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Non-diet
Blind dieting can not only lose weight, but also harm the body, especially the stomach. Here are 1 1 ways to lose weight without dieting, so that you can lose weight healthily.
1, and take appropriate calories.
Basal metabolism refers to the heat that the body will naturally metabolize without consuming extra heat at all; Everyone's basal metabolism (BMR) is different. The higher the BMR, the easier it is for the body to consume calories. So don't eat less calories than the basic generation when losing weight, so as not to let the body's metabolism decline.
Step 2 calculate the calories burned every day
At the beginning, it is best to carefully calculate your daily life, how many calories you will consume, and the daily dietary calories, so as to plan how to control your diet.
3. Make fitness a daily must-do list.
Doing aerobic exercise five times a week has a good effect on improving basal metabolism, forming the habit of exercise, and making the body burn calories continuously even if it doesn't exercise.
4. Weight training increases muscles
Girls can also use retraining equipment to shape body lines. More importantly, weight-bearing training can make up for what aerobic training can't provide: increase body muscle tissue. Some people look thin, but they hide the danger of high body fat. Retraining is to help increase body muscles, and aerobic can help burn fat and complement each other. Muscle is an important tissue to help the body's metabolism, so regular retraining can also improve metabolism.
5. Refuse the yo-yo to gain weight again
It is absolutely necessary to avoid falling into the vicious circle of losing weight and gaining weight. More importantly, when you lose weight, most of your muscles and fat are lost together, but 80% of your weight gain is fat. It will also disturb the body's endocrine and metabolism, which is even worse for health.
6. Eat 150 calories before going to bed.
Two new research reports from Florida State University found that eating snacks with about 150 calories 30 minutes before going to bed helps to promote the metabolism of the body, and this 150 calorie is not included in the daily food intake calculated above! It is best to choose high-protein foods such as low-fat milk and cheese, but remember that if you do the above five points, you will not get fat instead!
7, a cup of boiled water in the morning
Drinking a cup of boiled water after getting up not only helps to urinate quickly, but also supplements cell water. Blood viscosity is low. Usually after drinking boiled water for half an hour, the body will excrete the metabolites of the previous night.
8. Have a big lunch
Strictly observe and develop the eating habit of "eat well early, eat well in the middle and eat less at night", eat less sweets, chew slowly and chew slowly, so that it is easy to digest, drink more water, eat more fruits and vegetables and eat less meat. The important thing is to persevere!
9, eating meat has skills.
Choose lean skin chicken.
Even if you are on a diet, you can't lack these excellent protein foods such as meat and fish. The main point that must be paid attention to when eating meat is that you should not choose pork belly or oily fat, but eat thin parts, such as thin internal muscles and leg meat. Generally, packaged ground meat is fat, so it is best to buy lean meat for ground meat.
10, be sure to eat enough green vegetables.
Vegetables can supplement vitamins and dietary fiber and are indispensable food for dieters. Leek, tomato, cabbage, cucumber, raw potato, bean sprouts, spinach and eggplant are all low in calories. In addition, cassia seed, oolong tea and other ingredients can be used as tea drinks of Juewu decoction, which can get twice the result with half the effort.
1 1. Choose low-calorie fruits.
Most people are used to eating fruits after meals, but surprisingly, fruits are high in calories, so we must pay attention when eating. The calorie of a banana is 100K K. From this point of view, the calories of strawberries, grapefruit and so on are much lower.
References:
Baidu encyclopedia-weight loss method