermittent exercise-alternating short-term high-intensity exercise with moderate-intensity exercise-is an excellent way to burn calories.
Try to exercise as much as possible. This can exercise different muscle groups and be more interesting.
3. Walk 10,000 steps every day. Walking is one of the best forms of exercise. Experts suggest to lose weight and take at least 10000 steps every day. This may not be difficult if you are engaged in manual labor or work that requires standing for a long time. However, if you work in an office, it may be a big challenge to walk 10 thousand steps every day. Here are some suggestions: park your car farthest from the office.
Every hour of your work, stand up and walk around the office.
You can stand still while watching TV.
Use a wireless phone and walk back and forth when answering the phone.
Whenever possible, try to take the stairs instead of the elevator.
Method 3: change your lifestyle.
1 First of all, understand the importance of changing lifestyle. If you don't change your lifestyle and develop healthy living habits, any dieting and exercise will be ineffective. Whether it is short-term weight loss or long-term weight loss, you need to change your lifestyle.
2. Create a healthy diet. Healthy eating habits are cultivated-they don't fall from the sky. People who adhere to a healthy diet are more likely to succeed. Here are some ways: make a weekly diet plan including healthy meals and snacks, and strictly implement it. At the beginning of each week, buy the food you need for this week's diet plan, so you have no excuse to violate the plan.
Sit down and eat slowly. Studies show that eating with a plate while sitting at the dining table absorbs much less calories than taking food from the package while standing.
Put some healthy and nutritious snacks in your wallet or handbag so that you won't choose other unhealthy snacks.
3. Learn to cook from scratch. Eating out all the time is bound to get fat. When cooking at home, you will find that the calories absorbed are greatly reduced. Try to cook all kinds of food from scratch. Understand the ingredients of food and add less "diet killers" (such as sugar and salt), and you will enjoy it and benefit a lot.
4. Ensure adequate sleep. Research clearly shows that it is difficult to lose weight without enough sleep. Lack of sleep will cause hormonal imbalance in the body that regulates hunger, and then make people feel hungry. In order to lose weight, you should get at least 7.5 hours of sleep every day.
5. Watch less TV. Studies show that adults who watch TV for more than 3 hours a day are more likely to suffer from obesity than adults who watch TV for less than 1 hour a day. There is a reason for this: watching TV is not a healthy activity. It is also likely to be served with snacks. But there is absolutely no need not to watch TV. The following methods may make "TV time" healthier: do some exercise while watching TV. Put the TV where you can see it on your bike or treadmill, and burn calories while exercising.
Do several sets of push-ups or sit-ups during advertising time.
Hide the remote control. So you have to stand up and tune the channel. It can also reduce unnecessary tuning time-many people do.
Find something else to do so that you won't eat snacks while watching TV. Knitting, crocheting and folding clothes are all good.
Tips Many people find it very effective to set goals for successful weight loss. This goal can be a skirt or jeans that you want to wear again. Hang it by the mirror to remind yourself that this is the goal.
Don't neglect breakfast. Eating breakfast can make you burn fewer calories all day.
Don't neglect lunch. If you eat, you will be more inclined to choose a single diet.
Warn against excessive exercise. If you feel dizzy, weak, unable to speak, painful or arrhythmia, you must stop.
It is dangerous to lose weight just by starving or restricting food. To be safe, eat at least 1200 to 1500 calories a day.
Don't take diet pills, diet foods, miracle diet pills or other drugs that claim to lose weight quickly. Many of these drugs have very bad side effects.
Enemas and laxatives may be effective for rapid weight loss in the short term, but they are harmful for long-term use.