However, it should be noted that these strategies cannot be implemented at the same time. We should start with the simplest method and put it into practice one by one.
1. Weigh once a day.
Weighing once a week is a major part of many popular weight loss strategies. Research shows that weighing once a day is the key to ensure continuous weight loss. Researchers at the University of Minnesota in the United States tracked the weight habits of 1800 adults (all of whom used to adjust their diet to lose weight), and found that those who ignored their weight every day lost 12 pounds in two years (those who only lost 6 pounds a week). Moreover, people who weigh themselves every day are much less likely to gain weight again. The reason is that the more times you reduce the test results, the more you can find the cause of weight gain in time and adjust your "negligent behavior" more quickly.
Weigh yourself first thing in the morning, because your weight is the lightest at this time, so the result is the most accurate. You will find that your weight may fluctuate every day, which is normal, but if your weight exceeds 2% (if your weight is 150 kg, that is, you have gained 3 kg), you should consider eating less food.
Watch TV for no more than 2 hours every day.
Lying on the sofa watching TV and eating junk food not only ruined the opportunity of outdoor sports, but also gained weight. The study found that people who watch TV for two hours a day absorb 7% more calories and eat more sweets than those who watch TV for less than an hour a day. It can be seen that the longer you watch TV, the more junk food you eat and the shorter your exercise time. Can you keep your figure in shape?
The correct way is to take part in some other healthy activities, reduce the chance of contacting TV, replace the junk food you eat while watching TV with various fruits, turn fitness exercise and healthy food into the main theme of life, and completely get rid of the bad habit of watching TV.
3. communicate with friends more.
Losing weight is a long-term process and needs the support and encouragement of friends. It is found that people who often communicate with nutritionists or participate in fitness can not only lose weight well, but also maintain the weight loss results.
You can join a slimming salon, a fitness club and often go to the gym to participate in some group fitness activities. In short, as long as you often communicate with your fitness companions around you and ask the coach humbly, you will get great help and support.
4. Take 4 grams of cellulose per meal (6 meals a day)
A diet rich in cellulose will not only reduce calorie intake, but also make you feel hungry. A study in the United States found that women who consume less than 13 grams of cellulose every day are five times more likely to be obese than women who consume more cellulose. Researchers point out that cellulose can lose weight because foods rich in cellulose take longer to chew; Cellulose can speed up defecation time; 3) Cellulose will increase the hormone level that makes people feel full, and these factors are conducive to slimming and reducing fat.
In order to ensure a daily intake of 4 grams of cellulose, we must eat the following foods: grapes, oatmeal, black beans, apples, cabbage and so on.
5. Take 5000 more steps every day
We have to walk about 5000 steps to go to work, go shopping and do housework every day. If we take another 5000 steps, it will bring the following benefits to our health: raising cholesterol HDL level, lowering blood pressure and improving blood sugar status. In addition, eating more calories helps to reduce fat and shape. Recent research shows that walking more distance every day will reduce the percentage of body fat and reduce the waist and hip circumference. Research shows that compared with people who walk more than 9000 steps a day, the average weight of people who walk less than 5000 steps has increased to varying degrees. Therefore, walking is the easiest way to lose weight.
Carry a pedometer with you and ensure that you walk 5000 steps or 50 minutes more every day.
6. Make fitness records six times a week.
Recording diet and exercise every day helps to clearly grasp diet and exercise. Research shows that people who record diet and exercise every day lose an average of 20 pounds in six months, almost twice as much as those who don't record.
Take a notebook or laptop with you, record your diet and exercise in detail, and use a pedometer to evaluate the calories burned every day. Although you should keep a good fitness record every day, it is more realistic to set aside a day for yourself to deal with holidays or gatherings of relatives and friends.
7. Sleep for more than 7 hours every night.
A study by the University of Chicago found that people who don't get enough sleep have lower levels of hormones to control their appetite. Therefore, lack of sleep is a risk factor for obesity. Research by Columbia University Medical Center also shows that women who sleep for 4 hours or less every night have an increased risk of obesity by 234%.
If you want to sleep for 7-8 hours every night, you should avoid staying up late and form a good habit of going to bed early and getting up early. If you have insomnia, you should seek medical advice in time.
8. Drink 8 glasses of water every day
Water can not only quench thirst, but also accelerate the metabolism of the body. German researchers found that drinking two glasses of cold water can increase the metabolic rate of subjects by 30% and last for 90 minutes. The increased metabolic rate of the body is 1/3 due to the energy consumed by warm water and cold water, and the other 2/3 is the energy consumed by the body to absorb water. Therefore, drinking water does not consume calories, but consumes calories; Drinking soda will not only consume a lot of calories, but also store them to form excess fat.
Fitness experts point out that drinking 8 glasses of water a day for one year can make you lose 8 pounds. Please remember, as long as you eat, you must drink a glass of water first.
9. Work up to 9 hours a day (including lunch time)
Pay attention to work and study and ignore physical exercise every day. In the past, we not only lost our shape, but also affected our health. At the same time, stress can also cause the increase of cortisone level in the body, thus causing weight gain.
Strictly limit working hours, and ensure that you still have energy to exercise, go to the supermarket and do housework after work is completed.
10. Reduce the sugar index of food 10 percentage point.
Foods with high sugar index (including sugar and refined carbohydrates) will lead to a sharp rise in blood sugar level, and then the body will convert excess sugar into fat and store it, and then the blood sugar level will become very low, which will make people feel hungry and gorge, thus forming a vicious circle. As a result, the more you eat, the hungrier you are. The research of the University of Massachusetts School of Medicine in the United States also confirmed this point: people who like to eat high-glycemic index foods gain significantly more weight than those who don't like to eat such foods. The researchers pointed out that for every 65,438+00 points drop in the sugar index of the food a person eats every day, he will lose 65,438+00 pounds.
Usually eat less foods with high sugar content, drink less juice and eat more fruits and vegetables rich in cellulose, vitamins and minerals. This is not only conducive to supplementing nutrition to the body, but also conducive to lowering blood sugar and shaping.