Methods 1: Prepare for successful slimming.
1, set strict goals. Losing weight is not easy. Before you start, you can ask yourself this question-"What is your ultimate goal?" "How are you going to achieve your goal?" Your answer should be as detailed as possible, so that you can make a suitable slimming plan for yourself. For example, your goal can be thin 10 kg (4.5kg), which is not bad! So what are you going to do next? Do you want to diet, exercise or both? You might refine your goal like this: "My goal is to lose 65,438+00 pounds (4.5 kilograms), so I should control the calories per meal to 65,438+0,200 calories and exercise for at least 30 minutes every day." Is this clearer?
Calculate time. You need to know what it's like to lose 10 kg (4.5kg). 10 lb (4.5kg) is equivalent to 35,000 calories, so how long will it take you to lose 10 lb (4.5kg)?
If you insist that the calorie intake per meal is within 1500 calories, you will lose 500 calories every day (this figure is related to your calorie demand, if you want to be more accurate, you can calculate it according to your specific situation). 500 calories a day means 3500 calories a week-that is, you lost 1 pound (0.45 kg) a week. If you don't feel fast enough, you may need to go on a further diet, but don't forget that exercise can also burn calories.
2. Give yourself motivation. Perseverance may be the hardest part of losing weight. If you are strict with your self-control, it may be even harder to stick to it. This is why it is important to carry out the plan to achieve the goal, and it is equally important to carry out the plan persistently. Write a diet diary. Record all the food you eat and all the exercise, so that you can pay attention to your progress in real time. Through the log, you can see that you haven't done enough, and then try to improve and achieve the best slimming effect.
Find a friend to supervise your slimming. If you have friends watching you, you will carry out your plan more strictly. Although this is not the real motive, the goodwill of friends is always true.
Give yourself a little reward This does not mean that you can eat and drink like a pig as a reward for completing the first stage goal. Give yourself a reward when you reach half your goal, and then give yourself a reward when you reach all your goals. Use post-it notes to remind yourself to get a reward. You can stick it on your computer, on the bathroom mirror or on the refrigerator, anywhere you come into contact with. The reward can be anything, such as a short vacation, a crazy shopping trip or a movie. Do whatever you like.
Method 2: Adjust diet.
Drink more water than usual. It is unhealthy, but drinking more water will make you feel full. Drink two glasses of water before each meal to suppress appetite. Drinking water will also speed up metabolism. The researchers estimate that if a person drinks 1.5 liters of water every day during the one-year slimming process, he will consume 17400 calories and lose 5 pounds (2.3 kilograms) of meat. To achieve this effect, just drink water, so from now on, take a kettle with you.
Drinking more water can also prevent rebound. Because you just want to lose weight quickly, if you don't consciously control your weight after losing weight, you may rebound. In order to prevent rebound, you should drink more water.
2. Don't eat processed food. Never eat processed food. Clean up all processed foods. Even in the bag, don't eat it. Of course, in today's society, this is almost impossible, but you'd better try to abide by it. How can we avoid processed food? On the one hand, you have to cook it yourself. In this way, you can control the ingredients in the food. You can't have too much fat and salt in your own cooking, otherwise it will ruin a healthy and delicious meal. Restaurants and fast food restaurants are also not allowed. Most processed foods contain a lot of sweeteners, salt, artificial flour, artificial fat, pigments, texture-changing chemicals and preservatives. The key point is that processed food not only contains a lot of unhealthy additives, but also loses a lot of nutrients during processing. Natural ingredients that can protect the heart in processed food, such as soluble fiber, antioxidants and beneficial fats, will be lost during processing. Therefore, processed food full of additives and without nutrition is absolutely harmful to you.
3. Eat more fruits and vegetables. Since you can't eat processed food, fruits and vegetables are the best (and healthiest) choices. Moreover, fruits and vegetables are low-calorie and high-energy foods, because they contain a lot of water (the calorie of water is zero) and a lot of vitamins and nutrients. Eating more fruits and vegetables has many benefits. This will not only help you lose weight, but also make you experience a lot and resist some diseases. Don't just increase the amount of fruits and vegetables, but gradually replace fatty foods with them. You will find that losing weight in this way works wonders, especially at the beginning.
4. Eat right. Obviously, the right diet is the only way to lose weight quickly. Be sure to eat more fruits, vegetables, bean products, fish, dairy products without fat, lean meat with 95% lean meat and egg white. Do it with great fanfare. Clean up all other inappropriate food in the house. Out of sight, out of mind, not tempted. Enrich yourself, don't just wander around in the refrigerator. Eat on the table, not on your stomach! There is no need to feel guilty about eating snacks occasionally, but make sure that the food you choose is healthy and moderate. Eating some nuts is good, but eating a bunch of nuts will cause problems.
Don't starve. This will only make you weak and unhealthy. In addition, never lose weight in hell, otherwise the consequences will be very serious, such as headache, irritability, fatigue, dizziness, constipation, irregular menstruation, hair loss, muscle atrophy and so on. That would be terrible.
5. Refuse to drink. Do you know beer belly? This is caused by drinking beer. It's incredible, isn't it? Beer releases estrogen into the blood and makes you gain weight. But it's okay to drink a glass of red wine once in a while. Just relax your daily calorie quota and don't waste it on things like drinking in bars. It is best to drink tea or water. Sugary carbonated drinks (including diet drinks) and fruit juice will only give you empty calories, not energy, so you will feel hungry if you drink too much. Remember the processed food we mentioned? These hazards are the same as these drinks. If you know that drinks contain a lot of additives and have no nutrition, you won't want to drink them anyway.
Method 3: Change living habits.
1, keep doing aerobic exercise. To tell the truth, you burn more fat when you do aerobic exercise than when you lift weights. If you want to burn calories, aerobic exercise is the best choice. As long as the body can bear it, try to do aerobic exercise for 30 minutes four times a week, which can be running, cycling, swimming, boxing or playing tennis. Do your best. Be careful if you want to burn a lot of calories. Excessive exercise makes you tired, that is, you may faint. Be sure to consult a doctor before making more extreme changes to your exercise plan.
2. Weightlifting assistance. Although aerobic exercise consumes more fat, to achieve the best effect, you can do some weight lifting to assist. Just three times a week, not too much, because your muscles need time to recover. The order of the two actions is very important. To lose weight effectively, you must do aerobic exercise first. Doing so will inhibit the enzymes in the body, so that muscles can't use these enzymes, and these enzymes will become the fat you consume when lifting weights. Best of all, your metabolism will also accelerate.
3. Exercise to the end. This will enhance your whole body function. When you lose weight, what you want to fill the fat gap is muscle, right? So do yoga and do some comfortable light exercise at home. This is very important if you don't like going to the gym. You can watch TV while you are in leg press or squatting, which is not more expensive than going to the gym. And yoga can consume 3-6 calories per minute.
4. Insist on scientific exercise. Since you should exercise as much as possible, you should be careful. Six hours at a time in the gym is too much. You should keep your whole lifestyle scientific. Green life. Go to work by bike, take the stairs, run errands by bike, walk the dog more, wash the car by yourself and exercise as much as possible.
Take part in more social activities. Take your friends to the park, play golf and dance. Don't go out to eat, drink and stay up all night. Your friends will like your new way of socializing.
5, eat less and eat more meals. Keeping not hungry is the key to losing weight. In fact, it is best to eat less and eat more, so that you can resist the temptation of food, as long as you ensure that you eat healthily. If you need to work all day or even all night, bring some snacks. So you have no reason to patronize carbonated beverage vending machines and food stalls. Taking a proper amount of healthy snacks, such as fruit, yogurt or nuts, can help you stick to the principle of losing weight and don't eat too much on the pretext of hunger.
Tip: Don't add salt to food, it will make your weight rebound.
Sleep well at night, you will get fat if you don't get enough sleep.
Warning not to form harmful habits. Don't try to lose weight in hell. If you haven't tried before, don't run a marathon, otherwise it will seriously damage your health.
Before making an exercise plan or changing your diet, be sure to consult your doctor-the doctor will remind you of something you may have overlooked.