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.
Dr BrianWansink, a behaviorist at Cornell University's Food and Brand Laboratory, coined a new word "unconscious eating". 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! A study published in March 20 12 in Archives of Internal Medicine shows that people who eat more chocolate in a week 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/markers 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.
but
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.
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. Ways to lose weight
First, reduce the intake of 100 calories per meal.
It is difficult to cut a lot of calories from your daily diet every day, let alone go on a hunger strike. So, forget trying to completely change your eating habits, and try to make things as simple as possible, just reduce the intake of 100 calories per meal. This calorie is equivalent to a small piece of butter, an egg yolk or a spoonful of cream. Reducing calories by 300 calories for three meals a day can help you lose 3 pounds a month without changing any other lifestyle.
Second, set aside 10 minutes to rest for yourself.
You may think that to lose weight, you must do more exercise, cook more, organize more and plan more-but sometimes the best thing you can do to lose weight is to exercise less. Take 10 minutes from your busy life to have a good rest and do nothing. Turn off the mobile phone, TV and computer, let the husband look after the children, close your eyes, relax and take a deep breath, and make good use of this 10 minute.
Why is losing weight important? Stress will make your body produce a hormone called cortisol, which will increase your appetite. Think about it. When you are anxious, do you crave a piece of sugar or a high-fat food? Studies have shown that meditation, even for a short time, can help reduce stress levels. So this method is good for your weight loss plan, not harmful.
Third, squeeze out 10 minutes for exercise.
When busy, it seems impossible to spend 1 hour in the gym every day, but this does not mean that you can't exercise. Research shows that it is equally effective to squeeze out 10 minutes of exercise in a busy day, take a walk at lunch 10 minutes, and jump rope with children in the afternoon 10 minutes. In your life where every second counts, small-scale exercise is easier to implement.
Fourth, plan ahead 10 minutes
There is a saying that plans can't keep up with changes. When it comes to weight loss plans, this sentence is really right. There is no need to spend a lot of time and energy on pre-planning a few weeks in advance. Just take 10 minutes to look at your calendar every night and see when you can squeeze out 10 minutes for exercise the next day.
Step 5 cook by yourself
Want to know the fastest and easiest way to lose weight? Cook at home at least six days a week, even by yourself. For most people, dinner is the most important meal, and it is also the time when you consume the most calories. A recent study shows that as many as 96% of the main courses in restaurants are too high in calories. Eating at home means that you can accurately control the calories of the food you eat.
6. Go to bed early every day 10 minutes.
Studies have shown that sleep may be the key to a reasonable diet and exercise to lose weight. When your body doesn't get enough rest, the hormones that control hunger and satiety will be out of balance, which will make you eat more. Another study even found that women with good sleep quality generally weigh about 10 pound less than women with insufficient sleep, and the best sleep time is 7-9 hours.
7. Stay away from TV 10 minutes.
A moving object keeps moving, and a stationary object tends to be stationary. I don't mean to give up watching TV after a busy day, just pause. Stand up and walk every hour 10 minutes. A woman weighing 150 kg can burn about 75 calories on average! If you really want to see the next content and can't leave, you can take a walk during the advertising time.