The healthiest, reasonable and quick way to lose weight is of course the perfect combination of "6 points nutrition +3 points exercise+1 minute habit". If you use the wrong method to lose weight, you will not only lose weight, but also bring great harm to your body. There is no shortcut to losing weight. The most important thing is to rely on "diet". You must give up some foods and control the calories you consume in a day, and exercise only helps you shape your body. People who can do the following 18 weight loss basics will lose weight!
0 1. Never try detoxification and fasting.
Your liver helps to detoxify, and the best way to detoxify is to eat a balanced diet and drink plenty of water!
02. Don't completely forbid yourself to eat certain foods.
Every time you forbid yourself to eat a certain food, it will look more attractive, and eventually you will eat it, because guilt will make you eat more, so the best way is to allow yourself to eat, so you can get happiness from the food, but keep the right attitude, because you really want to eat it, not because they happen to be there.
Promise yourself to eat at least one healthy meal every day.
You don't need to be healthy for every meal. You only need one meal, eat until you are 5 minutes full, cook by yourself, put less oil and salt, eat lean meat, eat more vegetables, eat less staple food and drink a large glass of water. This is health.
04. When you start exercising (or resume exercising), it is better to do less than more.
Actually, I'm telling you, if you just start exercising, don't challenge difficult sports or too intense sports at once. You should set a goal that you can achieve, such as going to the gym twice a week and gradually increasing the number of times.
05. Make eating out a "special" occasion.
Cooking at home is definitely healthier and cleaner than eating out, and it is easy to control calories, so eat out as little as possible unless there is something to celebrate or get together to enjoy the delicious food in the restaurant!
06. Get into the habit of writing down what you want to do, especially the items you can't miss, and put sports first.
Many people will be divided into two categories in the to-do list, one is "must do" and the other is "can or can't do". At this time, it depends on your mentality. You must put sports in the category of "must do", make a commitment to yourself and really do it.
07. I don't want to eat snacks every break.
You are not hungry, just idle or greedy. You can drink water or get up and walk instead of snacks.
08. Turn water into your main "drink"
Only drink water this month, whether it's soda, coffee, juice, etc. , not water. If you can't stand drinking water without taste, you can add some fruits to increase the taste, and you will get used to drinking water slowly, which will also help the digestive system.
09. Increase weight training
Although aerobic exercise is indispensable, strength training can help you increase muscle mass and shape your body. Once you have more muscles, your natural metabolic rate and fat burning rate will also increase.
10. Spend more time with people who can really achieve their goals.
Every gym has people who achieve their goals and achieve body changes. Find them and exchange ideas with them. They will be your source of motivation!
1 1. Know the calories of food or snacks.
How many calories are there in food or snacks? How much did you eat?
Most people don't know how much food they eat in a day. Eating too many calories will harm themselves, so go and see what the real calories are and how many calories you need! If you are lazy, don't say you want to lose weight!
12. Develop a good habit of getting up early to exercise.
If you don't have the habit of getting up early to exercise, get into the habit of getting up early.
Recommended reading: "Get up early to lose weight" gets twice the result with half the effort.
Cooking a healthy and rich breakfast, a cup of tea or black coffee can make you feel comfortable, welcome a new day and make you have healthier choices all day.
13. Eat three servings of green vegetables every day.
Green vegetables are not only low in calories, but also high in fiber, which is a very important part of the diet, can increase satiety and is rich in nutrition.
14. Don't store junk food at home.
Nutritious food replaces junk food, leaving only healthy food at home. If you want to eat junk food, you have to buy it ... People are lazy, and the thought of deliberately buying it makes you less eager to eat.
15. Set physical goals
Instead of setting a goal about your appearance, set a goal about your body becoming strong and feeling good.
In fact, it will be easier to achieve the purpose of strengthening physical strength or softness than if you just want to lose weight as soon as possible. If you watch your body get better day by day, it will also make you more motivated.
16. Restrain food intake
If you can't control your food intake, then carefully calculate how much food you need to eat.
If you haven't deliberately practiced self-control, "diet control" is just lip service, or just fishing for two days and drying the net for three days.
Recommended reading: Don't use the cold weather as an excuse! Chinese medicine teaches you to lose weight in autumn and winter, and eat like this.
On the contrary, it is better to restrain yourself with figures and practical goals, and calculate the daily calories and the requirements of various nutrients.
17. invest in professional sports coaches
Having a professional, experienced and charismatic coach can definitely help you persevere, help you develop good habits and provide you with correct weight loss knowledge.
18. Don't be too obsessed with "perfection", happiness is the most important thing.
The goal is important, but the enjoyment process is more important. Enjoy the happiness brought by exercise and healthy life, instead of doing it to lose weight, and you will find it easier to achieve your goal.
Although these seem trivial, they are really the key to losing weight. Share these correct weight loss concepts with more people!