Methods 1: Follow the "popular" diet and get short-term effect.
1, try the "three-day recipe". This three-day cookbook, sometimes called the army cookbook, is a diet plan with strict requirements for breakfast, lunch and dinner within three days. Using this method requires following the meal plan as much as possible, and then returning to the standard 1500 calories for the rest of the next week. Breakfast on the first day includes: 1 cup (0.25 liter) of sugar-free black coffee or tea.
1 slice of toast, preferably whole wheat bread.
2 tablespoons (30 ml) peanut butter.
1/2 grapefruit
Lunch on the first day includes: 1 cup (0.25 liter) of sugar-free black coffee or tea.
1 slice of toast, preferably whole wheat bread.
1/2 cans of tuna
Dinner on the first day includes: 3 ounces (85 grams-about the size of a playing card) of any meat.
1 cup (340g) mung bean, steamed or eaten raw.
1/2 banana
1 Apple
1 cup (0.25 liter) vanilla ice cream (wow, and dessert! )
The next day's breakfast includes: 1 eggs, and you can do whatever you like.
1 slice of toast, preferably whole wheat bread.
1/2 banana
The next day's lunch included: 1 boiled eggs.
1 cup (0.25 liter) white cheese
0.7 oz (20g) baked sweet potato.
The next day's dinner includes: 2 hot dog sausages (no bread)
1 cup (340g) of cauliflower
1/2 cups (170g) carrots.
1/2 banana
1/2 cups (0. 12 liters) of vanilla ice cream (dessert again, great! )
Breakfast on the third day includes: 1 little apple.
1 slice of cheddar cheese
0.7 oz (20g) baked sweet potato.
Lunch on the third day includes: 1 eggs, which can be cooked in any way you like.
1 slice of toast, preferably whole wheat bread.
Dinner on the third day includes: 1 cup (340g) tuna.
1/2 banana
1/2 cups (0. 12 liters) of vanilla ice cream (third dessert! )
2, you can consider fasting for 3 days. Some studies show that drinking only water for three consecutive days and limiting yourself to no more than 200 calories a day can help you restart your immune system and lose weight quickly. This form of "forced hunger" can exhaust your energy reserves (in the form of glycogen), and once you finish fasting, you can regenerate immune cells in your body.
"Warning!" Fasting may cause harm, especially to children, the elderly or other people with health problems. If you really want to try three-day fasting, you should consult your doctor first.
Method 2: Short-term weightlessness
1, control salt intake. Sodium helps to store water in the body, limit the intake of salt and other high-sodium foods, and help you reduce your waistline. Limit the daily sodium intake to1-1.5g (0.04-0.05oz) (doctors recommend that people under 50 take less than 2.3g, that is, 0.9oz).
Avoid canned and packaged foods, including sauces and condiments. These types of pickled foods usually use salt as a preservative, so the sodium content is high.
Give up cooked food and cold dishes. These foods also contain a lot of sodium.
Control the amount of salt when cooking.
Reduce the use of cheese. Cheese is also high in salt.
2. drink water. It's important to stay hydrated. Intake a lot of water. It seems counterintuitive, but it is important to drink plenty of water when you are trying to lose weight. Drinking about one gallon (3.8 liters) of water every day will help to normalize water in the body and maintain the balance of body fluids.
Add some lemon to your water. Lemon can help digestion, diuresis, help drain water and eliminate edema.
Drink more coffee or tea. These drinks can be used as diuretics, which means that they can stimulate your body to excrete more water.
3. Ensure adequate rest and sleep. In addition to sodium, the level of cortisol in the human body will also affect water retention. Get at least 7-9 hours of sleep to control your cortisol level.
Try to reduce exercise activities to three days. Exercise actually increases cortisol.
Relax and decompress by drinking calm tea, soothing music, meditation and breathing exercises. All these can help you calm down and lower your cortisol level.
Method 3: Eliminate flatulence.
1, take medicine to eliminate flatulence. Although this is not a commonly used dehydration or "slimming" drug, you can try taking this over-the-counter anti-flatulence pill to reduce gas or other forms of flatulence. Eliminating flatulence is helpful to get a quick weight loss effect.
2. Try to supplement magnesium. If you don't have gastrointestinal problems, you can try taking magnesium supplements to help clean your intestines.
3. Do some stomach stretching exercises. This will help to lengthen and relax your abdominal muscles. Try to lie on the floor and bend your knees to your abdomen. In some cases, this posture can temporarily improve your defecation function.
Watch your posture. Try to sit up straight or stand up straight, and don't bend over or press your stomach. This may cause your stomach to be squeezed and cramped.
4. Make some dietary changes. Changing what and when you eat can help you get rid of flatulence. Avoid beans, which are well-known fruits that are prone to flatulence.
Eat less and eat more, chew slowly as much as possible to avoid bloating when eating.
Eat more protein milkshake, yogurt and low-sodium soup instead of solid food. Liquid is easier to digest and won't make your stomach bigger like solid food. Add some fiber-rich fruits to fruit juice and yogurt to help food move in the intestines.
Eliminate carbonated drinks and chewing gum. The foam in these drinks will make you flatulence, and chewing gum will also make you breathe in a lot of extra air.
Method 4: Choose better food for long-term effect.
1, don't ignore breakfast. This is really the most important meal of the day, even if you want to lose weight. Eating lean protein (eggs or low-fat Greek yogurt) for breakfast is also a way to speed up metabolism, which can make you feel full for a long time and help you burn calories all day.
2. Vegetarian. As part of your diet, eating fresh vegetables and snacks rich in fiber can help you control your hunger throughout the day and eat less.
3. Drink plenty of water. Don't drink sugary drinks and stick to pure water. Drink 8 ounces (25 liters) of water before each meal to make you feel full before you start eating. Water also helps to promote metabolism and help digestion.
Be sure to drink at least 64 ounces (1.9 liters) of water every day.
Try adding some sugar-free spices, such as fresh mint, basil or cucumber slices, to make the water taste better.
4. Avoid liquid calories. High-calorie drinks will bring more calories than you realize. Try to limit the intake of sugary drinks, such as sugary juice, sweet coffee or tea and alcoholic drinks.
5. Eat less "problem food". The biggest "problem foods" include solid fat, extra sugar, salt and starch. These calories account for more than 800 of the total calories we can eat every day, and we often don't realize it! Pay attention to food labels and avoid products containing solid, trans, saturated fat and extra sugar.
Avoid fast food and refined grains that contain a lot of extra and unnecessary sugar (for example, fatty white bread).
Restricting the intake of salt and starch is helpful to reduce liquid retention and water weight, which is a good way to lose weight quickly.
6. Control the amount of food you eat. Considering how much you eat is as important as what you eat. Try to reduce your food portion to save calories, and follow these basic principles: eat 5-6.5 ounces (142-184g) of lean meat (non-fat) protein, such as chicken, beans and fish.
Eat 5-8 ounces (142-227g) of whole grains, including 1/2 of whole grains.
Eat 1.5-2 cups (0.35-0.5 liters) of fruit.
Eat 2.5-3.5 cups (0.6-0.8 liters) of vegetables.
Eat 3 cups (7 liters) of nonfat or low-fat food.
Eat no more than 5-7 teaspoons (25-35 ml) of oil (try to eat vegetable oil).
The calorie intake from solid fat and extra sugar should not exceed 12 1 calorie.
7. Eat less and eat more. Don't just eat a few big meals a day, divide your food into several small meals. This will help maintain your blood sugar and metabolism and reduce the temptation to eat snacks between meals.
Method 5: To have a long-term effect, increase exercise.
1, focus on aerobic exercise. Aerobic exercise, such as running, swimming or other aerobic exercise, can burn more calories and is an ideal way to lose weight quickly. Be sure to consult your doctor before starting a new exercise (or diet).
Be sure to sweat after warming up and keep the intensity of aerobic exercise for one hour.
Increase the interval as much as possible during exercise and keep a short interval during high-intensity exercise.
Do aerobic exercise for 70 minutes every day for 3 days to melt fat.
2. Weightlifting. Taking part in lightweight weightlifting and strength training helps to exercise muscles and burn fat. Even at rest, your muscles burn fat and calories.
Don't be too crazy when you start lifting weights. You don't want to hurt yourself. We should start with some basic weightlifting techniques.
3. Burn as many calories as possible. If you burn 500 calories more than you take in every day of the week, you can lose about 1-2 pounds. If you eat 1000-2000 calories a day and exercise for an hour, you can lose 3-5 kg.
Tips Clean up tempting snacks and junk food at home. If you can't see, you won't want to eat them!
Keep a diet diary and write down what you eat in a day. This will help you identify the source of calories and pay attention to avoid blindly eating snacks.
Use a smaller salad plate instead of a larger one to control your serving size.
If you eat in a restaurant, you can share your side dishes with your friends, or take the rest home as another meal.
Increase the intake of vitamin C and calcium. Vitamin C and calcium are both fat nike blazer. Studies show that people with low concentrations will consume less fat than people with normal levels. The minimum daily intake of vitamin C is 75 mg for women (under 50 years old) and 90 mg for men (under 50 years old), but it is safe to increase it to 400 mg.
You can get more vitamin C from strawberries, cauliflower and tomatoes. Of course, you can also get more vitamin C through vitamins and supplements. It is recommended that men and women (under 50 years old) take 1000 mg of calcium every day.
Calcium can be obtained from dairy products and supplements. Other sources of calcium include sardines, canned salmon, tofu, soybean milk, white lentils, cress and cauliflower.
Eating enough protein is also important for losing weight (it can also gain muscle and keep healthy). Eating enough protein can make you feel full and increase your metabolism to burn more calories. Replace your carbohydrate snacks (such as French fries and bread) with protein snacks (such as beef jerky, nuts or Greek yogurt).
You can resist the urge to eat dessert or snacks after meals by brushing your teeth. When you brush your teeth, you are less likely to eat again.
Warning: If possible, avoid fast dieting and focus on lasting changes in diet and exercise patterns. This will help you lose weight and keep it for more than 3 days.
Be sure to consult your doctor before you start a new diet, exercise or vitamin therapy.