Before talking about how to lose weight more effectively, let's talk about some wrong ways to lose weight to prevent everyone from doing useless work and even getting fatter!
The less you eat, the faster you lose weight.
Many babies usually think that they can lose weight faster if they eat less, but what they lose is not fat but water in their bodies. After two days, you will return to a normal diet, and the fat will still come back intact!
Because if an adult woman only consumes 800 kilocalories a day, her metabolism will be easily reduced, but her body also lacks the necessary energy and nutrition, which is not only easy to fatigue, but also looks sallow and dull.
So you should pay attention to your body fat rate, not your weight!
Have fruit for dinner.
Don't think that replacing dinner with fruit can achieve the effect of reducing weight and fat rate, and the sugar in fruit will also increase fat accumulation.
Fruits are mostly water and sugar, with only a small amount of vitamin protein. However, some essential nutrients in our body can't be satisfied no matter how much fruit we eat.
Sweating will make you thin.
In the high temperature environment, the perspiration of human body can be as high as 10 liter, which is only a physiological phenomenon of human body regulating temperature and has little to do with burning fat. That's not fat reduction, that's dehydration!
For example, when we travel in hot weather, or even turn on the air conditioner and heating indoors in winter, we will sweat because of the high temperature. Do you think you have lost weight? Have you lost weight?
Therefore, it is still necessary to rely on exercise instead of steaming sauna, plastic wrap or even deliberately covering your sweat to sweat, otherwise it will be useless.
The more exercise, the better.
Then the question is, whether to lose weight or exercise, then the more exercise, the better the slimming effect. This idea is of course wrong!
Exercise to lose weight should follow the principle of step by step and vary from person to person, and exercise according to your actual situation.
Never use "overeating" exercise methods. A sudden increase in exercise or a sudden interruption for a long time will only be harmful to your health.
Eating only low-fat foods will make you lose weight faster.
In the process of fitness and slimming, we always subconsciously avoid high-calorie foods and only eat low-fat foods, thinking that this will make us lose weight faster.
But at the same time, nutrition will be deficient in many aspects, and the imbalance of nutrition will make the body fail to meet the required standards, making it easier to gain weight than people who eat medium fat.
It is also good to eat some high-fat foods, such as dairy products. The fat eaten will not be quickly converted into fat and stored in the body, but will be decomposed, which will inhibit the synthesis of fat in the body to some extent ~
Healthy weight loss
prescribe a diet
Jiaobao specially customized recipes for different time periods. Healthy weight loss can get twice the result with half the effort!
Get up in the morning.
Get up in the morning with a cup of warm water to "nourish the stomach", and it will be better to replace it with warm lemon water.
Acidic substances can promote gastrointestinal peristalsis, expel toxins from the body and replenish water lost overnight.
Breakfast time at 8 o'clock
Breakfast is the most important meal during weight loss. It can be a little richer. As the saying goes, "Eat well early, eat well in the middle and eat well in the evening". Chicken, bread, milk and eggs are basically standard, and carbohydrates supplement energy in the body.
It would be better if it were accompanied by some fruits and vegetables, such as lettuce, celery and apples. It is more convenient to take vitamins in the body or squeeze vegetables and fruits into juice.
12 lunch time
Be sure to have a full lunch, but it won't make you eat big fish and meat. In fact, there is no need to worry too much about vegetables, but it is best to choose vegetables with more starch, such as vegetables, potatoes and sweet potatoes, but too much is counterproductive.
There must be no less meat at noon, otherwise protein is not enough! It is suggested to choose fish and beef with low calorie and chicken breast which is inevitably related to weight loss to store energy.
But it's best to boil it in water. Although it's not delicious, it's all for beauty!
16 tea time
Tea time mentioned by Jiaobao here is not for you to eat cakes and drink coffee and milk tea like a lady!
At most, eat some fruit or drink some yogurt to replenish energy, fill your stomach before meals and eat less ~
Nuts are snacks of heavy oil. Eating a little properly can reserve energy for skin care and beauty, but eating too much will lead to obesity due to overnutrition!
18 dinner
As the last meal, dinner must be simple. Eating too much will not only make you fat, but also increase the burden on your stomach.
Therefore, Bao thinks that eating coarse grains such as brown rice and black rice at night, or cooking porridge to promote gastrointestinal peristalsis, plays a role in nourishing the stomach ~
Baby should remember not to eat after 6 pm during fat reduction.
sports
Take a walk.
The simplest and most direct way is to take a quick walk outside first, and be sure to start exercising 40 minutes after dinner.
And don't use the fastest speed at the beginning, slowly adjust the speed, otherwise the legs and feet will definitely not be your own the next day (laughs).
Whether it's outdoor running or indoor fitness!
yoga
The unique yoga fitness is actually not an easy weight loss exercise at all. Burning fat for a long time is excellent, but it is best to train in the gym first, so there is no danger of muscle damage.
If you don't go to the gym, Jiaobao will strongly recommend Duoyan Zheng-style slimming video, and keep an eye on you!
Persistence for a long time is really super effective, and the action range is very large, which belongs to high-intensity training, but the baby must do what he can in this process.
The range of movements is relatively small, but if you stick to a series of movements inside, you will see obvious slimming effect in a few days!
Health is the premise of everything, so we should make a healthy and effective weight loss plan.