This is a good way for me to lose weight successfully. Now let me introduce you. I hope it helps!
Balanced diet+moderate exercise
The daily food intake is 800- 1200 calories.
Put an end to fried, sweet and salty food in the diet! Change the cooking method of frying to steaming, boiling or stewing without oil. Sugar used for cooking food has been replaced by sweeteners. Eat meat without skin (except fish). Try to eat less pork. Pork is not only high in calories but also high in fat. Even lean meat has much higher fat content than other meats. Meat with low fat content includes rabbit meat and chicken.
Do "eat well for breakfast, eat well for lunch and eat less for dinner".
Breakfast must be eaten and balanced, which is the key to lose weight.
I finally got fat after eating breakfast.
Some people like to eat high-calorie breakfast, while lunch and dinner are low in calories or omitted; While some people have a simple breakfast, lunch and dinner are quite rich and high in calories. Although the calorie intake of these two people is the same, the situation of fat oxidation is different. People who eat high-calorie foods for breakfast, plus low-calorie lunches and dinners, are less likely to accumulate fat. People who skip breakfast or eat too simply can't provide enough calories and nutrition at all. When they wait for lunch and dinner, their ability to consume fat becomes worse, and they eat high-calorie food. As a result, they eat more calories than they take in, and of course they are easy to get fat.
The principle of breakfast configuration: the food is diverse, mainly cereals, milk and eggs are guaranteed, and vegetables and fruits are added appropriately. Breakfast calories are maintained at around 400 kilocalories. I personally recommend oats and corn as breakfast cereals. They are not only nutritious, but also have the functions of lowering blood fat, blood sugar, cholesterol and relaxing bowels, which is very beneficial to lose weight.
Eat less for dinner. If you can stand it, you can skip the staple food at night and just eat a boiled or cold fresh vegetable.
Don't eat for 4 hours before going to bed.
Drink more water every day. Drinking water can promote metabolism. It is recommended to drink about 2000ml, but not too much, so as not to increase the burden on the kidneys. Supplementary water, of course, refers to clear water, and all drinks containing sugar, carbonic acid and milk should be eliminated.
You can also choose to drink lotus leaf tea, which must be the first strong tea, and the second tea has no weight loss effect at all. Drink a large glass before meals, half an hour after meals, and eat snacks occasionally. Lotus leaf has the effect of reducing fat and swelling, and has been a good medicine for losing weight since ancient times. MM can't drink alcohol during the physiological period.
I feel that eating bitter gourd is also very effective recently. You can drink it with fresh bitter gourd juice or boiled water, or you can buy yellow bitter gourd powder on Taobao and drink it with warm water. It should be noted that fresh balsam pear juice should not be scalded with hot water after washing, because hot water above 80 degrees will make a lot of effective components in balsam pear lose (that is, they all run into the water). If you must burn, you can choose a water temperature below 60 degrees. If the water is boiled, the bitter gourd inside can be eaten cold. Bitter gourd and bitter gourd powder are eaten half an hour after meals, and the dosage (each time) is the amount of fresh bitter gourd (at least three tablets should be eaten every day); Bitter melon powder 10g, about 250ml warm water. However, bitter melon powder is not easy to wash. I always mix some water first, and then add more water. But then again, bitter gourd can lose weight, but it tastes really good! MM should be mentally prepared!
Don't drink water for 2 hours before going to bed, and you will get edema the next day.
How to eliminate hunger?
Eating and chewing more helps to eliminate hunger and achieve the effect of losing weight.
Medical research has found that it is ideal to chew about 30 times per bite. This is not only beneficial to the body's absorption of nutrients, but also has the effect of preventing obesity and losing weight.
The weight loss effect of chewing slowly is because people's hunger and satiety are not completely determined by the empty or full stomach, but are controlled by the appetite center and satiety center in the inferior colliculus of the brain. Food enters the stomach, is digested and absorbed into the blood, so that the concentration of blood sugar, amino acids and fatty acids increases, people's hunger will disappear, the information of satiety will appear, and the brain will send out a signal to stop eating in time. If you wolf down food, you eat much more food than you actually need before the blood sugar changes in your body can react, but some people sometimes feel dissatisfied, and the result is that the more you eat, the fatter you get. Therefore, people who eat too fast may wish to slow down and limit the amount of food they eat per meal, which will play a certain role in preventing obesity.
Some young and middle-aged people with strong appetite can not only pay attention to eating three meals a day regularly and quantitatively, but also reverse the order of meals. When eating, they should drink soup, eat fruit or cold dishes first, and then eat staple food after alleviating hunger. In this way, it will be easier to stick to chewing slowly.
What if you stop greed?
This kind of situation, girls will encounter a lot. Because girls may particularly want to eat at a certain stage, there will be overeating. In addition to the physiological cycle reaction, the reason is that your usual weight loss plan may be too harsh, so it is better to be reasonable. For example, allow yourself to eat one meal in a week (remember it's just one meal, not one day), preferably breakfast or lunch. You can have a meal as you like, but don't be too full, maybe 7-8 minutes full. Hehe, that's how I freed myself!
If you exercise, you should exercise in moderation. Especially for MM, it is best not to do strenuous exercise in large doses for a long time every day, because once your body gets used to this kind of exercise, it is easy to rebound after stopping it.
You can go out for a walk (slow walk) for about half an hour after dinner to help digestion.
Don't exercise for an hour and a half before and after meals. Eating after exercise will increase appetite and promote absorption, which is not good for losing weight; Exercise immediately after meals (except for walking) will have an impact on the stomach and do harm to the body. You can choose to exercise on an empty stomach in the morning, or you can choose to exercise for about an hour at 2-3 pm. Such as skipping rope, jogging, riding a bike, climbing stairs, walking fast, etc. Of course, you can also choose to do some housework.
Hehe, you can lose 4-6 Jin a month on average. It may not be as tempting as other methods to lose weight, but I can assure you that this method has absolutely no side effects, does not harm the body, and is also good for health. The key is not easy to rebound.