1, put down the burden
Many obese people feel excluded, so they are under great psychological pressure. In fact, psychological factors will directly affect weight! If you don't get rid of emotional garbage from your heart, get rid of some negative subconscious and keep suppressing yourself, even if you lose weight temporarily, there may be two results after a period of time: First, it is easy to rebound; Second, long-term depression, even if people lose weight, will become haggard and even lead to depression.
Therefore, the first step to lose weight is to completely accept yourself in your heart and tell yourself, "I love you, no matter what you become when you grow up, I will always love you." When you unconditionally accept your appearance, your genes and its problems, physical comfort will also make your mind calm. When you have this mentality, you will lose weight happily, because at this time you will not be too demanding of your body.
2. Don't be blind
In addition to anxiety, many people who are on the way to lose weight have had the practice of getting sick and seeking medical treatment, such as diet pills, fruit meals, diet, not eating after noon, acupuncture and cupping. As long as they see any weight loss remedies or hear friends say that any weight loss method is effective, they will try desperately. Such blind weight loss is not only ineffective, but also harmful to the body.
Everyone needs to sum up under what circumstances they are prone to get fat according to experience, find out the "reasons for getting fat", and then lose weight scientifically.
Step 3 pay attention to your diet
Overweight people often can't control their mouths. When they see desserts and cakes, they have no "resistance" After each meal, they will give themselves a dessert. In order to eat, we will find various reasons, such as eating when we are happy, eating when we are unhappy, eating when we are hungry and eating when we are not hungry. This uncontrolled diet will not only gain weight, but also cause other diseases.
Therefore, the important principle of losing weight is to pay attention to diet and reasonable collocation. Three meals should be balanced, such as choosing low-fat milk and cereal bread for breakfast, eating more vegetables at noon, reducing the amount of staple food, and choosing low-fat meat such as lean meat and fish, eating as early as possible at night and stopping eating three hours before going to bed. If you are hungry, you can drink more water and eat more fruits. Stick to it and you will see the effect.
Step 4 strengthen exercise
Most overweight people are inactive and lazy. Because of different genes, some people naturally metabolize faster than others, while others' bodies store fat more efficiently, which means that people with "obesity genes" spend more time metabolizing calories than those with fast metabolism. When food enters the body, it will become free fatty acids. In order to metabolize this part of calories, obese people should consciously increase exercise, such as taking a walk after meals and exercising properly.
Exercise to lose weight is a way to lose weight that many people admire, because exercise can promote metabolism and consume excess fat in the body. However, obese people had better choose aerobic exercise such as cycling, jogging and swimming, rather than violent exercise with impact, such as skimming machine.
Don't ignore the small details in life, such as don't sit immediately after dinner, stand for 15 minutes, usually take more stairs and less elevators, etc. It is also the key point to lose weight.
Things to do at ordinary times:
(1) Take a walk after meals and sleep no more than 10 hours a day.
(2) Choose the exercise mode that suits you. Don't be too intense. The key is persistence. Protein powder can be supplemented appropriately after fitness.
(3) Pay attention to the "visceral" movement and do abdominal breathing every day 15 minutes.
It is emphasized here that you can eat protein powder to lose weight. Not all protein powders are high in fat, but you just need to eat protein powder when you exercise and keep fit. This is a misunderstanding of protein powder by many people. For adults, there are three places for daily energy consumption, including maintaining basal metabolism, physical activity and food thermal effect. The so-called food thermal effect refers to the energy consumed by the human body because of eating, which is mainly used for the digestion, absorption, metabolism and storage of food. Although carbohydrate, fat and protein all produce thermal effects, the food in protein has the highest thermal effects, which can increase the daily energy consumption by about 30%.
That is to say, for the same calorie diet, appropriately increasing the energy supply ratio of protein can not only reduce muscle loss, but also increase energy consumption and promote fat burning, thus playing a role in efficient fat burning, which has a good effect on reducing fat, maintaining weight and preventing weight rebound! Therefore, protein powder with high protein, high dietary fiber, low fat and low calorie is a good choice during fat reduction and slimming. For example, the organic slimming plant protein powder in Life Garden, the high-quality plant protein extracted from non-GMO organic peas, has much lower fat and cholesterol than animal protein, and the fat-reducing effect is better. Specially added organic green coffee bean extract can help the human body consume more body fat, with low sugar and calorie and balanced nutrition, and has passed the organic certification and non-GMO certification of the US Department of Agriculture. The production process is also zero additive, and it is a natural, safe and healthy plant protein powder, which is very suitable for people who lose weight. In fact, for people who want to lose weight, the more important role of protein powder is to "replace" a part of protein in the diet.
The specific eating method is: on the premise that the whole-day energy supply ratio in protein is 15%~20%, replace some conventional foods with protein powder to provide protein for the body.
5. Work and rest should be regular
Weight loss is divided into three stages, one is the treatment stage, the other is the consolidation stage, and the third is the later stage of self-adjustment. People like the treatment stage best, because at that stage, the reduction of meat is the most obvious, and the record of several kilograms a week always makes them feel happy, which ignores the very important second stage-consolidation period. "The consolidation period is generally 1-3 months, which is very important. First, if free fat does not solidify, it will stop losing weight, and getting fat is certain; Second, losing meat is only a superficial phenomenon. If the endocrine and metabolic system is irregular, then this fertilizer is still equal to white reduction. " The last stage depends on our self-supervision. As long as we don't suddenly overeat, we generally won't rebound.
Things to do at ordinary times:
(1) Make a rough timetable for yourself and stick to it.
(2) refuse to stay up late and improve sleep. If you have to stay up late, you'd better have a rest at other times, and taking a nap at noon 10 minutes is also very useful.
(3) Playing badminton and going outdoors is also a good way to get rid of staying up late and getting fat.
7. Pay attention to detoxification
Most people who are obese (especially those with abdominal protrusion) suffer from constipation, and some people think that it is poor detoxification. From the perspective of traditional Chinese medicine, any disease is caused by poor meridians and imbalance of yin and yang. Because the meridians are impassable, toxins and garbage in the body cannot be discharged smoothly and accumulate in the body, forming obesity. Many people think that being fat means eating too much, but actually eating too little. Obstacles in the circulation of tissue fluid in the meridians lead to the accumulation of garbage and toxins in the body, and obesity is formed over time.
Therefore, "unblocking" blocked meridians is the way to lose weight. In recent years, acupuncture, moxibustion, massage to lose weight, stretching tendons to lose weight, or brushing and dredging meridians with tools are all evolutionary forms to stimulate meridians to lose weight. Massage can dredge the qi and blood in the meridians, coordinate the viscera, and let the human body better adjust its "income and expenditure" by itself.