Losing weight successfully is not our goal, what we want is a better self, a self with successful thin thinking and persistent thin habits, and no longer worrying about losing weight. Is there a shortcut to such a successful slimming? Yes! It is every little habit in daily life.
Choose your own slimming habits! You don't have to be stressed about the habit of 100. Some of them are good habits you already have, so you just need to stick to them. If something doesn't suit you and can't become your habit, don't consider it. From 100 suggestions, choose those that are in tune with you and can be guaranteed regardless of time, place, energy and money. Stick to it and make them a small habit in your life. Over time, they will become a shortcut to successful slimming. ...
2 1 day to develop a small habit of slimming.
Behavioral psychology research shows that repetition over 2 1 day will form habits; 90 days of repetition will form a stable habit.
The first stage: 1 ~ 7 days. You will feel a little unnatural and uncomfortable about new habits. Need to remind yourself to do it deliberately.
The second stage: 7 ~ 2 1 day. Through the first stage of persistence, you will feel more natural and comfortable about new habits, but if you don't pay attention, you may go back to the past. So, you need to remind yourself to stick to it.
The third stage: 2 1 ~ 42 days. You find that you like and adapt to these new habits. Become "casual and natural"-you are used to it.
Keep these habits for 90 days. 90 days is called "habitual stable period". Once you enter this stage, this habit becomes an organic part of your life and will naturally "serve" you.
28 daily habits that make you thin.
It's very tiring to have a string to lose weight in your mind all the time, but if it becomes a habit, it becomes a very easy thing.
1. Physical measurement. Measure the waist circumference once a week, and control the waist-hip ratio within 0.8. It is normal to weigh regularly every day, fluctuating between 0.5- 1kg every day. However, if the average body weight increases 1 kg within a week, it is necessary to control diet and increase exercise as soon as possible.
2. record. Record your daily diet in detail from today.
3. Clean the refrigerator and pantry. Clean up potato chips, biscuits, sugary drinks, ice cream, cooked food ... take them out of the refrigerator and food cabinet and replace them with yogurt, apples, bitter gourd and celery. ...
4. lose weight. Use slimming products after bathing every day to find and eliminate cellulite in time!
5. Give up the elevator and climb the stairs.
6. Drink 1 cup of light salt water on an empty stomach in the morning. Accelerate gastrointestinal peristalsis and reduce belly.
7. Take the initiative to give way to others when taking the subway. Try to stand after lunch and walk back and forth for half an hour (standing still 15 minutes can consume 25 calories).
Don't eat after 8.2 1! When you want to eat, go out for a walk or clean the room, take a bath … find a good way to distract your appetite.
9. Brush your teeth immediately after meals. Brush your teeth again and you won't want to eat.
10. Drink less. The habit of drinking before going to bed must be quit! 1 g alcohol =7 calories. If you drink alcohol, you need to limit it: 50ML/ of white wine, 0/00 ml of red wine and 500 ml of beer.
1 1. Make friends with experienced Chinese medicine practitioners or nutritionists and do a good job of detoxification.
12. Make some friends who have lost weight successfully, learn from them and encourage each other.
13. Ask the personal trainer. Supervise your training and give you targeted guidance.
14. Buy a book about nutrition. A balanced diet is the guarantee of healthy weight loss.
15. Get enough sleep. Sleep for 7-9 hours every day.
16. The survey found that people who have more free time at work are more likely to have weight problems, which may be related to the habit of eating a lot of snacks at work.
17. decompression. Accumulated stress leads to excessive cortisol secretion, and the body feels as tired as if it had just finished a war and wanted to eat a big meal.
18. Turn off the kitchen lights and doors 3 hours before going to bed every day.
19. Satisfaction. When sexual desire is satisfied, the desire to eat is not so strong.
20. Increase reading time. Compared with watching TV and surfing the internet, our desire for food is often not so strong when reading, which may be related to people's more concentration when reading.
2 1. Keep the room clean and tidy. The more chaotic the space, the easier it is for people to become lazy and greedy.
22. Use exercise to suppress appetite. Exercise can stimulate the secretion of endorphins and get rid of emotional eating. When you have a psychological desire to eat, you can do some low-intensity exercise such as brisk walking or jogging, and the hunger will gradually disappear. Or do some stretching exercises, abdominal breathing and other small moves.
23. Give yourself a choice. You can have a skim yogurt without ice cream; Lying in the sun on the beach, it is better to play beach volleyball for a while; Eating cookies before going to bed is better than eating 1 apple …
24. Buy your favorite food to help you lose weight.
25. Try not to buy food for others. Don't kindly buy others those delicious but high-fat and high-calorie foods, because you probably bought one for yourself.
26. I have started to lose weight. Give yourself a good psychological hint every day to make yourself more confident.
27. I can always lose weight. It doesn't matter to have a big meal once in a while or not to exercise for a while. You can keep losing weight at any time.
28. Massage once a week. Massage is good for body relaxation, relieving stress and helping to lose weight.
48 small habits of getting thinner as you eat.
You don't have to go on a diet, you don't have to force yourself to eat food you don't like, and 40 small habits that make you thinner and thinner help you control your calorie intake easily!
29. Have a good breakfast. Breakfast is the key to a day's metabolism. Nutritionists recommend the ideal breakfast: milk+cereal (bread, steamed bread, cereal, etc. )+a fruit or vegetable+an egg.
30. 25 ~ 30 grams of fiber a day. Fiber can't be consumed and absorbed by human body, but staying in the body for a long time will produce satiety and reduce the desire to eat. Whole wheat, beans, nuts and dried fruits are all high-fiber foods.
3 1. Eat fiber in the morning: for example, adding fruits and vegetables to breakfast will help control appetite in the afternoon.
32. Don't eat too little. Hungry bodies automatically store fat. The correct way to lose weight is to eat healthily.
33. Add meals twice a day. Recommended diet: milk, yogurt, fruit, nuts. Meal time: around 10 in the morning and around 3 pm.
34. Three or two staple foods a day. Carbohydrate is the fuel of the body. Rejecting staple food means a quick rebound.
35. Use dinner to get rid of edema. Eating food with edema for dinner can help us excrete toxins after a hard day's work. Bitter gourd and wax gourd can be used as vegetables, and mung bean soup and barley porridge can be used as staple foods.
36. Fruits and vegetables are 1 kg 4 Liang per day. 500g of vegetables and 200g of fruit. Fruit contains a certain amount of sugar, and it is forbidden to use fruit instead of vegetables during weight loss.
37. Take 1000 mg of calcium every day. With the same calorie intake, the average daily intake of1000 ~1500mg of calcium is 2.7kg more than the daily intake of 600mg of calcium, and you can lose weight in three months on average.
38. Eat 250 grams of dairy products every day. People who eat more low-fat dairy products have less fat than the average person.
Eat fish four times a week. Omega-3 fatty acids in fish help to break down fat.
40. Eat one serving of food at a time. Take out only 1 serving of food every time you open the refrigerator, such as a yogurt or a small piece of chocolate. The idea of taking out the whole box and putting it back after eating the rest often leads to the result that there is nothing left after eating.
4 1. Don't eat in front of the refrigerator or pantry. Go to the other room and sit down and enjoy the delicious food you get.
42. Eat 1~2 kiwis after meals. The nutrients in kiwifruit contribute to the digestion of food and the decomposition of fat.
43. Dinner should be as early as possible. Dinner should be finished four hours before going to bed.
44. 50 grams of nuts a day. Nuts contain trace elements, which help to catalyze fat.
45. Drink boiled water slowly: drink 6 ~ 8 glasses of water every day. Drink slowly to avoid edema.
46. Less salt: no more than 6 grams of salt per day.
47. Try cooking with olive oil.
48. Cooking without oil. You can use soup, wine and lemon juice instead of oil to cook.
49. Use a non-stick pan. The non-stick pan can prevent food from sticking to the oil on the bottom surface of the pan, and reduce at least 100 calories per meal.
50. Use a nozzle oil bottle. Just spray a little oil on the surface of food every time you cook, which can reduce the heat.
5 1. Roasting, boiling or steaming are often used instead of frying and stewing to reduce calorie intake.
52. Remove visible fat. Prepare a pair of scissors in the kitchen to cut off the visible fat on the ribs, under the chicken skin and under the skin; When cooking soup, wait until the soup is cold before removing the oil slick.
53. Eat less chicken skin. Chicken breast with skin contains 300 calories, while chicken breast without skin contains only 190 calories.
54. Eat more cereal. Nutritionists recommend cereal 150~200 grams per day during weight loss, some of which can be taken away for breakfast and the rest can be arranged for lunch.
55. Eat clean and hygienic food.
56. Eat 50 calories less every day. Sugary drinks are much higher than this, so use white water or a cup of tea instead next time.
57. Snack bags. If you really want to eat snacks such as potato chips, biscuits and chocolate, try to buy small food bags and give up attractive big food bags.
58. Don't go to the supermarket hungry. Embarrassed and appetizing bowel sounds will make us keep taking big bags of food from the shelves.
Don't eat sweets when you are tired. Sweets will consume the body's vitamin B. When the body is tired, eating desserts will be more tired and increase fat!
60. Homemade dessert. 60 grams of ordinary ice cream contains 10 grams of fat 160 calories. Now we use 200 grams of strawberries (containing only 52 calories without fat) and pour a spoonful of low-fat yogurt (containing 1 g of fat, 10 calories) instead. It not only satisfies the desire to eat dessert, but also won't get fat.
6 1. Have soup. There is a lot of water in food, which can reduce the calorie intake by 26% during eating.
62. Eat warm food. Too cold food will lower your body temperature and slow down your metabolism. Vegetables are usually cold before cooking, so eating salad raw may not help you lose weight. The best way is to boil vegetables in water before eating.
63. Eat foods rich in vitamin B6: Vitamin B6 is an important vitamin for metabolizing protein and carbohydrates. It is also a "catalyst" for fat decomposition. It is recommended to get vitamin B6 from food. Bananas, carrots, soybeans and chicken are rich in vitamin B6.
64. Eat more tomatoes tomatoes are rich in lycopene. Lycopene can reduce calorie intake, reduce fat accumulation, supplement multivitamins and maintain nutritional balance. If you eat in a restaurant, you can have a glass of tomato juice instead of tomatoes.
65. Take healthy snacks with you. Apples or carrots are considered the best food to lose weight. They have a certain sweetness, can satisfy the desire, and take some time to complete.
66. Order a meal: Choose a meal in a day and specify the type of food. For example, starting from today, we will only eat vegetarian food and porridge for dinner every day.
67. homemade salad dressing. Mayonnaise 1 spoon contains 100 calories, while tomato sauce contains only 16 calories. Mixing salad with ketchup instead of mayonnaise can reduce 84 calories. If you switch to mustard, lemon juice or apple vinegar, the calories will be even lower.
68. Eat thin pizza. Usually a thick pizza contains 350 calories, while a thin pizza contains only 220 calories.
69. Chew each bite of food 20 times.
70. Put food in a small plate. This can reduce food consumption by one third.
7 1. Have some Chili in the morning. Eating red pepper for breakfast can reduce the amount of food for lunch and dinner.
72.3 cups of green tea. Catechins in green tea can inhibit lipolysis and improve metabolism. Drinking three cups of green tea a day can reduce the waist circumference by about 5% in three months.
73. Drink coffee when you are hungry. Unsweetened coffee is a good low-calorie drink and can delay hunger. It is best to drink decaffeinated coffee. Special note: people who feel uncomfortable drinking coffee at ordinary times should not try it.
74. Slow down and stop. It takes 20 minutes for the stomach to digest food, and then it will convey satisfaction to the brain. So eat slowly before you feel "full", stop between dishes, and stop when you are seven minutes full, which can reduce calorie intake.
75. A seat facing the mirror. Sitting in front of the mirror, you will pay special attention to your diet. Eat gracefully and the speed will naturally slow down. At the same time, when you eat in front of the mirror, you will think more about your health-if you are fat, you will not look good, so eat less.
76. Don't starve yourself. Being hungry for a long time will make your body feel "very scarce", and as a result, you will eat far more than you need, and even if you are full, you will be speechless. A little hungry, but not particularly hungry, is the best time to eat.
24 small habits of easy exercise and high-speed fat burning
Some tips in sports and some small sports in life can bring fresh stimulation to the body and easily consume more calories.
77. Learning a new sport consumes more calories than technical sports.
78. After jogging, do a sprint for 4 ~ 6 times 10 second to stimulate fat burning.
79. Exercise three times a week. After each exercise, the basal metabolic rate of the human body can be increased by 24 hours, and it can be exercised every other day or three times a week.
80. Start from 15 minutes. If you have never been used to exercise, set the time to start exercising as 15 minutes each time, and it will be easy to stick to it! After getting used to it, add 5 minutes at a time.
8 1. Go for a walk 45 minutes after a meal, which consumes the fastest calories. About 45 minutes after a meal, walking for 20 minutes, the calorie consumption is faster, and you can consume about 700 more calories a week.
82. Exercise 90 minutes before meals is the best way to lose weight. Before meals, the human body is hungry, the body fat is decomposed, and fatty acids are released into the blood. At this time, increasing physical activity can effectively consume energy and reduce fat and weight.
83. Replace the chairs at home with fitness balls. Keep your body straight, tighten your abdominal muscles and keep your balance.
84. Consciously chest out and abdomen in the process of walking and standing, while maintaining a good posture, keep the muscles of the waist and abdomen tense;
85. Abdominal breathing for 10 minutes every day.
86. Do repeated exercises every day to tighten and relax hip muscles. You can do it when the supermarket is waiting in line to check out.
87. Do 20 squats every day, which can be done during commercials on TV programs.
88. Brush your teeth dynamically. When brushing your teeth, do waist twisting and lateral bending several times in a row to "wake up" the muscles on both sides of your waist.
89. Stride like a meteor. When you don't wear high heels, try to stride forward. The strength generated by your feet, knees and hips can stimulate more lower limb muscles to burn calories. Focus on your toes and let your ankles move.
90. Do more trampling exercise: When climbing stairs, touch the ground with your toes, use force, make two layers, and lift your hips up.
9 1. Hang upside down or cross your legs before going to bed 10 minutes.
92. Exercise your bike in 50 prone positions every day.
93. Spend time dancing 50 times a day (it only takes 5 minutes).
94. Take a skipping rope when you walk. Stop for a while, jump rope for 5 minutes, then walk and jump again.
95. There are no handrails. When using aerobic equipment, use handrails as little as possible, which can consume 10% more heat.
96. Load. When running, holding two light dumbbells and keeping elbows at right angles can not only eliminate the fat on the arms, but also increase the fat burning rate by 5 ~ 15%.
97. Cycle exercises. Take turns practicing on different instruments. Focus on hips, waist and legs. These exercises can effectively raise the heart rate and burn more calories.
98. Practice alternately up and down. Alternate upper body exercise and lower body exercise can consume more calories.
99. Take a rest during exercise. After a rest, you can continue to exercise, which can consume more calories than insisting on one-breath exercise.
100, optimal fat burning time
6: 00 am to 9: 00 am (suitable for low-intensity sports, such as jogging or walking. )
2:00 ~ 6:00 pm (metabolism is relatively accelerated during this period, and the same amount of exercise can burn more calories per hour, which is suitable for strength exercises and aerobic exercise).
6: 00 ~ 9: 00 pm (suitable for moderate and low intensity aerobic exercise, the exercise time should not exceed 30 minutes, too much excitement will affect the quality of sleep. )