Method 1: Have three meals regularly, and eat when you are hungry.
1, enjoy a nutritious dinner or snack, don't eat less at all. Pay attention to the signals from your body and eat when you are hungry. Although eating less and eating more meals can't promote metabolism, at least it won't make the body too hungry. Eat seaweed as soon as you sit down. Eat a meal or a healthy snack every 3-4 hours. Eat when you are hungry, or you will be too hungry to stand, but it is easy to eat food without nutrition.
Start the day with a hearty breakfast, such as Greek yogurt or eggs, fruit and a piece of whole wheat toast. Never, never eat breakfast.
Method 2: Enjoy the food, and stop eating when you are full.
1, chew slowly and enjoy every bite of food. Slow down eating, give your brain enough time to receive the satiety signal from your body, and then stop eating. Allow yourself at least 15-20 minutes to eat, so as not to eat too fast. Once you realize that you are full, stop eating! You may have experienced such a situation-you suddenly realized that you were full because you were hungry, wolfed down and ate a lot. Eating slowly can prevent this from happening again.
Method 3: Eat lean protein and a lot of agricultural products every day.
1, protein provides energy, and vegetables and fruits provide rich nutrition. Their calories are also lower than those of carbohydrates such as noodles and bread. Protein should be included in every dinner to help control appetite. Vegetables and fruits are also rich in vitamins needed by the human body. Such low-calorie foods include: turkey, chicken, salmon and eggs.
Tofu, soybeans and other plants in protein.
Low-fat dairy products such as yogurt and milk.
Spinach, arugula, kale and other green leafy vegetables.
Strawberries, bananas, oranges, pineapples and grapes
Carrots, tomatoes, pumpkins, sweet peppers, cauliflower and asparagus.
Method 4: Reduce the intake of saturated fat, sugar and processed food.
1, reduce your unhealthy fat intake every day to avoid weight gain. Some fats are really good for your health, such as polyunsaturated fats. However, high-calorie foods usually contain unhealthy fats, such as saturated fats and trans fats. It is difficult to keep slim by eating these foods every day. If you want to control your weight, you must avoid the following foods: doughnuts, biscuits, cakes, muffins, pies and cakes.
Red meat, cooked meat, butter and full-fat cheese
Fried food and fast food
Method 5: Don't drink high-calorie drinks.
1, sugary drinks and alcohol are high in calories, so it is best not to ingest them. It's really cool to drink soda or juice all day, but they are high in calories and will soon consume more calories than they need daily. As long as you drink less 1 can of soda or sports drinks every day, you can reduce the calorie intake of 150! Sticking to drinking water and sugar-free drinks can easily change your diet. Sugar-free green tea is a good choice Studies have shown that green tea can promote fat burning and lose weight.
Method 6: change a small plate and control the amount of food.
1, using a small plate is convenient for you to reduce the amount of food per meal. Using smaller plates to pack food can reduce the daily intake of calories. Enjoy the food on the plate and don't add any food after eating. The food in restaurants is usually very big! If you want to eat out, you'd better choose a small appetizer or have a main course with your friends.
Don't put all the food on a plate or bowl and then put it on the dining table, so it's easy to eat unconsciously or add food to your plate.
Method 7: Exercise more.
1, get a chance to stand up, don't let yourself sit still for a long time. Think about how long you always sit at work, commuting or using the computer all day. Try to get up and exercise every 30 minutes to burn calories. The energy consumption accumulated by these little moves is considerable! If you often sit at work, you can also use an upright desk. You can also stand up and walk while talking on the phone or watching TV.
Have a meeting standing up. It is better to talk while walking than to sit in a meeting.
Method 8: Exercise in your spare time.
As long as you have a few minutes free time, you can do some simple and quick exercise. No time to go to the gym? Never mind, you can also increase your activity at home! Use the waiting time to do some simple exercises. These few minutes of activities add up to help keep weight. You can try it: for example, while waiting for dinner to come out, do a few squats or flat supports. When watching TV or listening to the radio, stand up and do jumping or belly rolling.
Method 9: Exercise for 30 minutes every day.
1, regular exercise helps to keep weight. You don't have to do strenuous exercise to keep healthy. Walking, swimming and other sports can help the body stay active. If you can't jog for 30 minutes at a time or complete a set of strength training, you can do it several times. Try to mix and match different types of sports. This is not easy to get tired, and you can burn calories and exercise all your muscles in different ways.
Methods 10: Sleep for 7-9 hours every night.
1. Only when the body gets enough rest will it have more energy for sports activities. Studies have shown that lack of sleep can lead to weight gain, and may also disturb the hormone levels that control appetite and hunger, making you eat more. Try to get enough sleep for 7-9 hours every night to maintain a healthy metabolism. Don't eat snacks before going to bed and after meals.
Methods 1 1: decompression activities were carried out every day.
1, it is easy to overeat when you are stressed, and try to decompress by other methods. Studies show that stress or anxiety will consume energy, make you unwilling to exercise and affect your metabolism. When you are stressed, don't rely on eating and drinking to relieve stress. Try the following activities: learn meditation and mindfulness skills.
Practice breathing skills
Do gentle stretching or yoga.
Conventional massage
Learn new sports or hobbies.
Methods 12: Take a positive attitude towards your body.
1. Turn negative thoughts about weight into positive thoughts about the body. It is easy for people to become too concerned about their weight. This may lead to eating disorders, inferiority complex and depression. Don't waste time on these negative thoughts, stop and take a moment to think about what you like about yourself. For example, stop worrying about your weight and think, "I'm grateful to have a healthy body. My body shape is just right for me!" " "
Tip: Adding some spicy food to your diet can easily promote metabolism. For example, you can use Chili sauce, jalapeno or Kharisa sauce to flavor it.
Don't completely ban yourself from eating certain foods. This will only increase the pressure. Eat less high-calorie or unhealthy food, but allow yourself to indulge occasionally.
Studies have shown that probiotics such as Lactobacillus Grignard can inhibit fat absorption and help control weight.