25 ways to lose weight and keep fit.
1. Drink 1 glass of water or a bowl of light soup before each meal, pad your stomach first and reduce your appetite.
2. Breakfast should be simple, mainly low-fat, high-protein and high-fiber foods. Such as fresh fruit, whole wheat bread, yogurt, boiled eggs, oatmeal and so on.
Eating less and eating more meals every day can stabilize your blood sugar level, thus avoiding emotional impulses, relieving your greedy appetite and greatly reducing the possibility of overeating.
4. Don't eat added sugar (including cakes and drinks). If you add a little sugar to the food you eat every day, you may not care. But after 1 year, the extra calories every day will accumulate into 3 kilograms of fat in your body? 10 years is 30 kilograms.
5. Eat high-protein food. The view that you can't eat meat in the process of losing weight is incorrect. Protein is an important part of the body. If protein is insufficient in the process of losing weight and muscle loss is excessive, it will easily lead to a decline in metabolism, which will become more and more difficult to reduce. In addition, protein food can effectively increase satiety.
6. You should arrange your daily exercise time according to your living habits. If you have a long and busy day, you should seize the time and do more exercise in the morning. And if you want to suppress your appetite, then the best exercise time is 4 or 5 o'clock in the afternoon. If you think it's too stressful, eight or nine o'clock in the evening is also a good time.
7. Replacing some staple foods with coarse grains such as potatoes or sweet potatoes can make you not eat or eat less other greasy foods. Many varieties of potatoes are nutritious and delicious.
8. Always read the reports of other people who have successfully lost weight online to get spiritual touch and encouragement (but pay attention to distinguish between small advertisements selling diet pills).
Sauce containing mustard, fruit or vegetables can be added to chicken or ham sandwiches to make them more interesting.
10. When making delicious dessert, don't directly pour a layer of whipped cream on it. Skim condensed milk should be mixed with calorie-free sweetener or vanilla extract and stirred vigorously, so that we can get calorie-free whipped cream.
1 1. If you want to lower cholesterol, you can put it in your diet? Is that clear? Throw away the yolk and replace it with a small piece of low-fat white dry cheese.
12. Regular physical exercise with the main purpose of exercising lower body muscles (mainly your hips and thighs) can absorb the body's heat to the maximum extent. For example: walking, jogging, cycling, etc.
13. No matter what exercise you do, exercise is better than no exercise, so don't put off an exercise just because you don't have enough time to finish it. Any activity that makes you feel refreshed, such as cleaning the fallen leaves, cleaning the room, or taking your dog out for a walk, can be counted as an exercise. Remember that your body keeps burning calories in different ways 24 hours a day.
14. Remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, you will definitely eat? Exceeding the standard? . You should try some hot soup. Why not? Giggle? .
15. Go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet.
16. Usually, instead of taking the elevator, you have to take the stairs, not only ok? Burning? Body heat can also enhance heart function and prolong life.
17. You can climb the mountain near your home every morning or evening for exercise. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared.
18. Go to work by bike as much as possible. If the work unit is too far away from home, you can go to a place close to the unit by car first, and the rest depends on riding a bike or walking.
19. Think of housework as an interesting aerobic exercise, which consumes enough calories to surprise you. Mopping the floor 1 hour can consume 250? 400 calories; Ironing clothes, 205 calories; Make the bed, 2 10? 240 calories; Washing clothes, 160 calories.
Proper dress can make you look thinner: you should wear clothes with long straight lines or diagonal stripes, and V-neck and narrow pointed collar can also lose weight visually? Effect? The color of clothing should be deep cold, the fabric should be smooth and the pattern should be small.
2 1. Clothes should be attractive. A glance envied by others can give you enough confidence and motivation to stay slim.
22. Be psychologically prepared for the setbacks that may be encountered in the process of losing weight and try to overcome them. List common problems and obstacles, and write down your handling methods once they appear. Always keep a positive self-dialogue. When you encounter setbacks beyond your control, you should tell yourself that you have done your best and should continue. No matter how hard you try, you can't control everything in your life, so you shouldn't criticize yourself when you are temporarily frustrated.
23. Tell others the results of your weight loss, so that you will win the respect of others and get wide support immediately. In addition, constantly telling others about your achievements can make your dreams come true every day.
24. Don't weigh yourself repeatedly for three days. Because the water retained in the body every day is 1? Weighing yourself every day will make you lose confidence. On the other hand, we should always pay attention to whether the clothes we wear still fit, so that we can constantly see our progress and keep enough motivation at all times.
Don't think that you can consume all the calories you eat into your body through physical exercise. You can't and shouldn't do this. In order to find out how much food you can eat every day without gaining weight, you should record the calories you consume in your body and the calories you consume through exercise every day. Remember, under any circumstances, your daily calorie intake should not be less than 65,438+0,200 calories, while normal adults can only consume about 65,438+0,500 calories a day if they want to lose weight.
Body shaping food
1, tomato
Lycopene contained in tomatoes can effectively prevent the accumulation of fat cells, and its anti-aging effect is 100 times that of vitamin E! At the same time, this lycopene can also remove active oxygen in the body and effectively inhibit the production of melanin. What are you waiting for? Go buy tomatoes!
2. Bean sprouts
Bean sprouts, which are easy to buy in markets and supermarkets, are low in calories, and can keep full at the same time. They are rich in vitamin B2 and are a good helper for burning fat. Vitamin B2, commonly known as? Fat burns vitamins? A water-soluble vitamin, which supplements enzymes to the body during lipolysis, further improves the efficiency of fat metabolism. Therefore, when we lack this vitamin B2 in our body, it will affect the decomposition of lipids in our body, and the consumption of calories will become slow!
Step 3: mushrooms
Lentinus edodes purine can improve blood circulation, increase metabolism and improve your obesity.
4. Little carrots
Isothiocyanic acid is the effective component of radish. Maybe you don't know much about this nutrient, but in fact it can help you promote metabolic function and improve obesity. Eating raw radish is very popular in Japan, and many artists and models have tried it!
5. Pleurotus eryngii
Pleurotus eryngii tastes pleasant, and mushroom chitosan helps you lock the door of fat absorption and is a nutritious food to prevent obesity.
6.cucumber
Cucumber contains a kind of food enzyme, which can help decompose body fat after intake and is a sharp weapon to deal with obesity factors. At the same time, cucumber tastes crisp. Chewing slowly can stimulate the satiety center and control appetite. If you can't finish eating, you can cut it into pieces and apply it to your face. How beautiful!