First, straighten your mind.
1. There's nothing you can't eat, just control the amount. Just eat as little milk tea and fried chicken as possible for health. If you really want to drink milk tea, drink it, then eat less at dinner or increase the intensity of exercise that day.
There is no quick way to lose weight. You know, if you eat less 1 bowl of rice every day, you can lose 1 kg of fat in 35 days. Correct attitude, read less articles that lose 20 pounds a month, follow your own pace, and leave the rest to time.
There is no need to weigh yourself every day, let alone worry that you can't lose weight for a few days. If you don't lose weight, you may gain muscle and have better lines. Pay less attention to the numbers on the scale and more attention to the changes in dimensions.
Losing weight is not the only thing in your life, but every girl is unique. Beauty cannot be quantified, and there is no uniform standard. Learn to find the bright spot in yourself and learn to accept yourself. This is the most important thing.
Second, how to force yourself to lose weight?
The first week (start to lose weight)
Eat three meals in the morning, noon and evening on time, eat eight full meals, stop eating after 8 pm and quit all kinds of snacks, drinks and fried foods! Simple stage of eating less, no need for exercise! Stick to it for a week and don't give up, otherwise you won't be able to enter the second stage.
The second week (obvious scale decline)
Eat three meals in the morning, noon and evening on time, and you still don't need exercise if you are full at eight points per meal.
You will lose a lot of weight this week.
The body fat rate dropped rapidly.
After getting up every day, I will feel relaxed and defecate smoothly. This week is the most critical period, and persistence is victory.
The third week (loss of appetite)
Diet increases. protein food obviously feels smaller this week, and prefers to eat light food! Drink plenty of water, at least 8 cups of warm water every day, accelerate metabolism and burn fat.
Start to increase aerobic exercise for more than 3 days a week, such as skipping rope, brisk walking and yoga.
If you persist here, congratulations on your success in losing weight soon.
The fourth week (start to lose fat)
Fat is greatly reduced
The stomach shrinks to the right size.
Girls do some shaping training! You can practice dumbbells and yoga to shape boys and add some strength training, such as push-ups for half an hour. At this time, you can lose at least 8/9 pounds, and occasionally indulge in eating and drinking, and your body will not rebound. If you insist on staying here, that would be great. Friends who want to lose weight must stick to it.
Third, the weight loss schedule
Get up at 6:30-drink warm water
After a night's sleep, the body will lose a lot of water. Drinking a cup of warm water early in the morning can replenish water, wake up the body and speed up metabolism. Have a nutritious breakfast from 7 to 8.
Breakfast is the most important during fat reduction. The calorie intake for breakfast is 350-400 calories. Drink more water at 9: 00- 12: 00.
Daily drinking water should be kept at 2L, which can provide enough water for your body and help your metabolism.
11:30 ~12: 30 lunch.
Lunch should be balanced and full. Don't sit/lie down immediately after eating, or fat will easily accumulate in your abdomen. Stand 15 minutes or walk 15:30 for afternoon tea.
During the period of reducing fat, it is easy to be greedy. Prepare a palm of nuts or fruits within 200g to satisfy your appetite. Always remember to drink more water for dinner 17:30- 18:30.
Be sure to have dinner, it is easy to rebound if you don't eat dinner! Dinner should also have a staple food, so it is not easy to gain weight if you eat comfortably.
Don't eat anything after 20 o'clock unless you are thirsty and drink white water. Go to bed at 22:00, get enough sleep and sleep for 7 hours every day.
Fourth, the general formula of diet meals.
Universal principle
The staple food carbohydrate+protein+vegetables, specifically.
breakfast
40g+ of staple food+200ml+ of milk+eggs 1+ vegetables 150g.
For staple food/carbohydrate, coarse cereals rice, coarse cereals porridge, sweet potato, corn, purple potato, pumpkin, taro, potato, whole wheat bread, whole wheat steamed bread, miscellaneous grain cake, wheat Lamian Noodles and pure oatmeal are recommended.
Protein food recommendation
Eggs, milk, sugar-free yogurt,
Lean pork, lean beef and lean mutton. Recommended fish and shrimp, skinless chicken, skinless duck and tofu.
Broccoli, spinach, celery, rape, Artemisia scoparia, Chinese cabbage, cauliflower, wax gourd, tomato, cucumber, kelp, mushroom, Flammulina velutipes, fungus, carrot, asparagus, etc.
Fruit recommendation
Apples, oranges, grapefruit, blueberries, strawberries, tomatoes, kiwis, pears, peaches, etc.
High quality fatty nuts, almonds, pistachios, sticks and walnuts.
lunch
40g+ of staple food+80g+ of meat, fish and shrimp+200g of vegetables.
dinner
40g+ of staple food+80g+ of meat, fish and shrimp+200g of vegetables.
Have one more meal.
200ml/ milk/150mI/ sugar-free yogurt /200g/ low-sugar fruit/10g plain nuts, twice a day at most.
Five, the good habit of losing weight
1. A glass of water in the morning: After getting up and brushing your teeth in the morning, drink a large glass of warm water, 200ml~250ml, which can accelerate the peristalsis of the stomach and excrete the metabolites in the body the night before.
2. Eight glasses of water a day: Drink enough 2L water, because water can speed up the body's metabolism, prevent fat metabolism, and also need water. Try to drink during the day, and don't drink too much after 8 pm, which is easy to edema.
3. chew slowly: chew 20 times in one bite and you will be full before you know it. If you eat too fast, your stomach won't feel full and you will overeat.
4. Eat eight points full: eight points full is really enough, and very full is the state of support. Eight points full is the state of being able to eat more, but it is acceptable not to eat.
5. Stop when you are full: if you are dry, don't be full. Eating two more bites will take in too many calories! Put down your chopsticks when you are full. Don't bite the bullet and finish it because you are afraid of waste, because you have to throw it away after eating, so the cost is higher
6. Don't eat after meals: Don't think about eating dinner, eat a fruit and drink some yogurt. I've had enough for dinner. Eating again means stuffing food into your stomach again. There is nothing wrong with feeling a little hungry before going to bed.
7. Stand after meals: Don't lie down and stand after meals 15 minutes. It really worked for thin belly. You can also stand against the wall, or stand and watch TV and play with your mobile phone.
8, moderate exercise: exercise will make the body's lines look better ~ aerobic+anaerobic, you can choose the exercise you like and can stick to.
9. Stretching: Stretching after exercise can make your muscles grow into beautiful lines, not the muscle legs you are most afraid of.
10, cleverly calculate calories: people who lose weight often ask, can a certain food be eaten? In fact, it is good to control the amount of food you eat. If you feel that you have eaten too much or high-calorie food today, you can increase your exercise consumption, or control your diet for the next day or two and consume less calories than usual.