First, the way to lose weight
1, exercise to lose weight.
Among all kinds of weight-loss methods, the safest and most effective one is exercise, which is the bane of obesity, and among all kinds of exercises, the most ideal one is swimming. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer of water is 28 times that of 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. In addition, swimming makes the body get full exercise. 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.
2. Food and diet.
Dieting is also a common way to lose weight. Some foods are excellent foods to lose weight, such as the following selected foods, which will definitely make you lose weight unexpectedly.
1. Now most people are in a sub-health state, especially some urban white-collar workers. Sitting in a sedentary office does not exercise often, so there will be a small belly accumulation. If you can drink a few mouthfuls of wax gourd lotus leaf tea, you can lose weight! Bian Xiao suggested that wax gourd lotus leaf tea drink it before meals or on an empty stomach, which is more conducive to relaxing bowels and enhancing his resistance to greasy things.
2. Honey contains excellent sterilization and detoxification, which can discharge the residual waste in the body, improve the metabolic function of the whole body, and burn the excess fat accumulated in the body as energy. However, due to the increase of blood sugar level and satiety, it is very beneficial to reduce calorie intake.
3. Lemon rose tea is the first choice for many girls to drink scented tea, but lemon rose tea is not only a beauty artifact, but also your weight loss artifact. Lemon is a female fruit, which contains a lot of citric acid, which can promote the secretion of proteolytic enzymes in the stomach, increase gastrointestinal peristalsis and help digestion and absorption. Because rose tea has a strong fragrance, it has a good effect on treating halitosis, and long-term drinking can improve sleep. Rose tea can also help digestion and eliminate fat, so you can lose weight, and the best effect is to drink it after meals.
4. Coix seed is relatively cold, and its main function is to clear away heat and dampness. Coupled with adzuki beans with weight-loss function, eating red beans can make your thighs and waist have very obvious curve effects, and the golden combination has a very amazing effect.
Second, the reason why weight loss is easy to rebound
1, lose weight in the wrong way
When many people lose weight, they often use extreme or wrong methods to lose weight. They may lose weight quickly in a short time, but they are very easy to rebound. The important reason is that they lose water instead of fat, which not only does not make them lose weight, but also seriously affects their health.
2. Interrupt the action of losing weight
Many people lose weight very well in the early stage of weight loss, so they often think that they have achieved the weight loss effect, or the weight loss effect is not significant, so they interrupt the weight loss action, which not only fails to achieve the weight loss effect, but also is very easy to rebound.
3. Bad living habits
An important reason why people get fat is bad living habits. Overeating, lack of exercise and unbalanced nutrition will make the body more bloated, not to mention thin and healthy. Therefore, if you want to lose weight or not rebound, you must get rid of bad living habits.
Third, form good habits.
1, get into the habit of weighing every day.
Although it is frustrating to see the pointer pattern on the scale motionless, it can play a role of reminding and vigilance. As long as you gain a little weight, you can control and adjust your diet in time to prevent it from rising. According to research, people who weigh themselves every day lose twice as much weight as people who don't weigh themselves often.
Step 2 calculate the calories of food
The common cause of obesity is that calorie intake is higher than consumption. Knowing the calories of food, calculating and recording the daily intake of food and calories can not only be used as a basis for tracking consumption, but also for self-control or selective intake when eating, and can also develop healthy eating habits.
Step 3: Measure the amount of food.
Buy a small scale to measure food, and use it at home. This can not only avoid excessive intake, but also visually check the amount of food when eating out after getting used to it, so as to avoid excessive intake.
4. Plan three meals.
There are indicators to follow and it is easier to control. Although sometimes it is inevitable that the heat will exceed the plan, it will not be too outrageous.
5. Eat less buffet.
Try to eat less buffets, especially those restaurants that advertise unlimited food. If it is unavoidable, put as many vegetables and fruits as possible on the plate, leaving only a small space for lean meat or skinless chicken and whole grains. Avoid fried food.
Step 6 refuse temptation
Snacks, snacks and sugary drinks are the most taboo to lose weight. Do a good job of diet control before going out to eat, such as planning the main course first, or drinking a glass of water before going out, or drinking soup before eating to reduce the amount of food. Don't patronize the West Point Bakery, there are too many temptations. Leave the table immediately after eating. It is not advisable to eat while watching TV, so as not to overeat unconsciously.
7. Eat more food with a strong sense of fullness to fight hunger.
At present, all the delicious food is drooling, and hunger is even more unbearable. What weight loss plan is put aside! Have a big meal! Addicted! So, miserable! The balance vibrates greatly. According to a survey conducted by the University of Pittsburgh in the United States, those who can control their weight most successfully are those who continue to take a full diet. For example, all kinds of fruits and vegetables, whole grains, tofu, lean protein, weak constitution and cold weather can make the stomach feel full after eating and reduce the amount of food. Of course, beware of fruits with high sweetness.
8. The diet includes dairy products.
Many studies show that drinking three servings of milk, yogurt or cheese every day is very helpful to lose weight and burn fat. For women, dairy products can also provide calcium to strengthen bones.
9. Extend the exercise time
Experts recommend at least 30 minutes of exercise five days a week. The longer you exercise, the more calories you burn, and the better your weight loss effect will be.
10, exercise muscles
Weight training (resistance training) can increase muscle, muscle metabolism is eight times that of fat, that is, the more muscle tissue, the more calories are consumed. For those who have not done weight training, it is recommended to join the course now. What has been done will gradually increase the weight of training and continue to challenge yourself.
1 1, breakfast is indispensable.
Many dieters mistakenly believe that skipping breakfast can lose weight. Research in Imperial College London, London shows that skipping breakfast will change the brain's reaction to food, thinking that you need high-calorie food, which will easily prompt you to increase your chances of eating high-calorie food. This not only hinders weight loss, but also leads to weight gain.
12, have tea
Experiments show that tea extract can improve the metabolic rate of human body and help to fight obesity. In 2000, National national cheng kung university Hospital of Taiwan Province Province found that drinking oolong tea, green tea or black tea can reduce body fat and abdominal fat. However, tea will affect the absorption of iron and increase the loss of calcium, and the appropriate amount is appropriate.
Chinese medicine suggests that you should not drink tea when you are hungry, which will increase your stomach acid. Of course, people with stomach problems should not drink more; It is not advisable to drink tea before going to bed, because caffeine will affect sleep, and theophylline has diuretic effect, which will cause nocturia and affect sleep.
13, never give up
In this process, it is inevitable to indulge yourself for a while, such as eating more fast food cakes or eating a big meal. But many people will give up for an excuse and return to the original unhealthy eating habits. Making mistakes is no big deal. Even if you make the same mistake again, it's not the end of the world. You can always get back on track and continue, just don't give up.