1, how can I lose weight by eating?
1. Arrange the meal time reasonably
Eat less and eat more, roughly divide the diet of one day into 5~6 times. So how to arrange the specific time?
6 am to 9 am: It's time for breakfast. The best choices for breakfast include eggs, sausages and yogurt. If you prefer sweetness, fresh fruit and oatmeal are good choices.
10: 30 in the morning: before dinner, choose some low-sugar snacks, such as yogurt, to satisfy your hunger.
From noon to 2 pm: It's time for lunch. This meal should be rich and balanced. Chicken and fish are rich sources in protein, and vegetables and fruits are necessary vitamin supplements.
4:30 pm: During tea time, eat vegetable salad or an apple to replenish energy.
5: 00 pm-8: 00 pm: At dinner time, there is food containing protein, vitamins and a little fat, which is nutritious, but the amount is small.
9 pm to 6 am the next day: Try not to eat at night. If you are really hungry, you can drink a cup of yogurt or milk.
2. Eat less and don't feed yourself.
Since the daily diet is divided into 5~6 times, the amount of each meal is less. The calories in a day's diet should not exceed 1200 calories. According to the distribution of calories in a day's diet, the calories of breakfast and lunch can be higher, and it is appropriate to eat less at other meal times.
Chew slowly
Twenty minutes after eating, the brain will receive a signal of fullness. If you eat too fast, even if you have eaten a lot, your brain won't have time to signal that you are full. If you don't feel full, keep eating, and the more you eat, the more you overeat.
Chew slowly, that is, chew every meal more than once, and feel that everything in your mouth is broken, and you can't chew it until you swallow it. Then you will find that when you chew slowly and really chew every bite, a meal can be solved within 30 minutes, which is fast.
Eat more fruits and vegetables.
Even if you eat more rice, make sure you can make up for your daily needs. Vegetables, fruits and coarse grains can't be less, otherwise your nutrition will be unbalanced and you will get sick easily.
Vegetables are rich in dietary fiber, which, like a sponge, can help you absorb excess fat and promote the decomposition function of body fat. So in our daily diet, try to take vegetables as the center. Keiko Kitagawa, who loves meat, doesn't forget to eat more vegetables to balance the intake of meat and vegetables. Those young ladies who lose weight may wish to try these methods, eat less at a time, eat more times and pay more attention to time. I believe they will lose weight soon.
2. How to exercise and get thinner?
1, swimming to lose weight
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is an aerobic exercise, which consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by drinking in air at the same temperature for 2 hours. So it has a better slimming effect. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in half an hour, and this metabolic rate can be maintained for a while after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, and the body becomes more symmetrical.
2, jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
3, variable speed running to lose weight
This fast and slow running way is simple and casual, and there is no need to follow established rules. It combines running and jogging, and consumes sugar and fat. According to research, variable speed running is the most suitable exercise for losing weight.
This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
Step 4 jump rope to lose weight
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time. In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
Step 5 climb stairs to lose weight
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.