1, precautions for dieting and losing weight
1, don't simply imitate the way others eat or stick to a certain standard. Swallowing foods with low calories but not suitable for your own taste, combined with your personal taste, is easy to stick to a diet.
2. No meals except dinner. Before dinner time, even if you are hungry again, you can only eat an apple or a small amount of low-calorie food containing minerals and protein.
Don't miss a meal a day. Eating less than one meal sometimes makes you hungry and can't wait for the next meal. As a result, you will feel weak and it will be difficult for you to stick to your planned weight loss plan.
4. Don't avoid pasta or cereal. The fiber of grain or bread will never make you fat. They will swell in the stomach like the fiber of fresh vegetables, absorb the fat in the blood and dredge the stomach.
Don't just eat refined grains instead of starchy food. Hunger for eating exquisite food will soon appear, forcing you to slow down with snacks or greet the next meal with a bigger appetite.
6, with low sugar, that is, eat less carbohydrates to lose weight, although the weight will increase faster, but what is really lost is water, once you eat again, you will gain weight again. Starch food is an indispensable food for human body, and in the cooking process, starch which can promote fat accumulation is removed.
7. Many women mistakenly think that they can skip dinner and eat less food by eating snacks at any time. Don't replace dinner with snacks. Snacks can't reduce the amount of food.
8. Don't be satisfied with sugary non-staple food, especially creamy food, which saves people chewing and doesn't help the decomposition of sugar.
9. Don't be interested in eating for the sake of dieting. Dieting is not the same as depression. Eating is an interesting enjoyment. Enjoy food easily and comfortably.
10, don't try to lose 5 kg in two weeks. To maintain physical and mental health and achieve lasting results, you should lose no more than 5% of your own weight every day.
2. How to lose weight healthily
1. Walk for 45 minutes and lose weight for half a year 10 kg.
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Exercise regularly
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight healthily, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
3. Strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to maintain the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
In addition, you can also do "slimming exercises" on your way to work.
If you sit in the car, lift your legs together about 5 cm from the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.