How do women lose weight successfully? Losing weight is a career that many people have been pursuing. Girls want their bodies to be perfect. People who lose weight often let themselves go on a diet without eating, which is actually very bad. Let's share how women lose weight successfully.
How do women lose weight successfully? 1 1, the staple food is halved.
Three meals a day, strictly control the intake of staple food. After losing weight, the intake of staple food can only be half of the previous one. If you can't satisfy your satiety because the staple food is reduced, you can increase the consumption of vegetables to fill your stomach.
Carbohydrate in staple food is the main source of body energy. Reasonable intake contributes to the circulation and metabolism in the body, while excessive intake will lead to an increase in blood sugar levels in the body, which will not only produce fat, but also contribute to the constitution that is easy to gain weight. Therefore, in order to ensure the normal circulatory metabolism of the body and lose weight and fat, it is necessary to control the intake of carbohydrates (staple food) reasonably.
2, eat eight points full
Restricting diet is the basis of losing weight, but you must never eat less blindly. It is recommended to eat eight full points a day, which is a slightly full state. Such a diet can not only satisfy satiety and nutrient energy intake, but also reduce calorie intake, so that the body can lose weight under the premise of satisfying health.
If you want to get a better weight loss effect, it is suggested that the amount of food for dinner should be less than that for breakfast and lunch, and it is best to eat until six or seven minutes are full.
3. Replace snacks with fruits or vegetables.
Hunger and eating food from time to time are inevitable, but we should pay attention to the choice of complementary food, and we should not eat high-calorie, high-sugar and greasy food to prevent obesity. It is recommended to eat low-calorie and high-fiber foods, such as vegetables, fruits and nuts.
4. Reasonably adjust the diet ratio.
To lose weight, you should be full, but the types of food that are full should be reasonably distributed. While satisfying the same satiety, we must reduce the intake of high-calorie and high-sugar foods.
For example, I like rice very much at ordinary times. After dinner, I ate several bowls of rice and few dishes. During the period of losing weight, we should curb the proportion of this diet. We should only eat one bowl of staple food, and the remaining bowls of rice should be supplemented by vegetables and protein foods, so that it is easy to reduce the intake of calories and sugar, thus achieving the effect of losing weight.
During the period of losing weight, you should ensure that vegetables are more than 50%, protein food is more than 30%, and staple food is not more than 20%.
Step 5 develop exercise habits
Sticking to exercise can effectively burn fat, and naturally it can easily eliminate excess visceral fat.
Accidental exercise can't achieve the effect of burning fat. Only by integrating exercise into life and developing exercise habits can we get better slimming effect.
If you don't have enough time for professional exercise, you can also get the effect of burning fat and eliminating visceral fat by insisting on adequate daily activity!
Actually, it is not difficult to burn visceral fat. As long as we develop the above three habits in our daily life, we can easily eliminate visceral fat and achieve remarkable slimming effect.
How do women lose weight successfully? 2. Exercise to lose weight
1, swimming
In fact, swimming is the best way to lose weight in all sports. Of course, if it is a landlubber, just ignore it. Swimming can drive the whole body heat, and underwater resistance can consume more heat, so any part of this sport can be thin.
Step 2 jog
In fact, in life, most people will choose jogging to lose weight. When jogging, the fat will be mobilized and burned slowly. Of course, most people ignore time, and we all know that exercise consumes energy rather than fat at the beginning. You don't burn fat until you run out of energy, so the exercise time can't be too short. Generally speaking, it takes at least 40 minutes. Of course, you can also warm up for half an hour and then run for 20 minutes.
Second, control diet.
1, eat more fruits and vegetables.
In fact, many fruits and vegetables are essential ingredients to lose weight. They are nutritious and full, and you can't eat other foods to control your calorie intake. So eat more cucumbers, apples, kiwis and so on.
Step 2 eat more fish
Protein consumes a lot in sports. Fish is not good in calories and can supplement protein, so female friends can try to eat more fish and less red meat when losing weight.
How do women lose weight successfully? 3 1. Don't sit all day and do moderate physical labor.
Don't think that with dieting, you can lose weight with peace of mind. You also need to work with your body to help you metabolize effectively. If you often sit in the office and still sit still when you get home, it will not help you to adjust your figure effectively. Therefore, you might as well make use of all kinds of small exercises in this book that can be completed in a short time, and practice fully in each rest period to help you burn fat better. What you eat before and after exercise will not make you fat.
Step 2 control frying and sweets
The secret of not getting fat when eating sweets. The intake of body calories should be achieved through the intake of fat, protein and starch as far as possible. Try to avoid the intake of fried diet or high-sugar snacks, so as to avoid excessive fat accumulation in the body, resulting in heat accumulation and weight soaring again.
Don't limit the amount of water you drink.
Why does drinking water make you fat? There is a saying that obesity will become fat even if it drinks water for a long time, so it is afraid to drink more water during weight loss. But this is unnecessary, because drinking water has little to do with your body obesity. On the contrary, drinking more water can help fat replace beauty more easily, so don't limit the intake of water.
4. Keep your mood stable and happy.
A bad mood leads to obesity. When your mood is unstable and unbalanced, it is easy to affect gastrointestinal absorption. Depression can lead to spleen disorder, and frequent anger can easily hurt the liver.
At the same time, depressed mood will also make people reduce all kinds of activities, making the body's exercise insufficient. When your body function is not fully functioning, it will affect your body's ability to dissolve fat, thus making you more obese. Therefore, if you want to lose weight effectively, remember to be frugal anytime and anywhere, so that your weight loss plan can be realized smoothly.
5. Don't make yourself too hungry.
People who lose weight often let themselves go on a diet without eating and try to keep themselves hungry. In fact, this is not correct. Because when I can't stand it, I often eat a big meal to compensate myself, so I often eat lipopolysaccharide indiscriminately and let my weight loss plan fail. You might as well prepare some bananas or apples or high-fiber biscuits for yourself at ordinary times, so that you can get energy in time when you are hungry.
6. Be sure to have a good breakfast. Ensuring the brain's demand for energy and nutrition in the morning can improve attention.
Eat a proper amount of whole wheat food within 1 hour after getting up, together with foods containing protein, a little fat and rich in fiber.
For example, whole wheat sliced bread with eggs, or nuts with oatmeal. Grains can provide stable calories, while protein and high-fiber foods can make people feel full and keep blood sugar normal. Experts point out that a healthy breakfast can speed up people's metabolism, which means that breakfast can help people consume more calories in a day.
7. Lecithin is essential for lunch. Foods rich in lecithin include soybean, egg yolk, animal liver and so on.
Because of the high cholesterol content in egg yolk, many people who are worried about obesity will throw away the egg yolk when eating eggs. In fact, so far, there is no experimental evidence to prove that eating eggs has a significant effect on cholesterol in the blood, which may be due to substances such as lecithin in egg yolk that are beneficial to cholesterol metabolism.
In addition, choline is a brain-nourishing substance to promote memory, and also has the function of preventing fat from accumulating in the liver. Except animal liver, the content of choline in egg yolk is the highest. Egg yolk also contains lutein to protect the macular of retina, which is especially valuable for students who often need to use their eyes and brains.
8. Dinner should be light, but you can't skip it or eat a lot.
Don't use jiaozi, steamed buns, shortcakes, snacks and other foods containing oil, sugar or meat instead of rice and steamed bread as the staple food, because their heat energy is much higher than steamed bread and rice, which is more likely to make people fat; Use tofu instead of animal food.