1, calculate the calories of food: generally, the reason for getting fat is that the calories consumed are higher than the calories consumed. Knowing the calories of food, calculating and recording the daily intake of food and calories can not only be used as a basis for tracking consumption, but also for self-control or selective intake when eating, and can also develop healthy eating habits.
2. Reject temptation: Snacks, snacks and sugary drinks are the most taboo to lose weight. Do a good job of diet control before going out to eat, such as planning the main course first, or drinking a glass of water before going out, or drinking soup before eating to reduce the amount of food. Don't patronize the West Point Bakery, there are too many temptations. Leave the table immediately after eating. It is not advisable to eat while watching TV, so as not to overeat unconsciously.
3, 65438+ do moderate exercise 0-2 days a week: when it comes to losing weight, eating alone is not enough. You must exercise your muscles through exercise, so that after the muscle mass returns to normal, the metabolism will increase and the fat will naturally decrease, so that you can control the energy intake and consumption and lose weight together.
You don't need to be too intense to do weight loss exercise. It is not that the greater the intensity, the better. The more you do, the better. Just do it moderately. Try not to feel too hard after you finish. Especially those who don't like sports very much and are not good at sports, they should choose something relatively relaxed at first, such as walking, stretching, simple yoga and so on. Take 1-2 days a week, and keep breathing while doing it.
4, eat 300 calories for breakfast: If you want to be thin and healthy, breakfast can't be omitted. Eat 300 calories of healthy protein and whole grains, or prepare natural peanut butter or applesauce sandwiches. This can reduce hunger and reduce the chance of eating snacks.
5. Eat more protruding foods to fight hunger: At present, food drools and hunger is even more unbearable. According to a survey by the University of Pittsburgh, those who can control their weight most successfully are those who continue to adopt an inflated diet. Such as all kinds of fruits and vegetables, whole grains, tofu, lean protein, weakness, cold weather and so on. It can make the stomach feel full after meals and reduce food intake. Of course, beware of fruits with high sweetness.
6, planned diet: diet is human nature, dieting in order to lose weight, only eat fruit without eating staple food, and some people think that as long as you don't touch fat, you won't get fat. These diets are wrong. In the process of slimming, fat does not always play a negative role, and its decomposition can also inhibit the synthesis of fat in the body to some extent. Therefore, the best diet includes moderate fat and eating more fruits, vegetables and dairy products.
7. Pay attention to the combination of work and rest: nervous, stressed, overworked, etc. It will cause the human body to secrete more cortisol hormone, which will lead to obesity. Learn to combine work and rest, relax one by one, reduce the level of cortisol secretion in the body and avoid fat.
Extended data:
Reasons why weight loss will rebound:
1, positive rebound: For many people, the most important measure of weight loss is weight. Some people will magically find that although they still maintain a healthy lifestyle and exercise actively, after a period of time, although their body circumference has decreased, their weight will not decrease, but will pick up.
Actually, this is a good thing. During this period, although we have not lost weight, the muscle content in the human body is gradually increasing and the fat content is gradually decreasing. Because the density of muscle is much higher than that of fat, there will be a situation in which the weight remains the same and the dimension becomes smaller. If this happens to us, it proves that the way people lose weight is healthy and effective.
2. Negative rebound: Although there are many wrong ways to lose weight, they will rebound soon. These wrong ways to lose weight include dieting, vomiting and excessive aerobic exercise. It goes without saying that vomiting is a serious way to lose weight.
When people return to a normal diet after reaching their goals, they are accustomed to exercise with low intake, so they can't consume and don't need so many calories. So it will rebound soon. And too much aerobic exercise will make the body feel tired, so it will be in a state of low energy consumption. As long as the muscle content does not increase, people will always be in this state of low energy consumption, so once they eat too much, they will rebound quickly.
People's Network-How to control the weight without rebounding after losing weight successfully?
People's Network-Why is weight loss easy to rebound? How to prevent weight loss from rebounding?