1. Arrange a "cheat day" once a week: for a period of low-carbon diet, you can choose one day as a "cheat day". On this day, you can eat any high-carbon water food you want. Let your body indulge a little, it will make it easier for you to go on. However, it should be noted that derailment day does not mean complete indulgence. You should still avoid junk food, at least foods with high calorie and no satiety, such as potato chips. You should eat until you are full, and you can't overeat. As for the rest, relax. After this day, you will return to a healthy diet.
2. Appropriate Intermittent Aerobic Exercise: Appropriate Intermittent Aerobic Exercise If there is not much time, you can arrange intermittent aerobic exercise appropriately, every time 10-20 minutes, 2-3 times a week. The method is simple. Take an ellipsometer as an example, sprint 1 min, slow 1 min, repeat, or run, run fast 1 min, walk slowly 1 min, and switch back and forth to speed up the heart rhythm. It's that simple and rude, but it's very effective.
3. Breakfast supplement protein: The older generation thinks that getting up early should be light. I don't know that people need nutritional supplements in the morning, especially in protein. Tim Ferris, a personal efficiency master, said in Working Four Hours a Week that his father ate high-protein food within half an hour of waking up in the morning and lost nine pounds a month. The next month, he pushed back the breakfast time and lost 4 Jin. In the third month, he adjusted the waking time within 30 minutes and lost 10 kg. Protein can accelerate metabolism and fat burning all day.
4. Start a low-carbon diet: Carbohydrate is the chief culprit of weight gain, which can prevent insulin resistance by delaying the rise of blood sugar. When eating a low-carbon diet, you can eat more high-protein foods to increase satiety, and you can replace fast carbohydrates with slow carbon, such as replacing rice with Lebanese wheat and whole grains, and replacing white flour with multi-grain wheat flour and awn wheat flour. You can make a good menu, prepare ingredients in advance, and don't let yourself get hungry. It's easy to get hungry.
5. For the purpose of muscle gain, get twice the result with half the effort: losing weight too fast can easily lead to muscle and water loss in the body. We might as well aim at gaining muscle. Exercising muscle can not only make our body more compact, but also reduce fat with half the effort. Try to do strength training twice a week. Two intermittent aerobic trainings last for 2-3 months, and our body shape will change greatly. You don't have to weigh yourself every day. 1 month later, you will find that thinness is visible to the naked eye.
6. Drink plenty of water, black coffee and unsweetened tea: buy a thermos cup with heart water and bring a bottle of water with you. If you don't like drinking boiled water, but want to drink something tasty, you can choose black coffee or sugar-free scented tea. Fruit itself contains sugar, so in the case of drinking a lot of water! Scented tea is more suitable than fruit tea, and the total amount of drinking water every day should reach more than 2500 ml, so that fat can be fully burned.
7. Replace calories with healthy fats: Not all fats are bad, but some healthy fats are good for you. They can be used to improve metabolism and body function, can also be used as a supplement to fat burning, and also play a vital role in joint lubrication. Such as avocados, butter, nuts, etc.
8. Don't worry too much about calories: During the low-carbon water diet, you don't need to count calories at all, and you don't need to starve. What you need to do is strictly control the quality of food, because the calories of low-carbon food are not too high ~ natural and unrefined food will make you feel better. Forget calories. Simply counting calories will affect your mood.
9. Don't do excessive aerobic exercise: If you are not a fan of aerobic exercise, 2-3 hours a week is enough. Strength training and intermittent aerobic training can make you burn fat during sleep, while aerobic exercise only burns calories. Alternating intensity and interval helps to improve metabolism and keep your body burning fat on the right track. Aerobic exercise, especially excessive aerobic exercise, actually has a negative impact on your metabolic rate, which will release cortisol to store fat and reduce the effect of fat loss.