Especially in physical management, I think everyone wants to be healthier and better.
Any change has a certain painful component. Only if you are really willing to change and want to be a better yourself, can you slowly overcome your inertia and really move forward.
Dedicated to 20 18 you who want to harvest yourself better.
1
Set reasonable goals
It's not as simple as losing a few pounds a week to get a good figure. After all, losing fat is not a short-term surprise, but a daily lifestyle.
In order to be healthy, improve the quality of life, adjust the diet structure and cultivate the habit of exercise, which can not only bring you a better daily state, but also make you lose weight and get a better figure.
The goal needs to pay attention to several points:
1. Quantifiable, such as reducing the thigh circumference by several centimeters.
2. It can be achieved, losing two pounds a week or eating only one big meal a week, and cooking at home as much as possible.
Give yourself some rewards to achieve your goals, such as traveling and buying an expensive dress you like.
4. Don't be infatuated with the figures in weighing scale, especially the weight fluctuation of one or two Jin is normal. What we want to see is body circumference and body fat rate. The beauty of the body is lines, not numbers. Poke can't let weight continue to deceive you!
2
Analyze your diet and exercise habits.
No one will get fat out of thin air. Only by knowing the reason why they are now in shape can we solve the problem and achieve our goal. I recommend you to analyze it from two aspects: diet and exercise.
dietary respect
Have you been eating healthily? Is the ratio of three nutrients wrong? Is it too much? Maybe you eat a lot of food that you think is healthy, but it's actually unhealthy? You know what, Puck? These "healthy products" are not healthy!
I can't help eating a lot: Do you usually eat too much? There is always psychological compensation after exercise. Will you eat more? Is it too much to add meals?
sports
I just want to lie down every day, but I really don't like sports. I just sit every day. Or because you get off work too late and have no time to exercise?
Insisting on exercise still has no effect because the intensity is too low. Or is there too little exercise frequency? Poke exercise without losing weight! ! It's time to change your mind!
Think these problems clearly and then find the corresponding solutions.
three
schedule
Think about it. Is there really no time to make breakfast in the morning? In fact, you may not have no time, but you have no time.
For example, getting up in the morning 10 minutes can actually make a simple and nutritious breakfast. Have you really had the right breakfast for so many years? Lunch at noon can actually be very convenient. Make full use of household appliances, ovens, rice cookers and non-stick pans.
Pay attention to the available fragmentation time in daily life, get familiar with several healthy breakfast and lunch recipes in Aauto faster, and make good use of these time.
The same is true of sports. Make good use of debris time. For example, you can do 40 squats by brushing your teeth for three minutes in the morning and evening (ah, Wu Jun personal test is very effective). As long as you brush your teeth, you will think of doing squats and gradually form a habit. Before going to bed at night, you can also do several groups of supine leg lifts and belly rolls, which can be changed after a long time.
four
simple and easy to do
For example, if you really don't like cooking, and the working day is very tense, let's start with a relatively healthy takeaway. A good convenience store can also be a very nutritious meal.
If you can cook, you'd better plan what you want to eat this week at the weekend, and make the ingredients and recipes well, so that you will know what to do in the morning and have strong execution.
If you are always hungry, don't put some high-calorie snacks in the office, and find your favorite healthy snacks, so as to ensure that you won't eat a lot at the next meal. I am really hungry at night. What can I eat to avoid getting fat?
five
How to stick to it
In fact, people are naturally lazy, and overcoming laziness needs our lifelong pursuit.
It takes 2 1 day or even longer to form a new habit, so I hope that after making a healthy slimming plan for the new year, you must guarantee it for one month anyway and don't make any excuses for yourself.
Worried that you may not be able to persist, find a small partner to supervise each other, or you can come to our nutritionist. The plan will not only give you guidance, but more importantly, it will accompany you to become a better self, teach you how to order food and take-out healthily outside, choose what ingredients and cooking methods at home, help you find your favorite exercise step by step, and always accompany you to supervise you so that you can persist without pain.
Please understand first.
Losing weight is not a quick thing.
It's not easy either.
Want to lose weight easily
No tears, no sweat, no hellish devil training.
Just need a, uh, private dietitian service.
I wish everyone a healthier life.
If you have any questions, you can ask them.
She has changed. What about you?