Method 1: Change your diet.
1, with water as the only drink.
Water can purify the body, eliminate toxins and promote weight loss. Moreover, water does not contain calories, which is the best choice to replace sugary drinks. As long as water is the only drink, the possibility of losing weight is greatly improved. If you need some refreshments occasionally, you can choose sugar-free tea.
Stick to it for 24 hours, except before exercise You can drink a cup of black coffee (or add a little skim milk) before exercise. Caffeine can promote exercise.
Drinking water can also speed up metabolism and increase satiety. Recent research shows that drinking two glasses of water can increase the metabolic rate by 40% within 15-20 minutes. Participants in this weight-loss experiment lost about 7 kilograms in three months because they used water as their only drink.
2. Fasting junk food and putting an end to junk food completely.
In Big bounce, people who eat regularly will not lose weight even if they eat junk food occasionally. However, for this short-term high-intensity weight loss plan, junk food should be completely eliminated.
Stay away from greasy high-fat foods and high-sugar foods. You can't eat any refined, fried, chocolate-coated, packaged, high-sugar and pickled food.
Read the food label before eating. Even foods like yogurt and oatmeal may contain a lot of sugar. Many people take it for granted that this is healthy food, but it may not be.
3. Stay away from simple carbohydrates.
From macaroni to biscuits, this simple carbohydrate is actually a high-sugar food in disguise. Sugar can increase the insulin level in the body and store more fat, which leads to weight gain. To avoid this situation, refined carbohydrates, such as white rice, bread, potatoes, biscuits, cakes, doughnuts, French fries, pretzels and ice cream, should be eliminated.
It is best not to eat carbohydrates at all. Let's face it: losing 9 kilograms in two weeks is very demanding. Put yourself in a ketone body metabolism state, that is, burn fat instead of glucose (because there is no glucose without eating carbohydrates), and you should eat as little or no carbohydrates as possible. Sugar-free diet also requires not eating vegetables (potatoes, pumpkins and carrots) with high starch content, whole grains (including quinoa and black rice) and fruits with high sugar content (such as bananas, oranges and apples).
Hunger can easily make you form bad habits again. Therefore, we should eat more healthy food to increase satiety and resist the desire for junk food. You will make the right choice when you are not hungry.
4. Eat more negative calorie foods.
Whether these foods are really negative calories is still controversial. But in theory, digesting a food consumes more calories than the food itself, and this food is a negative calorie food. Even if eating food with negative calories can't reduce calories, it won't increase many calories.
Vegetables: Eat more asparagus, beetroot, broccoli, cabbage, cauliflower, celery, cucumber, garlic, green beans, lettuce, onion, carrot, radish, spinach and zucchini.
Fruit: Eat more blueberries, cantaloupes, cranberries, grapes, lemons, oranges, oranges, mangoes, papayas, raspberries, strawberries, tomatoes, oranges and watermelons.
5. Choose lean protein and eat more vegetables.
Replace pork and beef with lean protein such as chicken and fish. Eating more fish is especially beneficial, because the fatty acids contained in fish provide healthy oil for human body and inhibit the desire for greasy and high-fat food.
Needless to say, you must eat more vegetables for breakfast, lunch or dinner. Vegetables are nutritious, generally low in calories and sugar (except potatoes), and can also increase satiety. Eating vegetables is a shortcut to lose weight.
6. Think carefully about the popular diet on the Internet.
It may be effective in the short term. If you want to lose weight quickly, you don't care if it will rebound, you can adopt a popular diet. But you should know that, on the whole, these recipes are unhealthy and the effect is not lasting.
At present, one of the most popular methods to lose weight is fruit and vegetable juice and lemon maple syrup, both of which are liquid foods. Although the effect is quick, it is difficult to persist and should not be used for a long time. If you are really in a hurry, you can try, but please be careful.
Method 2: Change the way you eat.
1, three meals should be regular during weight loss.
If you have the urge to skip breakfast or fast for one day, you should stop immediately. Not eating for too long will weaken muscle energy, cause other health problems, and make it more difficult to lose weight. When the body can't get enough nutrition, it will automatically slow down the metabolic rate. Maybe I can lose a few pounds a few days ago, but I may rebound badly in the last few days.
Unless it is an intermittent fasting method with appropriate nutrition ratio. That is, every 8-24 hours of fasting, add a certain amount of calories. It may be effective, but please consult a doctor before implementation. If it is not implemented correctly, it may make it easier for the body to store fat.
2. Stop eating after an hour.
Many people have successfully lost weight in this way. In other words, you stop eating at a certain hour every day, usually at 7-8 pm. Eating at night is the worst. Many people have the habit of eating snacks with friends while watching TV at night. It is not easy to correct this bad habit, but it is worth it.
The method should be reasonable. Observe the previous rules 5-6 days a week. You can relax with your friends for the remaining 1-2 days, but not too much. It is ok to drink a glass of red wine and eat a few snacks, but you can't eat a big meal.
3. Calculate calories.
The importance of heat has long been known. What needs to be clear is that everyone's physical condition is different, and the amount of calories needed is also different. Counting calories is annoying, but it is an effective indicator. In order to lose weight, you need to budget the calories you can eat every day. If you control it well, you can reward yourself with a piece of dark chocolate or half a piece of chicken breast. Be temperate, but don't go too far.
Balance calorie intake and calorie consumption. In other words, the more you exercise, the more you eat. You can lose weight if you consume more calories than you consume. On average, a person needs to consume 3500 more calories to lose 0.5 kg. In order to lose 9 pounds in two weeks, you should lose 7 Liang a day. It is equivalent to consuming 5000 calories a day. Yes, it's very strong.
4. Control consumption.
We should not only control the types of food, but also control the quantity. No matter how healthy the food is, you can't eat it without restraint. Start with small cutlery, and make sure you don't serve it repeatedly. Observe the specified quantity on the food label, and check it when you don't understand.
Eating snacks is the easiest way to overdose. In order to prevent accidental overeating, you should divide the amount of food in advance. If you are hungry, take a small bag and eat only this small portion. So you can know how much you have eaten.
You can relax once in a while.
Intermittent fasting is becoming more and more popular. This theory holds that it is good to increase calories occasionally because it can be prevented. Prevent the metabolic rate from decreasing (stop burning fat). You can relax once a week, so you can stick to it.
If you plan to lose weight for a long time, you may want to set aside a whole day every week to relax and eat whatever you want. However, for this two-week weight loss plan, it is best to limit the relaxation time to 1-2 hours. Choose a day, 1-2 hours and you can eat whatever you want. But apart from that relaxation period, we should get back on track.
6. Eat less and eat more.
Note: it is the frequency of eating that increases, not the amount of eating. For example, if you can only eat five slices of celery a day (for example), you will never eat them all at breakfast. You will divide it equally to prevent hunger. Similarly, I can't eat much in these two weeks. So eat less and eat more, and keep full.
Many diet recipes recommend eating snacks between meals, which is reasonable, can maintain the level of metabolism and prevent overeating. Reduce the size of each meal, so that you can add one more meal. In two weeks, you'll be glad you did.
Method 3: change your lifestyle.
1, start cooking.
The only way to completely control nutrition and calories is to cook by yourself. Although many restaurants now provide healthy food, you never know what sauce is poured on the salad and what oil is used in the vegetables. Only when you cook by yourself can you control your calorie intake.
You can choose healthy oil, such as olive oil, use less butter and add less sugar and salt (salt can cause edema). You can also control your food intake. What are the benefits? More economical.
2. Record diet and exercise.
Uninterrupted recording is really annoying. But since this is a two-week weight loss plan, it is acceptable to record your diet. By recording, you can find out when you are slacking off, when you deserve to be rewarded, and the progress you have made, which will make you feel a sense of accomplishment, because it is a proof of your efforts.
You can use paper and pen to record, or you can use mobile phone software. Many mobile phone softwares can help you calculate calories, carbohydrates, fat and protein intake, and also record the amount of exercise.
3. stick to it.
The obvious truth, but really important, is the guarantee of your success in losing weight. Especially for this short-term weight loss plan is very important. A * * * only 14 days, and there is no room for relaxation all day. Once you decide to do it, you must stick to it.
It will be easier to share your plan with others or find a weight loss partner. Let others restrain themselves, eat healthily and exercise together, and even complain together.
4. Arrange several hours of moderate and high intensity exercise every day.
The best way to burn calories is exercise. If you are used to moderate exercise, you can try to change the intensity of exercise. But if you can't adapt to high-intensity exercise, keep moderate exercise. Anyway, be sure to rest and drink plenty of water.
High-intensity exercise burns 400-600 calories per hour, including running, cycling, swimming, aerobic exercise, basketball, weight lifting and gardening.
Moderate exercise burns 200-400 calories per hour, including hiking, simple gardening, dancing, golf, slow cycling and walking. Exercise 2-3 times a week for at least 30 minutes each time.
5. Seize the exercise time machine.
Do some push-ups between TV commercials. Dance when the door is closed. Go to the corridor. It sounds silly, but many a mickle makes a mickle. All these exercises can increase muscle strength and reduce waistline.
Be good at finding opportunities for exercise. Walk a few more blocks when walking the dog, park your car farther when shopping, do more housework and wash your car. Life is full of opportunities for exercise.
6. Ensure adequate sleep.
If you don't get enough sleep, your body function will decline. Sleep relaxes the body and restores vitality, thus promoting weight loss. In order to lose weight quickly, you must sleep for 7-8 hours every day.
Adequate sleep can also regulate hormone levels and reduce hunger. Sleep not only consumes energy and prevents eating, but also allows you to control your appetite when you are awake.
skill
Aerobic exercise is a very effective form of exercise. Running and dancing for a few hours every day will have a good effect.
In order to ensure the effect of losing weight, we must cooperate with exercise. It's hard at first, but once you stick to it, you'll find that's all.
Take photos in stages during weight loss. You can't see the big changes in the mirror, but you can see the changes by comparing the photos.
Eat in a planned way. Imagine yourself losing weight successfully in exercise to motivate yourself.
Use mobile phone software to record diet and exercise, including water consumption. This will allow you to find room for improvement and stick to it.
Post pictures of models in good shape on closets, refrigerators and junk food. Whenever you reach for French fries, as long as you see a slim model, you will suppress your appetite and use water instead of snacks.
Ask a doctor or personal trainer how to lose weight quickly in a short time. There are many nutritional supplements to lose weight on the market. Professionals can help you identify whether the product is useful and suitable for you.
Don't starve, it will be counterproductive. Re-feeding after a long period of fasting will have a great rebound. In order to lose weight healthily, we should stick to a healthy diet.
Share your weight loss plan with others. Let them supervise you or work with you. It sounds silly, but self-esteem will keep you going.
warn
The doctor suggested losing 0.5- 1 kg per week. Before carrying out an intensive weight loss program, it is best to consult a doctor to find out whether the program is suitable for you and the possible risks.