1, an effective way to lose weight
1. High-calorie food can only add icing on the cake.
Many foods in life are hidden weight loss killers, such as adding one or two spoonfuls of thousand island sauce when making fruit salad; When eating Japanese food, eat sushi and high-fat mayonnaise; Go out to eat. Lamian Noodles likes soup base. In fact, these are "icing on the cake". Sauce, soup base, etc. are often much higher in calories than staple foods. Adding more is self-defeating.
Buy a pedometer, set yourself a goal and walk 1000 steps every day.
For people who are used to sitting at their desks all day, it is best to take two or three thousand more steps. People who don't exercise often had better buy a pedometer, so they should make a plan for themselves every time they travel. After a long time, you will find that you love walking and gradually develop a slim and healthy physique. Smartphones can now count steps, which is very convenient.
Drink water as a drink except breakfast.
You can have a glass of fresh orange juice and a glass of milk at breakfast. But at other times, water is used instead of drinks and soda. Many people consume more than 200 calories every day just because they drink drinks unconsciously. In a year, you will burn up to 90,000 calories and gain 25 pounds. Moreover, drinking these drinks will not make people feel full, and they will unconsciously drink more.
4. Take a walk before dinner
You may not know that walking after meals is slimming and fitness, but walking before meals is very effective in controlling appetite! Studies have found that walking for 20 minutes before meals can reduce appetite, and eating one less meal can increase satiety! Don't be lazy, stipulate that you should spend 15-20 minutes going out for a walk every night, which will not only consume energy, but also reduce your appetite.
5. Smell the fragrance and lose weight
Studies have shown that smelling something when you want to eat can make you feel full, help control your appetite, regulate withering and help burn fat. Smelling food can make people feel hungry, because smelling food can make people have an illusion that they really have something to eat. Hungry? Smell onions, apples or mint first!
6. Take a notebook every day and write down everything you eat.
The researchers found that such a diet diary ate 15% less food than people without a diary. Especially for MM who loves shopping, she can't stop eating from the beginning. If she insists on the good habit of writing down what she eats, milk tea, chicken legs, popcorn, ice cream and Guandong cooking can effectively divert her attention and help her control her appetite. The same is true of playing computer and watching TV at home. You must not be lazy about this little habit.
7. Find a netizen to lose weight together
A study in university of vermont, USA, found that it is better to find friends to lose weight with than to find friends who can meet frequently. It's always hard to resist the temptation to be with friends around you. It is clearly agreed that we should stick to losing weight together, but once we see doughnuts, as long as one party lets go a little, the weight loss plan will fail again. Finding a netizen to lose weight together is relatively controllable. The other party in different places will supervise and control your behavior, even a little comfort after overeating is more precious. So, find a netizen or friend you don't see often to lose weight together!
8. Eat five or six small meals a day instead of three big meals a day.
A study in South Africa found that if people eat a snack before lunch, they will consume 30% less calories at lunch than usual. Moreover, eat less and eat more meals. Although the calories are the same, the body will secrete less insulin, maintain a stable blood sugar concentration and reduce hunger.
9. Walk for 45 minutes every day.
For many people, walking every day is the only exercise opportunity. How can you give up? Moreover, we suggest walking for 45 minutes every day instead of half an hour. This is because for people who are used to sedentary, walking for half an hour every day can just prevent weight gain. For people who want to lose weight, it takes more than three miles to burn 300 calories a day to achieve the effect.
10. Clean up the big clothes in the closet.
Do you still have a large suit in your closet? This is creating opportunities for your obesity, so get rid of it! Whether it is donation or DIY, it is a good way. At the same time, putting some small clothes in the closet, once you find that your clothes are getting worse and worse, it is a dangerous signal for yourself-I am fat again!
1 1. Keep a positive attitude.
If you always think that you can't resist the temptation of hamburgers, French fries, ice cream and cakes, you can't keep exercising to lose weight, or you think that even if you lose weight, it's not as good as others. Don't dwell on these details. Eating more fruits and drinking more water, doing more exercise and exercise can not only keep you slim and healthy, but also cultivate positive emotions and make every day look beautiful!
Step 2 eat effectively
1, lotus leaf porridge
A piece of fresh lotus leaf, japonica rice 100g, a little rock sugar.
① Wash polished rice, wash fresh lotus leaves and cut into small pieces one inch square.
(2) Put the fresh lotus leaves into the pot, then add appropriate amount of water, boil with strong fire, then simmer for 10 to 15 minutes, and then remove the residue to get juice.
③ Put japonica rice and lotus leaf juice into the pot, add appropriate amount of rock sugar and water, boil with strong fire, and then cook with slow fire until the rice is rotten into porridge. Twice a day, breakfast and dinner.
2, poria cocos cake
Grinding Poria into powder, mixing with flour and water, and making into cake.
Poria cocos 200g, flour100g.
Grinding Poria into powder, mixing with flour and water, making into cake, and baking. Regular consumption has the function of strengthening the spleen, eliminating dampness and nourishing the stomach, and is suitable for long-term use.
3. Fresh mixed three skins
200 grams of watermelon skin, 200 grams of cucumber skin and 200 grams of winter melon skin.
Scrape off the wax skin of watermelon skin, scrape off the fluff skin of winter melon skin, blanch with cucumber skin in a boiling water pot, cool, cut into strips, add a little salt and monosodium glutamate, and plate. Can be eaten frequently, and has the effects of clearing away heat, promoting diuresis and reducing weight.
4. Red bean porridge
30 grams of adzuki bean and 50 grams of japonica rice.
Wash adzuki beans and japonica rice, put them in a pot, add water until the rice is rotten into porridge. Take it twice a day for breakfast and dinner. Long-term administration can promote diuresis, strengthen spleen and lose weight.
5, oatmeal
50 grams of oatmeal.
Put oatmeal in a pot, add some water, and when the water boils, start cooking while stirring until it is cooked and soft. Or just cook porridge with 250 ml of milk and oatmeal. Once a day, for breakfast.
Has the effects of reducing blood fat and losing weight, and is suitable for daily health care of patients with obesity, hyperlipidemia and coronary heart disease and healthy people.