1, daily weight loss coup
1. What's for breakfast?
A good day begins with a muffin or bagel rich in carbohydrates-you may have heard this expression many times, and you may have done the same. Did you know that a full-calorie breakfast can help you maintain your weight? Research in Obese People magazine shows that a high-protein breakfast can keep the metabolism of human body vigorous all day, while eating a high-carbohydrate breakfast can make people fat. This doesn't mean that you can indulge in bacon and fried eggs at will. An article published in the Journal of American Nutrition Society pointed out that people who only eat eggs every morning lose 65% more weight and 83% more waist circumference than those who eat bagels. In fact, three kinds of protein and a whole egg can ensure the protein needed by the human body and prevent you from taking too much cholesterol.
2. Be sure to move
We often tell ourselves that we must go to the gym to exercise today, and then finally work overtime in the office, or sit on a comfortable sofa at home, or even eat snacks while watching TV. In an article published in 2009, PsychologyandHealth said that research shows that people who are under pressure from work or life are reluctant to participate in sports. Then, you should consider arranging the fitness in the early hours of the morning. It's a good idea to take part in a series of exercises or make an appointment with a personal trainer. Do you have to get up early if you are worried about money?
Eat snacks in a planned way
StephenGullo, a nutritionist from new york, said: "If you are always hungry, you will not only crave high-calorie and high-fat food in your heart, but also absorb more energy once you eat it." You should prepare some snacks with high dietary fiber and low protein (each serving contains about 100 calories) to satisfy your chewing desire, and set up "appointment reminder" in the calendar, which can be enjoyed every three or four hours. ChrissyWellington, a nutritionist in CanyonRanch, Massachusetts, recommended almonds (or almonds, commonly known as American almonds), half a nutrition bar, apples, pears, carrots and cucumbers. She especially reminded that fruits and vegetables should be eaten together with skin to increase gastrointestinal peristalsis and satiety.
Reduce sitting time
According to the research report of American Journal of Epidemiology 2065438+00, sitting time is directly proportional to obesity rate and mortality rate. You should stand up and do some exercise in the last five minutes of every hour. KristinMcGee, a famous yoga and pilates instructor in new york, said that it is best to set reminders in the computer to avoid forgetting. In addition, choose the farthest way to the bathroom and often take the stairs instead of the elevator. When you need to communicate with your colleagues, you should go to his/her seat and have a face-to-face conversation instead of calling or emailing. If you need to make frequent phone calls at work, you can prepare an earphone to wear on your head. Even if you can't walk around, at least you can stand up, which can increase your calorie consumption by 60 or more per hour.
Concentrate on eating
Sitting at your desk while working is a very dangerous habit, which will make you eat more and more. According to a research paper published in the Journal of Clinical Endocrinology and Metabolism in 2009, eating too fast will lead to excessive intake, because the brain's attention is too distracted to feed back the information of "full" in time. Try to stay away from the office at lunch time. "Enjoy your lunch for half an hour. The slower you eat, the more you can appreciate the delicious food and satisfy your soul, "Gulo said.
6. Interwork activities
Have to sit down again? A study by Mayo Clinic found that people who often stand up burn 350 more calories every day than those who keep a fixed posture. If you don't want to attract people's attention often, then there are several tricks you can try by sitting down: move your feet like stamping your feet; Spread your feet apart, relax your upper body and lean forward; Turn the chair left and right to exercise the waist muscles. There are many pictures on MayoClinic's website to teach you to stretch secretly in the cubicle.
7. Have dinner at dinner time.
Whenever you come home late after working overtime, you must generously refuse to cook. Take-out and instant noodles from fast food restaurants must be the first choice (you know these foods are unhealthy). JenniferWarner, founder of Hampton Medical Weight Loss Center, suggests that you store some low-sodium frozen foods such as vegetable pies, brown rice and vegetarian dishes in the refrigerator. If you like protein food, salmon and lean chicken breast are cooked relatively quickly and the operation is relatively simple.
8. Relax after work
It's not stressful for eight hours at work, but please don't take it home. Research at the University of Cincinnati has discovered a modern disease called "office lover syndrome" because sugar lowers the level of "stress hormones" in the body. Similarly, a report from the University of Pennsylvania said that people who feel stressed often need to eat two meals to relieve their unhappiness. Turn off your cell phone at the right time, do a SPA to repair your overdrawn body and gaunt face, or go to a yoga class, even if you just walk outdoors, you will be covered in blood.
2. Suppress appetite and become slim
1. Don't buy, don't eat or get fat.
If you always can't resist the desire to eat, then Bian Xiao will seriously advise you to reduce the chances of shopping in supermarkets and supermarkets. As long as you don't buy, don't eat, and naturally you won't get fat _!
If you really want to buy daily necessities, it is recommended to make a purchase list before going out. After buying these items, go straight to the cashier immediately and don't look back! Don't wander aimlessly, lest "shopping desire" get out of control.
2. It is better to use imagination.
People who love potato chips can try to sprinkle a little licorice powder on the crispy "seedless guava" and imagine a new flavor of potato chips. Seedless guava is low in calories and rich in dietary fiber, which not only helps to lose weight, but also helps to defecate smoothly!
People with poor imagination can check the calorie gap between fruit and junk food. I believe that the result will probably make you stay away from it and dare not touch it again.
Take guava (40kcal) and potato chips (460kcal) with the same weight 100g as an example, and the heat difference between them is as high as 420kcal, which is amazing!
3. Low-calorie desserts like to lose weight
Bian Xiao knows that it is not easy for people who like sweets to give up for a while. It is better to find some desserts with lower calories and healthier and more natural ingredients instead.
For example, replacing strawberry cake with yogurt ice cream has only half the heat of Haagen-Dazs, but it can instantly reduce the heat by hundreds of calories, and the taste and satisfaction remain unchanged!
4. Early warning methods for fat girls
I believe that in every girl's heart, there is a picture of a perfect figure. The reason why she is serious about losing weight is to achieve her ideal goal.
These junk foods are not only a stumbling block to us, but also make us fall into negative emotions such as depression, self-blame and stress. They are completely demons on the road to healthy weight loss.
It is suggested that you can post pictures of fat girls or pigs on snacks, and remind yourself to be temperate when you want to eat.
You can also change it to positive motivation, and stick a picture of my gentle and graceful sister or thin person on the wall or under the desk mat, and you can encourage yourself to stick to it when you see it. It is also a good choice if you have a photo of yourself when you were young.
Like Bian Xiao, I set the photos of my girlhood as my desktop. Whenever I want to be lazy, I will ... well, I'd better go to exercise, isn't it very effective?