At least breakfast, lunch and dinner should be fixed every day, and the calorie distribution of three meals should be appropriate. The principle of full breakfast, good lunch and less dinner is more appropriate. It is best to add fruit or a small amount of snacks in the morning 10 and around 4 pm, but don't add meals at will. Although you eat less, it still helps to reduce hunger. It is especially important to note that you should not eat other snacks after meals, especially fattening foods such as desserts and chocolates.
2. Control the total calories in the diet and maintain a balanced nutrition.
The most important principle of diet to lose weight is to limit the total calories of all foods every day and ensure adequate supply of nutrition. There should be enough high-quality protein in the diet to lose weight. Without protein, dieters may be weak, listless, and have decreased resistance, thus unable to lose weight. You can choose lean meat, fish and shrimp, skim milk, soy products and other foods. Fat should be less than 25%, do not eat fat and oil cakes. Limit the intake of staple food, 4-25% per day, and do not eat fat and oil cakes. Limit the intake of staple food, 4-6 A Liang per day, and eat more low-calorie vegetables.
3. Eat more foods with low calories and strong satiety.
Most of the failures to lose weight are due to unbearable hunger, which makes people unable to persist. Choosing foods with low calories, such as vegetables and coarse grains, will produce a larger volume, eliminate hunger, and be conducive to the implementation of the weight loss plan.
4, diet food should be delicious, avoid monotonous and tasteless.
Diet should not be monotonous, and low-calorie delicious food is more conducive to the implementation of the weight loss plan. However, dieters should not eat more spicy condiments, such as mustard and pepper. These condiments may stimulate the gastric mucosa and produce too much stomach acid, which is easy to make people's appetite open and make weight loss ineffective. Obese people should not drink more coffee. The average coffee partner contains more milk, sugar and fat. Coffee itself can stimulate the secretion of gastric juice, improve food digestion and absorption, not only can not lose weight, but also make people fat.
5, reasonable exercise.
Remember to sit or lie down after dinner. Be sure to walk slowly in small steps or stand against the wall. If you have time, I suggest going to the gym to exercise, or buying a yoga mat with exercise software to exercise at home.
A, leg lifting is believed to be a way for many girls to lose weight, because it can be done while watching TV, which is not only simple but also very easy to see the weight loss effect. When doing leg lifts, you should stand upright and keep your head up and chest out. Then try to lift the left leg so that the thigh and calf form a right angle, and repeat this leg lifting action for 30 times.
B, climb stairs. This is a well-known way to lose weight. It's super affordable and effective without spending money. When you are at home, climb more stairs and climb more times, and the fat will naturally disappear. If you want to climb the stairs to lose weight, you must make sure that you climb the stairs four times a week, and it is best to stick to it for 30 minutes each time, so as to get a good weight loss effect.
C. Running barefoot in situ to lose weight Try this method of running barefoot in situ. Maybe some girls want to lose weight quickly, so put a washboard or an old plastic bathtub, treat this ground as a bumpy cobblestone road, and then run on the washboard in socks. This method can not only massage the acupoints on the soles of the feet to stimulate blood circulation, but also accelerate metabolism.
D. Dancing Many girls are at home and spend most of their time on computers and TV. In this way, it is strange that they are not fat, and many people like to eat snacks while watching and make them fat. If you are tired of sitting, get up and dance. Dancing is a very effective way to lose weight, which not only costs nothing, but also makes your body more graceful.