1, what should I pay attention to in diet?
1, eat a few small meals every day.
If you eat more than you do, you may lose weight. "Studies show that people who eat 4-5 meals or biscuits a day can control their appetite and weight better," said Rebecca, a doctor of public health and an obesity researcher in Roosevelt area. She suggests dividing the calories you need every day into several small meals or desserts and eating them before dinner, because dinner is your last meal every day.
Step 2 add some spices
Adding spices or cold excitable fragrance to food will make food more refreshing. "Spiced foods can stimulate taste buds and prevent overeating," said Dr. Malena, a spokesperson for the American Dietetic Association. If you want to eat something sweet, eat some red high-calorie meteor candy, which is sweet, spicy and low-calorie candy.
Replace a cup of batter with a plate of vegetables.
Simply eat less dough and bread and eat more vegetables. After a year, the skirt and pants don't fit, and you have successfully lost weight. Dr CynthiaSass, spokesman for the American Dietetic Association, said: "If you remove starch from food and add the same amount of vegetables, you can reduce 100-200 calories."
Step 4 chew slowly
Edmund, Oxford University, USA. Professor Rawls pointed out that when people chew a certain food for five minutes, their appetite will be greatly reduced, so that they can reduce their food intake and achieve the goal of losing weight. It takes some time for the nerves in the human stomach to transmit the information of satiety to the brain, so if you eat slowly, you will feel full faster. Try it: every time you take a bite, put down your chopsticks, chew slowly and concentrate, as if you were using delicious food.
Step 5 eat fruit before meals
Eating some fruits every day before meals 1 hour is a simple and effective way to lose weight. Because fruit is rich in sugar, it can be quickly converted into glucose in the body and absorbed by the body to supplement the heat energy consumed by physical and mental work. The crude fiber in fruit can make the stomach feel full and relieve the strong appetite, and the crude fiber can not be absorbed in the body, thus playing a role in losing weight.
2. What should I pay attention to in daily weight loss?
1, ensure 1 1 sleep at night.
Whether sleep is adequate and reasonable is the key to a woman's figure, even more important than diet and exercise. You know, night owls who sleep too late every day have a 35% higher risk of getting fat than others. Because lack of sleep will increase the body's demand for sugar and starch, at the same time, it will stimulate the body to secrete more stress hormone cortisol and increase the body's absorption of fat. Want to get rid of fat and keep fit? Then you should try to go to bed before 23 o'clock at night and get enough sleep for 7 hours every day, so as to prevent your body from accumulating fat.
2. Walk more.
When you go out, park your car farther and increase the amount of exercise on foot. If you are used to carrying a backpack when you go out, so much the better, and you will do more exercise.
3. Exercise on weekends, too
Most people can find a lot of reasons not to exercise on weekends, but if you are willing to spend a little time exercising on weekends, you will achieve your weight loss goal faster.
4. Climb stairs frequently
My office is on the 1 1 floor, and there are 368 stairs from the 1 1 floor to the basement (I counted them). If I run twice a day, I'm not far from my weight loss goal.
Step 5 brush your teeth after meals
In order to get rid of the bad habit of gluttony, it is a good idea to brush your teeth immediately after meals, or brush your teeth when you realize that you have eaten too much. The refreshing feeling in your mouth will make people feel refreshed, and it is easy to have the idea of "just brushing your teeth, and don't want to destroy it because of eating snacks".
A quick and good way to lose weight, followed by 15 days. If you want to lose weight, try it quickly. Follow the method and easily build a slim figure.
3. What should I pay attention to when exercising to lose weight?
1. Don't sit down and rest immediately after exercise.
Whether participating in aerobic exercise or anaerobic exercise, physical fatigue and muscle soreness will occur after fitness. For people who exercise regularly, muscles can get enough oxygen during exercise, and carbohydrates decompose less lactic acid, so muscles will not have obvious pain. For people who don't exercise often, the pain after exercise will be more obvious, so don't sit down and rest at this moment, which will affect blood circulation, lead to excessive lactic acid secretion, and more easily aggravate muscle fatigue. After strenuous exercise, you should walk slowly 10 minutes and take more deep breaths, which will help your muscles to eliminate fatigue as soon as possible.
Don't take a bath immediately after exercise.
After exercise and fitness, many people will get used to taking a hot bath immediately. In fact, this practice is not scientific. During exercise, the speed of blood return in the body will be accelerated, and the heartbeat will also be accelerated with exercise. If you take a hot bath immediately, the blood circulation between muscles and skin will continue to accelerate, resulting in insufficient blood supply to other organs of the body, hypoxia in the brain, and even a heart attack in severe cases.
Don't let your body cool down immediately after exercise.
During exercise, blood vessels on the body surface dilate, body temperature rises, pores relax, and perspiration increases. Walking into the air-conditioned room immediately after exercise or taking a cold nap at the fan outlet will make the skin tense and sweat, leading to physiological disorders such as temperature regulation and decreased immune function, which will lead to colds, diarrhea and asthma. The correct way is to do exercise for half an hour, and then enter the air-conditioned room after the body cools naturally. At the same time, before entering the indoor environment with low temperature, you should wipe off the sweat on your body and head to prevent discomfort.
Don't drink cold drinks immediately after exercise.
When exercising, the body sweats a lot. If you don't pay attention to proper drinking water during exercise, many people will be thirsty. If you drink a lot of cold drinks at this time, it is likely that the throat, esophagus and other organs contract sharply when they are cold, and stomach cramps lead to abdominal pain. For people with weak stomach and spleen and stomach deficiency, diarrhea may also be caused. Therefore, you should avoid drinking a lot of cold water immediately after exercise.
Don't eat immediately after exercise.
Excessive physical exertion after exercise will make many people feel hungry, but it is not advisable to eat immediately after exercise. At this time, if you eat it immediately, it will increase the burden on the digestive organs and have a negative impact on gastrointestinal health.