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 in 1, the extra calories every day will accumulate in your body into 3 kilograms of fat-30 kilograms in10.
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. Exercise with the main purpose of exercising the muscles of the lower body (mainly your hips and thighs) can consume the heat absorbed in the body to the maximum extent. For example: walking, jogging, cycling, etc.
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.
10. Eat slowly: 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, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down.
1 1. 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.