30 tips to lose weight (you can lose weight without dieting)

0 1 Don't diet

Dieting is too painful and anti-human. When you are very hungry, it is easy to eat more for revenge. It is important to lose weight, but it is equally important to maintain a balanced diet and a happy mood.

You can eat more foods with strong stomach feeling or relatively low calories. For example, those with high protein content, rich fiber content, rich slag, chewy, full of water and occupying a large space.

Change the order of eating.

Don't pull rice and noodles at the mention of chopsticks. It is not easy to control calories, and blood sugar rises quickly. How about this:

Eat two more servings of vegetables first, preferably boiled in water or with a little oil. And some foods rich in protein, such as lean meat, fish and shrimp, tofu, eggs and so on. Finally, have a bite of rice, steamed bread and other staple foods.

Drink plenty of water

Drink a glass of water before meals and fill it with water, so that you can eat less at dinner. If you are hungry between meals, drink a glass of water first. You think you are hungry, but in fact you may just be thirsty. Adequate water can ensure the normal metabolism of the body and help to lose weight.

04 drinks can also be drunk, but it is recommended to choose sugar-free carbonated drinks and replace them with coke zero and sugar-free sprite. Milk tea can also be sugar-free, but it is actually sweet. Ice cubes are better and can consume a little extra heat.

Eat fresh fruit instead of juice.

A cup of pure fruit juice can drink 20~40 grams of sugar, which is more than the pistachio water in the fat house, not to mention fruit juice drinks. Fresh fruit usually contains more beneficial ingredients than pure fruit juice, such as dietary fiber, which helps to promote intestinal peristalsis.

Try not to eat midnight snack.

Just eat some fruit and vegetable salad or drink a cup of milk and soy milk before going to bed. Don't fry, barbecue or skewer. If you don't eat midnight snack, you can reward yourself with a hearty breakfast the next day.

When eating meat, first white and then red.

If you want to eat meat, choose fish, chicken and shrimp first. After white meat is peeled, the fat content is usually lower than that of red meat. Eating white meat first, or one bite, two bites or three bites of red meat, will make you lose weight all day.

Don't eat 08 skins.

Eat chicken skin, duck skin, pig skin and the skin of fried food as little as possible. The oil is really big.

Add coarse grains to the staple food.

On the one hand, the heat will be lower. On the other hand, most coarse grains are not very delicious, so they won't eat too much ... In the long run, they will lose weight.

10 Don't eat too salty and spicy.

Heavy taste is easy to eat more and more. Think about it, which hot pot is not full, a spoonful of Laoganma can Kazuhiro Mori bowl of white flour. A salted duck egg can lose weight by drinking three bowls of gruel, starting with a light diet.

1 1 Eat slowly.

You don't have to count how many times you have to chew, but it's good to savor the food and let it stay in your mouth for a while. You can eat less while protecting your stomach. It takes time for the gastrointestinal tract to feel hungry and full. Eat slowly and give the gastrointestinal tract time to react, so it is not easy to eat more.

12 for small tableware

The most convenient way to eat less is to change the tableware. Small dishes, small dishes with meat, small bowls with rice and small cups with wine can easily reduce daily food intake.

13 You'd better not drink.

No matter what kind of wine, its calories are not low. In addition, when most people drink, they are always accompanied by food, meat and friends. They are easy to talk, drink too much and eat too much. Abstinence from alcohol is much easier than abstinence from three meals.

14 Don't eat with video.

English drama, American drama and short video of variety animation are all cooking artifacts. Attention is attracted by mobile phones. At this time, even if the stomach tells the brain that it is full, the brain has no time to deal with it and will unconsciously eat too much. Concentrate on eating and don't be distracted. Eating and playing computer is the same as watching TV.

Do some bed exercises.

Before going to bed, you can do exercise in bed for about ten minutes, and then completely relax and lie down. For example, sitting in a sitting position and rowing to tighten the abdomen.

Leave the table after dinner

You will never just sit at the table and do nothing. Chopsticks and spoons are at hand, and leftovers are in front of you. What else can we do? There is a chopstick in this bowl, so please put it in that plate. I took a few more bites unconsciously. Leave the table as soon as possible after eating.

17 put snacks out of sight. Hide snacks in difficult places, refrigerators, high cabinets, deepest drawers, or simply put them on the shelves of convenience stores. Don't take them home. Be sure to hide snacks when you are not hungry.

18 snacks can be eaten, choose small packages.

What if I really want to eat snacks? You don't have to quit completely, choose the right snack variety. A box of low-fat milk, an apple, 10 almonds, a piece of graham crackers and a small piece of dark chocolate are better choices. Replace dessert with low-fat cheese and fruit. As a snack, one 150 calories is almost enough.

19 Give priority to snacks with less oil.

What if I really want to eat snacks? You'd better not eat oil

The fat content of air-dried or freeze-dried fruit slices is mostly below 65438 0%. However, the fat content of low-temperature fried banana slices and other fruit and vegetable slices can rise to 10%~20%.

You can choose high-protein snacks.

When you really want to eat snacks, try not to choose snacks with high carbon and water, such as biscuits and cakes.

Protein-rich snacks can be used instead, such as low-salt beef jerky and chicken breast meatballs.

A variety of food ingredients cause different satiety in the body. Generally speaking, foods with high protein content, large volume and high dietary fiber have a stronger satiety.

Even if the calories are equivalent, it is a healthier choice.

2 1 change your left hand to eat snacks

What if I really want to eat snacks?

Studies have found that eating snacks with non-dominant hands will reduce the amount of snacks. If you really can't help eating snacks, eat with your left hand.

When you are hungry, don't buy things without much explanation. If you don't believe me, try it and see what will be in the shopping cart. Look back at 18.

Don't stay up late

Irregular work and rest and lack of sleep may cause hormone secretion disorder, thus increasing the possibility of obesity. Going to bed early can also put an end to the desire for supper. So, going to bed early tonight may help you lose weight.

Sit less and stand more, stay less and move more. Take two steps. No problem.

Don't order takeout for lunch, eat on foot.

Pacing back and forth while talking on the phone.

Stand and work for at least one hour every day.

Pay attention to your posture when you walk, don't bow your head, stride, tuck your hips and abdomen.

Putting a weighing scale and an accurate weighing scale in the room can objectively reflect your weight loss effect and even secretly urge your weight loss plan.

Don't believe that losing a lot of fat in a short time, losing 2 kilograms a month is the speed of healthy weight loss.

You're insisting.

If you are really worried about your health, make up your mind to lose weight and stick to it, you are likely to succeed.

Keep a good mood

Good mood has a positive effect on weight control.

Establish a reasonable reward and punishment system. There are rewards and punishments, more motivation. For example, reward a hot pot milk tea on weekends.