Step 2 weigh. If you don't know how much you weigh, stand on the scale and see what the result is. It is important to know your weight at the beginning, so that you can better track your progress.
Using electronic scales, the results are the most accurate.
You'd better weigh yourself before eating in the morning. You don't wear much clothes or nothing.
You may also find it helpful to measure your size, so that you can track how much you have lost, especially if you plan to build muscles (remember, muscles are heavier than fat). Measure the circumference of your arms, legs, chest, waist and/or hips with a tape measure. What size to lose depends on yourself, as well as your specific weight loss goals and problem areas.
3. Reduce heat absorption. When it comes to losing weight, diet is the most important factor. The less you eat, the more you lose; It's that simple. But it is important that you eat enough food to keep your body functioning. Being hungry for yourself will only make you want to eat and drink more, and finally fall back into old habits. Many medical experts believe that most adults, regardless of their current weight, can lose weight as long as they only consume 1200 calories a day. Finding your magic number requires trial and error, so be sure to pay attention to how much you eat and how it relates to the numbers in weighing scale, so that you can make appropriate adjustments.
Start tracking everything you eat, including things that are usually overlooked, such as calories in salad dressing, cooking spices, cooking oil and drinks. Read the nutrition labels on the things you buy and measure the calories of the parts you eat. You can also use online references, such as Calorie King and My Fitness Partner, to find calories of vegetables, fruits, meat and other unmarked foods.
4. Exercise 4-5 days a week. Cardiovascular exercise can increase your heart rate, help burn calories, and temporarily speed up metabolism after a few hours of exercise, making the weight loss process faster. However, please remember that you can lose weight just by "no" exercise. You must change your eating habits to achieve your goal.
Aerobic exercise, such as jogging, cycling, walking, swimming, dancing and taekwondo, can burn calories well and improve your overall health. If you are a novice, take your time at the beginning and gradually get into the habit of regular exercise every day. It is very important to find a sport that you really like, so that you can really exercise every day.
The goal is to do 20 minutes of aerobic exercise five days a week. If you don't have time to exercise every day, try to exercise more in your daily life through simple changes, such as taking the stairs instead of taking the elevator.
Exercising muscles through resistance training can help you lose weight. The more muscles, the more calories the body burns. Remember, although muscle is heavier than fat, you may still need to use resistance training to keep it until you lose weight successfully.
5. Drink eight glasses of water every day. Proper water retention is the key to your overall health, but it has also been proved to help you lose weight. This may be because water can fill your stomach when you eat and prevent you from eating snacks unscrupulously. Drinking water before meals has been proved to help you lose weight by absorbing calories during meals. Try to drink a glass or two of water 20 minutes before eating to make yourself feel full more quickly.
If you don't like the "taste" of white water (although it is actually tasteless), you can add lemon juice, lime juice, fruit or mint leaves to the water to enhance the taste.
6. Write a diet diary. Studies have found that if people record what they eat and keep this habit, they will lose more weight than those who don't. This is because writing down what you eat will make you more responsible for your decisions and help you find your eating pattern, so that you can know what works and what doesn't. Make sure to write down the calories of "everything" you eat. This includes calories from beverages, oils, condiments, sauces, spices and side dishes.
7. Cook at home. Even with the best intentions, eating out will soon ruin your diet plan. Cooking at home can make it easier for you to choose healthy food and control the amount you eat. Plus eating at home can save a lot of money! When eating out, you can ask for sauces and condiments to reduce calorie intake.
When cooking at home, use cooking spray instead of olive oil or butter. If you really want to use olive oil, be sure to measure the amount, because 1 teaspoon contains 100 calories.
Pack a healthy lunch and take it to your place of work or school. Make sure it contains healthy snacks, such as carrots, celery and apples, to make you feel satisfied with your meal.
8. Allow yourself to cheat for one day (many days). No matter how committed you are to dieting, it is inevitable to relax occasionally. For many people, social activities, such as birthday parties or picnics, make it difficult for people to eat healthy food-occasionally remind themselves that it doesn't matter. Giving up your social life diet for dieting will make you feel very painful and you can't help but give up before you reach your goal. Method 2
Other options 1
Consider weight loss surgery. If you are clinically obese and have a serious medical condition of overweight, you can consider slimming surgery. There are several different types of bariatric surgery, but most of them involve reducing the size of the stomach or the length of the small intestine, so that patients are forced to eat less.
Applicants for bariatric surgery must have a body mass index (BMI) equal to or greater than 40, have been overweight for several years, and cannot lose weight permanently through dieting and exercise.
If you think you are suitable for weight loss surgery, talk to your doctor. Remember, like other operations, there are risks. Before you agree to the operation, weigh the pros and cons.
2
Join a weight loss program. If you have the willpower to lose weight naturally, but need some guidance, then joining a weight loss plan may be your best choice. Some projects, such as Jenny Craig, will help you do most of the work, including preparing low-calorie meals that you will eat all week. Others, such as Weight Watchers, teach you how to use a "scoring system" based on calorie intake to choose your own healthy meals.
A weight loss plan helps you take responsibility for your decisions and connects you with dietitians and other dieters.
the third part
1
Drink unsweetened tea or coffee between meals. Caffeine in tea and coffee helps to suppress appetite. If you are entangled in snacks at night, take a sip of herbal tea to satisfy your mouth and mind.
2
Get enough sleep. Insomnia will not only inhibit your thinking ability and normal operation, it will actually increase your appetite and slow down your metabolism. Your goal should be to sleep at least 7 hours every night.
Adjust your schedule if necessary. If you have to get up early for school or work, slowly get into the habit of going to bed early every night to make up for it.
three
Coping with stress. Some stress is inevitable, but excessive stress will release cortisol hormone, which is responsible for storing fat, especially abdominal fat. Stress may also be a root cause of overeating, because food has a calming effect on many people. Remember, dieting can only temporarily relieve stress and anxiety, but it can't really solve any of your problems.
One way to help you relieve daily stress is to learn to manage your time better. Avoid procrastination, don't leave tasks to the last minute, your eyes should be able to see the clock all day, so you won't always be in a hurry to do what you need to do.
Cleaning your environment can also have a great impact on stress and frustration. Set aside time every day to clean your surroundings, which can be your bedroom, your office, your kitchen, your car and so on.
Meditation, yoga or other relaxation activities help you keep your feet on the ground and stay relaxed every day.
four
Find something to replace food. Dieting doesn't necessarily mean constant pain or lack of food. If food is the main source of your happiness and comfort, it is important to find something you like better, or something you like equally, to make you feel satisfied. This can be spending time with friends, indulging in hobbies, making love, shopping, playing musical instruments or doing sports, or just watching movies or relaxing in the bathtub.
five
Don't weigh yourself every day In the long run, weighing is a good way to track the weight loss process, but weighing every day will drive you crazy. Remember, there are many reasons why everyone's weight fluctuates by a few pounds a day, and most of the fluctuations can be attributed to the weight of water. Just weigh it twice a week at most.
skill
Remember, the more extra weight you have, the faster you will lose weight.
The best way to lose weight and keep in shape is to take your time, adopt a realistic and healthy lifestyle and keep it in the next few years.
warn
In order to lose weight quickly, you may want to eat as little food as possible, but it is very dangerous. Be sure to eat enough calories to maintain yourself. Never eat less than 1000 calories for a long time every day.
Before you start a new diet or exercise rule, consult your doctor, especially if you have ever had a health condition.