Cultivate the habit of going to bed early and getting up early, and normalize the eating time. Early to bed and early to rise is closely related to slimming. If you have to work the night shift, the dietitian will advise you to lose weight during normal working hours. Otherwise, take time out for 30 minutes of exercise three times a week! Early to bed and early to rise can normalize the diet. For example, most office workers often go to bed late and get up late, so they have no time to eat breakfast. When they are hungry in the morning, they will eat snacks, which leads them to lose interest in Chinese food and disrupt their meal time. What's more, if you sleep late, you will eat midnight snack to relieve your craving, which will lead to a large accumulation of fat. It is difficult to get fat or not!

Breakfast is essential.

In order to have breakfast smoothly, we must get into the habit of getting up early. Getting up early for breakfast is also an important key to normalize the subsequent meal time.

go to bed early

Going to bed early is not only the best way to cut off the desire to eat midnight snack, but also the motivation to get up early. Going to bed early and getting up early will make it easier to implement the weight loss plan!

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Rule 2: Decide your own food intake.

If you feel full, remind yourself to stop. Although many people are full, they insist on eating all the dishes in order not to waste food. Although frugality is a virtue, for the sake of health and figure, you should stop when you are full, otherwise you should grasp your appetite when cooking or ordering. Also, people who are used to eating desserts after meals should count the calories of desserts in the dining point, so the amount of dinner must be reduced; And those who are used to eating their favorite food at the end should be careful to eat too much!

◇ Really grasp your appetite.

Whether you eat at home or go out, you should really master the amount of food. If you feel full but there are leftovers, please give them to your pet or reluctantly throw them away. Don't sweep it all into your stomach.

Start with your favorite food.

Put your favorite food last, even if you are full, you can barely eat it yourself, so put it before the menu to prevent overeating!

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Code 3 1 three meals a day are indispensable.

3 Have plenty of time to eat and eat leisurely. I'm sure you've had this experience before, but you know what? This may be the main reason why you get fat. After eating food, the anorexia center will feel full for about 20 minutes. If you eat fast, you will eat too much when you feel full. As a result of not eating, the body will start its self-defense function. Once eating, the speed of synthesizing fat will be accelerated to store energy.

1 day Eat according to the meal time, chew slowly when eating, which can not only fully taste the delicious food, but also accelerate the feeling of fullness.

Never stop eating easily

Deciding how many meals to eat 1 day will accelerate the synthesis of body fat, which is not conducive to weight loss. Fasting at will is more likely to damage body function.

Eat dinner with your heart

The significance of eating dinner with your heart is to let you fully taste the taste of food and eat it with a relaxed mood, but it is easy to feel full.

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Rule 4 Arrange daily exercise time.

Cultivate exercise habits and strengthen the effect of losing weight. Dr. Dunren Xiao said that cultivating exercise habits is the key to success in losing weight. The type of exercise is best that you like, regardless of the venue.

The exercise mode suggested by Dr. Xiao is walking, based on the principle of 333, that is, weekly 1 time, 30 minutes 1 time, and heartbeat 130 times per minute.

Swimming is also a common exercise to lose weight, but because swimming is a whole-body exercise, it consumes a lot of liver sugar and is easy to feel hungry. After exercise, the appetite often increases greatly, so we must abide by the principle of not eating within 1 hour after swimming to avoid overeating.

Try to find opportunities to exercise.

Let your body do more exercise when you have the chance, such as taking a short walk, or climbing stairs and simply stretching.

Choose sports that are easy to become habits.

It is easier to get used to sports in informal venues. Even indoor sports equipment that can be made while watching TV is the main part of daily exercise.

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Rule 5 Pay attention to eating calories outside.

Keep in mind the principle of balance between calories and nutrition. For office workers, eating out or buying food from convenience stores is inevitable, but attention should be paid to the balance between calories and nutrition.

As far as eating out is concerned, although the calories are not clearly marked, we can master the dietary principles of avoiding fried food and balancing vegetables and meat. If the portion is too much, it doesn't matter if 1/3 leftovers are left; Divide fried rice and other dishes into several small portions, which is more satisfying and can avoid eating too much!

Compare the calories of various foods.

Knowing the calories of food does not mean remembering the calories of various foods, but knowing the calories of various foods and dishes in a comparative way, such as what is higher than what, which is higher, which is lower or even no calories at all.

High calorie food surplus 1/3.

Whether it's high-calorie food such as fried chicken chops or fried rice with too much weight, don't feel sorry and eat it all. Leave 1/3 to avoid excessive calorie intake.

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Rule 6: be greedy for 5 minutes.

Wait until you are really hungry. The purpose of being patient for 5 minutes is to let yourself know when you are "greedy" and when you are "hungry". In addition to maintaining the normal time for three meals, if you feel empty during non-dinner time, please wait patiently for 5 minutes and use this time to take a walk, brush your teeth, drink hot tea or eat calorie-free dried konjac. After a long time, you will have less time for gluttony and lose interest in snacks. You do eat three meals.

Get rid of the habit of gluttony.

Choose snacks with low calories or even no calories at first, then gradually give up the habit of eating snacks and pass the time or relieve stress by other means.

◇ Don't put snacks at your fingertips.

"Out of sight, out of mind", if you have the habit of putting snacks in drawers or purses, please get a cupboard that is not easy to get or simply give it away for your slim figure!

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Rule 7 Cultivate interest

Distract and relieve stress. Many people will eat to relieve stress. Although it is effective, it is at the expense of their health! Therefore, cultivating interests other than "eating" is very helpful to lose weight.