1, a way to lose weight without taking medicine
First of all, diet
Drink more water and drink enough water.
Water is the source of life. It is also one of the most important substances to lose weight. Drinking eight glasses of water every day is our normal water consumption. The specific drinking water must be 1800ml-2000ml. If you lose weight in summer, it is normal to drink at least 3000ml every day. Drinking plenty of water can help you expel excess toxins from your body, clean up your intestines and increase your satiety. It is a good product to lose weight. Therefore, mm who loses weight must remember to drink plenty of water!
Arrange three meals reasonably
Breakfast can not be ignored, not only to eat, but also to eat well. But you can only eat high-fiber cereal and low-fat milk for breakfast, and fruits and the like can be properly matched, such as apples, bananas and grapes. This diet can not only help defecation, but also be a very nutritious and healthy diet. Lunch was full, mainly vegetables, and the amount of staple food decreased accordingly. As for eating meat, eat lean meat; Dinner can be eaten in advance, but you must not eat too much, mainly light, drink more soup and eat seafood.
Fasting for three hours before going to bed.
The biggest taboo of losing weight is eating at night, especially some weight-loss mm are used to eating snacks while watching TV. This is the worst living habit. When you sleep at night, your body is completely inactive, and everything you eat will be absorbed by your body and become fat. So it's best not to eat any more. If you really want to eat, you'd better prepare yourself more fruits and the like. This is entirely possible.
Absorb energy suitable for body growth.
Eating the right food is very important for losing weight. However, it is equally important to eat the right amount of food to absorb the energy needed by the body.
In order to lose weight quickly, you will want to burn as many calories as possible. But you don't want to starve yourself, so you'd better eat about 1200 calories every day. This number doesn't sound like much, but please believe that 1200 calories of healthy food will make you more energetic to finish a hard day's work than 1200 calories of unhealthy food.
Second, sports.
Fall in love with sports and stick to it.
On the road of exercise to lose weight, you should obviously feel that no matter how good the exercise to lose weight is, if you don't stick to it, it will definitely rebound. The reason is simple, because you didn't insist on doing it. Recommended sports: jogging, swimming, jogging, cycling, etc.
aerobic exercise
In order to lose weight as soon as possible, you should insist on aerobic exercise every week. Exercise for at least half an hour every day, and gradually increase to one hour every day. Never give up halfway, or fishing for three days and drying the net for two days may not be effective. Even if it has an effect, it is not obvious.
As for what aerobic exercise to do, there is actually no specific designation of what kind of exercise to do, as long as it is related to exercise. You can go running, playing football, hiking and so on. As long as you take the first step of exercise, take an active part and stick to it, you will soon lose weight successfully.
Weightlifting training
Burning fat, aerobic exercise is a convenient activity, but you should also do weightlifting training twice a week.
Going to the gym for weightlifting training is a more secure way, with the guidance of a coach. But if you are busy at work, you can also buy a weightlifting machine to exercise at home. Weightlifting exercises can ensure as much muscle training as possible, which will help you burn most of the absorbed calories.
Weightlifting training can not only help you burn calories and speed up your metabolism, but also help you stay healthy and increase your immunity. So no matter how busy you are, don't miss weightlifting twice a week.
Third, find like-minded friends.
Many people try to skip the last step. I feel that losing weight is not a very glorious thing. However, skipping this step has only disadvantages and no benefits. Finding a friend or family member who also needs to lose weight with you will greatly increase your chances of losing weight. You can encourage each other, remind each other not to slack off and give each other new skills. But also can share the experience of losing weight, especially the interesting things encountered in this process. Keeping a good mood can also promote the process of losing weight.
2. The misunderstanding of not losing weight
1, lack of sleep
In fact, adequate sleep is also helpful to lose weight, especially for people who want to exercise the next day. If you play late every night, it is unrealistic to expect to get up early in high spirits the next morning. Even if the alarm clock is set, the spirit will be bad and harmful to the body.
2. The exercise plan is so boring.
There are many kinds of exercises to lose weight. If you practice the same exercise every day for a long time, you will soon get bored and give up. If you want to lose weight through exercise faster and more effectively, you must plan more interesting exercises to make your exercise interesting and attractive, so that you won't have the idea of giving up.
3. No warm-up in advance
When many people do morning exercises, they just throw themselves into all the exercises after getting up without any warm-up exercises, so it is easy to get injured because they start exercising in a daze in the morning. It is suggested that athletes spend a few minutes warming up, jogging, climbing stairs or jumping before exercise, which can accelerate the blood circulation of the body and restore a clear mind.
Step 4 exercise on an empty stomach
It may seem too early to eat breakfast before exercise, so athletes can eat some snacks, a fruit or a piece of toast before exercise, which can effectively avoid hunger during exercise, pay more attention to exercise, increase the intensity and time of exercise, and thus make you more energetic and lose weight more obviously.
5. Insufficient water
Before exercise, not only can you not exercise on an empty stomach, but you can't lack water, but it doesn't mean that you should drink plenty of water before exercise. Instead, you need to drink some water properly to avoid lack of water during exercise. At the same time, you should not drink too much water before and after exercise. If you ingest water, it is easy to cause convulsions before and after exercise.
3. What to eat to prevent obesity?
1, cheese is very important to lose weight.
Cheese is very important to lose weight because it contains calcium. Many women are afraid of obesity and don't eat cheese. Studies have shown that obese adults whose daily diet is rich in dairy products lose weight much faster than those who don't eat dairy products. The downside is that cheese is high in fat and salt.
2. Peanut butter makes people feel full.
Is peanut butter high in fat and calories? In fact, a hospital study shows that people who eat peanut butter are more likely to lose weight and stay slim than those who strictly follow the low-fat diet rules. Peanut butter can make people feel full.
3. Nuts contain a lot of fiber
What to eat to prevent obesity? Nuts may be rich in fat, but they contain beneficial fat. Nuts also contain a lot of fiber. So eat almonds, peanuts or cashews, but avoid potato chips and biscuits to prevent obesity.
Eggs can make you feel full for a long time.
Eggs have been discussed for many years. Should we eat them? However, the study found that eating eggs in the morning is good for you, because eggs are rich in protein, which can make you feel full for a long time.
5. Coffee can accelerate metabolism.
Coffee will increase blood pressure and heart rate, which may not be a good choice for people with heart problems. However, research shows that coffee can speed up metabolism and suppress appetite. However, drinking sugary soft drinks or adding a lot of sugar and cream to coffee will offset this positive effect of coffee.
6. Chewing bubble gum will suppress appetite
Bubble gum may stick to your teeth and destroy them, but a nutrition professor believes that chewing bubble gum can suppress appetite and stimulate metabolism. The early conclusions of this study report this hypothesis. Kathleen Melanson, who is in charge of the study, said that the survey found that people with small appetites tend to have smaller appetites and faster metabolism after eating bubble gum.