1, the principle of scientific weight loss
1, increase sleep time
Plus an hour's sleep time, you can lose weight 14 kg unconsciously. A study by Harvard University found that women who sleep for five hours or less at night are 30% more likely to gain weight than women who sleep for seven hours.
Step 2 smile
A study from Vanderbilt University shows that laughing 10- 15 minutes a day can reduce 40 calories. So, everyone, please keep the comedy.
Step 3 eat fish oil pills
Walking and eating fish oil pills is a good way to lose weight. Researchers at the University of South Australia found that people who take fish oil and walk for more than 45 minutes every day and maintain a balanced diet can lose 4.4 pounds a week. In addition, fish oil can also promote heart health.
4, eating tips
In real life, people may ignore biting, licking and chewing. Pay attention to these when eating, because each action can consume 25 calories for you. After a year, they may be able to make you lose weight 15 kg.
5. Learn to cook by yourself
A study shows that take-away food contains 60% more calories than food cooked at home. It may be because the cooking materials used for take-out are high in calories. For example, take-out may use animal oil to enhance the flavor of food, while at home you can use vegetable oil or olive oil with weight loss effect.
Step 6 chew
Chewing gum can not only exercise facial muscles, but also research shows that chewing gum for one hour can burn 1 1 calories. Chewing gum while cooking can increase satiety and reduce the desire for sweets.
Step 7 relax
Learn how to relax by reading and writing in meditation, yoga or 20 minutes every day. According to the data, a woman used weight-loss relaxation therapy for one and a half years and lost weight unconsciously 10 kg.
8. Dairy products
Eating more low-fat dairy products can reduce abdominal fat. Eat three dairy products a day, please pay attention to low fat. A study by the University of Tennessee showed that during the six-month dairy diet plan, the experimental group that ate three low-fat dairy products every day lost an average of 24 pounds compared with the experimental group that didn't eat dairy products. So researchers suspect that dairy products can promote the burning of abdominal fat.
9, small exercise before meals
Walking for 20 minutes before meals will unconsciously consume a large part of calories. Pre-meal exercise also includes doing housework.
2, weight control matters
1, fruit
Fruit can not only provide vitamins and minerals for human body, but also provide beauty beauty. Is it wrong to like fruit? In fact, fruits and sweets are monosaccharides, and eating too much will definitely make you obese. The heat of an apple is roughly equivalent to that of a bowl of rice. It doesn't matter if you eat two apples. Eating two bowls of rice will make a woman who loves beauty scream. So apples, oranges and other fruits are limited to two a day, and it is better to eat everything in moderation.
2. sweet food
It is almost every woman's hobby to like sweet and tempting biscuits and chocolates. Although she is full, why can she eat without changing her face and jumping? Sugar in sweets is digested faster than complex carbohydrates in rice or bread, and stays in the stomach for a short time, so you will feel hungry soon after eating. If you eat on an empty stomach for a long time, it will lead to a vicious circle. Furthermore, if the sugar in the blood increases rapidly, it will produce a lot of insulin to make fat, so people will become fat.
Step 3 wolf down your food
Eating fast and wolfing down will make your stomach bigger unconsciously, leading to obesity. The human brain sends out the command of "satiety" 20-30 minutes after the meal begins, but if the brain wolfs down before it feels full, it will lead to overeating. Also, eating while watching TV will unconsciously overeat. Some people lose weight by eating only one meal a day. Although they may lose a few kilograms a month, it is harmful to their health.
4. Habitual weight loss
Many people suddenly lose weight in a short time, and then they can't stand the pain of losing weight and give up. If they are always so fat and thin, they will feel slim at first sight, but the fat rate in their bodies is increasing. This is the so-called "invisible obesity". Usually, when you lose weight, the fat will decrease with the muscles, but when you gain weight, you will only increase the fat without increasing the muscles. Therefore, in the repeated weight loss behavior, you will unconsciously store a lot of fat.
5, terrible physiological cycle
At present, there is no effective control method for the irresistible female physiological period. Women will have different degrees of irritability and lethargy before menstruation, which is called "premenstrual syndrome". During this period, they eat and drink because of irresistible hunger, lack exercise because of fatigue and weakness, and sleep will increase accordingly, thus unconsciously increasing fat.
6. trouble
Because of emotional frustration or work pressure, it is often easy to start with food, especially eating greasy and sweet food, which can give people a strong sense of comfort and satisfaction. Many people overeat to relieve stress. However, do some people use worry as an excuse for overeating? The answer is yes.
7. Stay up late
Horses have no night grass and are not fat. In fact, people are the same. Sleeping immediately after meals can lead to obesity. Because the gastrointestinal movement is high at night, it absorbs nutrients and accumulates in the body. Some people have formed the habit of eating midnight snack. Not only do they have a full dinner, but they also eat snacks one after another after dinner. As a result, I got up the next day and lost my appetite. They don't eat breakfast, and Chinese food is just so so. At night, they concentrate on eating enough at one time and become "fat balls" for a long time.
8. Insufficient exercise
Because many MM are too lazy to move, sympathetic nerves will become dull, energy consumption will also decrease, and excess energy in the body will be converted into fat, so it is easy to be obese.
9.fast food
You can't resist the temptation of snacks, but snacks are the chief culprit in gaining weight. They are delicious, but not necessarily nutritious. The calories of snacks are as high as candy, and the calories of a bag of French fries are almost equivalent to the calories of a dinner!
10, season
It's because it's hot outside and you don't leave the house, or you don't leave the TV with snacks. In addition, if you relax your nervousness and vigilance about obesity, you will get fatter day by day.