1, a good habit to help lose weight
First, weigh yourself every day.
Many weight-loss programs advise dieters to weigh themselves only once a week, but researchers at the University of Minnesota have found that weighing themselves once a day is more effective in preventing weight gain in the long run.
Second, don't neglect breakfast.
Disapprove of mom's words? Relevant statistics will surprise you.
According to the American Journal of Epidemiology, people who skip breakfast are 4.5 times more likely to be obese than ordinary people.
Third, drink more water.
Researchers at Virginia Tech found that people who drink two glasses of water before meals eat less than those who don't drink water, and their body fat is reduced by more than 30% every twelve weeks (a physiological cycle) compared with those who don't drink water. Water is vital to human metabolism. Not only that, water is an excellent substitute for those zero-calorie soft drinks. Give up fruit juice and soda and get into the habit of drinking water. You can lose at least 13 kg a year.
Fourth, eat coarse grains.
Buy more brown rice, whole wheat flour products and whole wheat bread.
According to the American Journal of Clinical Nutrition, middle-aged women who often eat whole grains are generally slimmer and healthier than those who seldom eat whole grains.
Fifth, concentrate.
"unconscious dining". The survey results show that when people eat while watching TV, they will consume 40% more calories. In addition, people will be encouraged to eat more when they hold rice or snacks in bigger bowls and cans. Slim people are used to focusing on delicious food when eating and know how to eat food properly.
Sixth, enjoy chocolate.
Blessed are those who like chocolate! Within a week, people who eat more chocolate have lower body mass index than those who eat less chocolate. Of course, it is not recommended that you eat chocolate until you are full: it is wise to eat one ounce at a time.
2. Habits that lead to obesity
First of all, I like to eat fried food.
Fried chicken, French fries, salted chicken and tempura in Japanese cuisine. They are all wrapped in a thick layer of fried batter, which increases the taste, but absorbs too much oil. I accidentally ate the amount of oil I needed for a day.
Second, love to drink sugary drinks.
It is best to drink less canned and aluminum foil-packed drinks, even fruit juice or oolong tea, coffee and even sports drinks are filled with a lot of sugar. The safest and healthiest way is to drink mineral water and boiled water. And drinking more water can also help fat burning!
Third, love to eat high-calorie food.
In fact, to put it more directly, don't eat midnight snack, because when you sleep at night, the active parasympathetic nerves of the human body will slow down gastrointestinal peristalsis and accelerate the synthesis of fat. That is to say, almost all the food you eat before going to bed at night will be converted into fat and accumulated in the body. The best way is to eat nothing but drinks for 3 hours before going to bed.
Fourth, always turn on the air conditioner.
Air conditioning in hot weather and heating in cold weather will slow down the metabolism of the new city and reduce heat consumption if the indoor temperature stays at more than 20 degrees for a long time. Moreover, at a comfortable temperature, people tend to sit for a long time. In the long run, obesity is a fact sooner or later. Bian Xiao's trick: Just keep a little cold and warm, and don't make yourself too comfortable. It is very hot in summer. You can turn on the air conditioner occasionally, but don't always turn it on. Or a fan can be used instead of the air conditioner.
Five, drink too much.
Wine is a high-calorie drink. 1 g alcohol can produce 7 kilocalories, which is second only to that produced by fat. Although the alcohol content in beer is only about 3%, there is still 1 1% sugar, and the consumption of beer is much larger. The heat produced by a bottle of beer is equivalent to that produced by100g of grain. Drinking more wine means eating more food, and excess energy will be stored in the form of fat.
Six, cover up the figure
Love to wear loose clothes to cover up your figure: If you are dissatisfied with a certain part of your body, most people think of "covering up" for the first time, and show your body defects with loose dark clothes. As we all know, this ostrich mentality will make you miss the obesity warning, and it will be too hard to reduce it until the last day. Only by facing up to the problem of your body shape can you carry out a weight loss plan more pertinently, shape lines and stifle obesity in the cradle.
3, slimming habits
First, write a diet diary.
Eating a whole bag of potato chips unscrupulously can easily ruin your whole weight loss plan; Recording everything you eat can help you control your food intake better. Keeping a diet diary can help you control excess calories in two ways: namely, record all the food you eat concisely and objectively in the form of a running account (I just ate it half an hour ago! At the same time, remind yourself that the food you chew will be recorded soon. A recent study shows that people who keep a diet diary can lose weight twice as much as others. Through a reasonable diet and exercise program, they can lose 13 pounds on average within six months. Keeping a diet diary can also help you understand your eating habits. It can let you know if you want to eat sometimes. Is the weekend menu the same as usual? Do you overeat when you are stressed? Knowing your eating habits can help you find more suitable ways to improve.
Second, do exercise when advertising.
Don't be busy watching your favorite TV programs, but also let yourself do some exercise. Jump, dance, climb stairs, run in place-any exercise that makes your heart beat faster and you can't breathe. When you want to watch TV programs for two hours in the evening, you can burn 270 calories a day by exercising every two minutes of advertising time-you can lose 28 pounds a year if you persist for a long time.
Third, limit the intake of high-fat foods.
Label your favorite foods with high fat and high calorie (five favorite foods: biscuits, candy, ice cream, potato chips and French fries) and gradually reduce your intake. "If you want to eat six kinds of high-fat and high-calorie foods a week, reduce it to five now." Reduce one a week until you eat no more than one or two a week. At the same time, choose more foods that are beneficial to you, such as carrots, fried broccoli, oranges and other fresh fruits and vegetables.
Fourth, subscribe to the newsletter.
A study by Kaiser Medical Institution found that after 65,438+06 weeks, the physical exercise intensity and the intake of healthy foods (such as fruits and vegetables) of those who subscribed to the weekly diet and fitness e-mail greatly increased, while the intake of trans fats and saturated fats also decreased.
Five, walk for another five minutes
Increasing exercise every day for a few minutes at a time will help you lose weight. Finally, your goal should be to do at least 30 minutes of physical exercise every day (burn 120 calories a day, or lose 12.5 A Jin years), but you don't have to do it all at once.
Sixth, increase mini physical training.
Some basic weight training, such as squats and push-ups, can easily speed up muscle metabolism in a few minutes, and related surveys show that these basic weight training can play as good a role as in the gym. "Your muscles don't know the difference between fighting resistance from your own body and fighting an interesting fitness equipment." One principle to follow is to make your muscles feel weak within 60-90 seconds. Try this mini exercise: do ten push-ups, squat weight lifting, sit-ups, lunges and arm flexion and extension on the bench. Then gradually increase the amount of exercise in each group to make your muscles feel sore and weak.