1, losing weight is always the reason for failure.
Excessive dieting
Many people think that they will lose weight soon if they don't eat or drink, so the failure rate is also the highest. This is because the body can't stand the intense hunger for a long time. When willpower is defeated by desire, people may be tempted to eat more. Coupled with incorrect diet, it will lead to nutritional imbalance. Even if you really lose weight, you look sick and haggard, not healthy at all, and you can't persist.
Excessive calorie intake after exercise
Exercise helps to burn calories and lose weight, but fatigue after exercise doesn't mean you burn a lot of calories. Although you may have done 30 minutes of high-intensity exercise, it is very likely that you only burned hundreds of calories. So don't eat too much food after exercise. Even if you feel tired or hungry, you should still pay attention to the quantity and quantity of food.
You sleep less than 7 hours.
Studies have shown that lack of sleep can lead to hormonal imbalance, which leads to excessive stress and increased hunger. Stress and hunger can cause your body to crave high-calorie food. Coordinating the balance between body functions and hormones is one of the necessary conditions to lose weight, so it is very important to ensure at least 7 hours of deep sleep every day.
Eat too fast
Usually, it takes 20 minutes for the brain to send information to know that your body is full, so if you eat too fast, you may be full, but your brain doesn't know it, which will lead to excessive food intake. If you are used to eating once every few minutes, then the next attempt lasts until 10 minutes, and the next attempt lasts until 20 minutes, so you are used to chewing food slowly.
2, slimming method
Have a hearty breakfast;
Some people think that in the process of losing weight, we should try to go on a diet, so that we can lose weight faster and even skip breakfast. In fact, this is a very wrong way to lose weight. On the contrary, we should have a big breakfast. A hearty breakfast can refresh you all day, and skipping meals for half a day will only burn muscles instead of fat. Unstable eating habits will only produce calories that can be converted into fat, and will also make you feel groggy all day.
Eat more fiber food:
Both soluble fiber and water-insoluble fiber help to lose weight. Water-insoluble fiber contains less heat. Foods rich in water-insoluble fiber include high-fiber grains, whole wheat bread, wheat bran, fruits and vegetables; Soluble fiber helps the human body to keep full for a longer time. Foods rich in soluble fiber include strawberries, apples, pears, cereals and beans.
Enjoy every bite of food slowly:
Chewing slowly is not only a symbol of a lady, but also a little secret. Chew 20 times per bite, and you can better appreciate the fun of eating.
Sugar-free gum:
Contrary to popular belief, sugar-free chewing gum will not stimulate your appetite. Actually, chewing sugar-free gum can effectively prevent you from putting high-calorie food in your mouth. Therefore, dieters should remember to keep a pack of sugar-free chewing gum at hand.
Don't eat dinner while watching TV;
Although you feel relaxed and relaxed, you will eat more and more unconsciously and eat longer and longer.
3. Practical ways to lose weight
Plate support is one of the most commonly used methods to train core muscle strength. Its movements are very simple: prone, elbows are shoulder width apart, elbows are supported on the ground, and upper arms and torso are kept at 90 degrees as far as possible. The two toes are close together to reduce the support area. Straighten the neck naturally, look forward and down with eyes, hold out your chest, keep your head, shoulders, hips and lower limbs in the same plane, tighten the abdominal muscles and pelvic floor muscles, and make the spine naturally bend. Breathe naturally, don't hold your breath, and the hip joint can't droop or lean to both sides.
This action seems simple, but it can exercise the muscles of the back, abdomen, lower back and buttocks, as well as the core muscles such as adductor and diaphragm. Almost all movements use core muscles, including eating, walking and sneezing. Having a strong core muscle group can make our daily movements more relaxed, agile and vigorous, and it is also the basis for achieving better results in other sports.
However, the statement that "practicing flat support for a few minutes every day will have a miraculous effect on weight loss" is somewhat exaggerated. Compared with aerobic exercise such as jogging and brisk walking, the energy consumption of flat support is obviously insufficient. Only by long-term aerobic exercise and reducing energy intake can we fully consume fat. There is no scientific basis for achieving the goal of local fat reduction through local exercise. This kind of strength exercise supported by flat plate can improve the basal metabolic rate of human body, so it may be used as an auxiliary exercise to lose weight.
The key to flat support is to act in a standardized way, do what you can, and step by step. Beginners must master the strength. When the supporting action begins to deform, they should stop it in time and don't hug it hard. After mastering the essentials of action, they can gradually extend the time. Can also be divided into 4~6 groups, each group practice for 20 ~ 30 seconds, the interval is not more than 20 seconds. It won't take long. Generally speaking, adults who insist on 1 min or more are basically up to standard.
It should be reminded that many people are not standardized when doing flat support, for example, their hips are tilted upward or downward, their upper arms and forearms are not at vertical angles, their heads are tilted backward or forward excessively, and their bodies are skewed, which not only has a bad fitness effect, but also may cause cervical or lumbar injuries. Therefore, be sure to keep your hips and waist and legs in line. In addition, it is best to warm up 10 ~ 15 minutes before doing flat support. Middle-aged and elderly people can appropriately reduce the difficulty of movement, instead of landing on their knees and bending their calves back 90 degrees. People with lumbar disc herniation should do it under the guidance of a doctor to prevent aggravation.
If you want to improve the training difficulty, try the "eight-step abdominal bridge": 1. Plate support, hold for 30 seconds; 2. On this basis, raise your right hand and stretch horizontally forward 15 seconds; 3. Change the left hand and hold 15 seconds; 4. Elbow support, lift the right leg and hold it for 15 seconds; 5. Change the left leg15s; 6. The left hand and right leg are lifted at the same time, and the right elbow and left leg are supported 15 seconds; 7. Lift the left leg of the right hand and support the left elbow and right leg 15 seconds; 8. Return to the flat support and hold for 30 seconds.