1, the most effective way to lose weight
First of all, diet
Drink more water and drink enough water.
Water is the source of life. It is also one of the most important substances to lose weight. Drinking eight glasses of water every day is our normal water consumption. The specific drinking water must be 1800ml-2000ml. If you lose weight in summer, it is normal to drink at least 3000ml every day. Drinking plenty of water can help you expel excess toxins from your body, clean up your intestines and increase your satiety. It is a good product to lose weight. Therefore, mm who loses weight must remember to drink plenty of water!
Arrange three meals reasonably
Breakfast can not be ignored, not only to eat, but also to eat well. But you can only eat high-fiber cereal and low-fat milk for breakfast, and fruits and the like can be properly matched, such as apples, bananas and grapes. This diet can not only help defecation, but also be a very nutritious and healthy diet. Lunch was full, mainly vegetables, and the amount of staple food decreased accordingly. As for eating meat, eat lean meat; Dinner can be eaten in advance, but you must not eat too much, mainly light, drink more soup and eat seafood.
Fasting for three hours before going to bed.
The biggest taboo of losing weight is eating at night, especially some weight-loss mm are used to eating snacks while watching TV. This is the worst living habit. When you sleep at night, your body is completely inactive, and everything you eat will be absorbed by your body and become fat. So it's best not to eat any more. If you really want to eat, you'd better prepare yourself more fruits and the like. This is entirely possible.
Absorb energy suitable for body growth.
Eating the right food is very important for losing weight. However, it is equally important to eat the right amount of food to absorb the energy needed by the body.
In order to lose weight quickly, you will want to burn as many calories as possible. But you don't want to starve yourself, so you'd better eat about 1200 calories every day. This number doesn't sound like much, but please believe that 1200 calories of healthy food will make you more energetic to finish a hard day's work than 1200 calories of unhealthy food.
Second, sports.
Fall in love with sports and stick to it.
On the road of exercise to lose weight, you should obviously feel that no matter how good the exercise to lose weight is, if you don't stick to it, it will definitely rebound. The reason is simple, because you didn't insist on doing it. Recommended sports: jogging, swimming, jogging, cycling, etc.
aerobic exercise
In order to lose weight as soon as possible, you should insist on aerobic exercise every week. Exercise for at least half an hour every day, and gradually increase to one hour every day. Never give up halfway, or fishing for three days and drying the net for two days may not be effective. Even if it has an effect, it is not obvious.
As for what aerobic exercise to do, there is actually no specific designation of what kind of exercise to do, as long as it is related to exercise. You can go running, playing football, hiking and so on. As long as you take the first step of exercise, take an active part and stick to it, you will soon lose weight successfully.
Weightlifting training
Burning fat, aerobic exercise is a convenient activity, but you should also do weightlifting training twice a week.
Going to the gym for weightlifting training is a more secure way, with the guidance of a coach. But if you are busy at work, you can also buy a weightlifter to exercise at home. Weightlifting exercises can ensure as much muscle training as possible, which will help you burn most of the absorbed calories.
Weightlifting training can not only help you burn calories and speed up your metabolism, but also help you stay healthy and increase your immunity. So no matter how busy you are, don't miss weightlifting twice a week.
Third, find like-minded friends.
Many people try to skip the last step. I feel that losing weight is not a very glorious thing. However, skipping this step has only disadvantages and no benefits. Finding a friend or family member who also needs to lose weight with you will greatly increase your chances of losing weight. You can encourage each other, remind each other not to slack off and give each other new skills. But also can share the experience of losing weight, especially the interesting things encountered in this process. Keeping a good mood can also promote the process of losing weight.
2. The misunderstanding of not losing weight
1, lack of sleep
In fact, adequate sleep is also helpful to lose weight, especially for people who want to exercise the next day. If you play late every night, it is unrealistic to expect to get up early in high spirits the next morning. Even if the alarm clock is set, the spirit will be bad and harmful to the body.
2. The exercise plan is so boring.
There are many kinds of exercises to lose weight. If you practice the same exercise every day for a long time, you will soon get bored and give up. If you want to lose weight through exercise faster and more effectively, you must plan more interesting exercises to make your exercise interesting and attractive, so that you won't have the idea of giving up.
3. No warm-up in advance
When many people do morning exercises, they just throw themselves into all the exercises after getting up without any warm-up exercises, so it is easy to get injured because they start exercising in a daze in the morning. It is suggested that athletes spend a few minutes warming up, jogging, climbing stairs or jumping before exercise, which can accelerate the blood circulation of the body and restore a clear mind.
Step 4 exercise on an empty stomach
It may seem too early to eat breakfast before exercise, so athletes can eat some snacks, a fruit or a piece of toast before exercise, which can effectively avoid hunger during exercise, pay more attention to exercise, increase the intensity and time of exercise, and thus make you more energetic and lose weight more obviously.
5. Insufficient water
Before exercise, not only can you not exercise on an empty stomach, but you can't lack water, but it doesn't mean that you should drink plenty of water before exercise. Instead, you need to drink some water properly to avoid lack of water during exercise. At the same time, you should not drink too much water before and after exercise. If you ingest water, it is easy to cause convulsions before and after exercise.
3, slimming tips
1, lose weight and eat more vegetables
As we all know, the vegetables we usually eat actually contain a lot of cellulose, because we have to spend a lot of time chewing these fibers, and after the vegetables enter our stomach, the fibers will absorb water and expand easily, making our stomach feel full.
2. Lose weight and change the diet order
Because vegetables swell in water, it is easy to make the stomach feel full. Therefore, you can have soup and vegetables first, and then eat rice, noodles and protein.
3, slimming less oil, less seasoning
The oil added to dried noodles and noodle soup will make noodles taste better, but the calories are higher; Thick soup is not only thickened, but also high-calorie ingredients such as cream and salt water are added; Foods cooked with high oil, such as Chinese dishes, also contain high calories. Similarly, fried food is also a good food to touch less.
4, three meals regularly quantitative slimming
Skipping breakfast, or eating only two meals a day, and eating less or skipping dinner will reduce the metabolic rate of the body and delay the effect of losing weight; Or endure not eating a certain meal, but the body will eat more because of the news of famine, so eat three meals regularly. However, because the amount of activities during the day is higher than that at night, breakfast and lunch account for the largest part. At night, the amount of activities decreases and the intake of dinner will also decrease.
5, slimming choose to drink concentrated prune juice.
Concentrated prune juice is rich in dietary fiber, especially water-soluble fiber, which can slow down the frequency of blood leaving the stomach, reduce the intake of high-calorie food, make people feel full and delay the absorption of glucose after meals. At the same time, concentrated prune juice sorbitol can reduce the time that food stays in the body and excrete it quickly, so concentrated prune juice is helpful to lose weight.
6, slimming choose foods with slow blood sugar rise.
If the blood sugar rises quickly, it will stimulate insulin secretion and convert blood sugar into fat and store it in body cells. Generally speaking, cakes, biscuits, sweets, sugary drinks and other foods will make blood sugar rise rapidly, while the glycemic index of white rice and white bread is higher than that of brown rice and germ. Vegetables and fruits are naturally among the foods with low glycemic index.
7. A healthy weight loss mentality is more important.
Losing weight is a process. In this process, you should encourage yourself more, don't let yourself down easily, and keep a good attitude to have a good mood. This will reduce overeating caused by bad mood.
8. Get rid of the habit of eating supper.
Don't eat anything after 7 pm, and try to hold back what you want to eat. You can write down what you want to eat and save it for the next morning. Learn to be patient, and you can see a better weight loss effect.
9. Accidentally greedy? Forgiving yourself once in a while is better for losing weight.
If you can't help eating unnecessary food, don't worry. As long as you don't give up, you will succeed, but the first step is a bit difficult, but the days after the first step will be more and more happy and more fun. Don't blame yourself too much for occasional failures. The important thing is, if you implement the next step correctly, you can get close to your own beauty.