1, men's effective weight loss plan
1. protein milkshake
Have a protein shake before going out for dinner. Not only is it delicious, but it will also make you feel full for a long time. In this way, you will give up the idea of a big meal.
2. Fasting after 9 pm
Make a rule: "fast after nine o'clock", which means fast after nine o'clock in the evening, and don't eat those unhealthy foods.
Try to solve the last meal once a day, so that you can digest it all before going to bed.
Step 3 take a walk in the parking lot
No matter where you go, try to park your car on the other side of the whole parking lot, which will give you enough time to walk and consume energy.
It would be better if you carry things at the same time, which will help you exercise.
Have a good time.
Usually, Friday is the indulgence time for office workers, because everyone needs a rest after a week's hard work.
Don't overeat, just eat something you haven't enjoyed on weekdays.
5. Exercise on weekends
Do some proper exercise on weekends. Most of us will find many excuses not to exercise on weekends, so if you can squeeze in some time to exercise, then you are not far from your weight loss goal.
6. Microwave food
If you don't want to cook, you can try microwave food. Frozen vegetarian dishes, low-fat cheese and Chili sauce can be enjoyed by heating in the microwave for a few minutes.
7. Accelerate fat burning
Imagine your stomach is like a fire. If you keep adding combustion-supporting fuel instead of flame-retardant fuel, the fire will get bigger and bigger.
Similarly, after exercise, body fat burns faster, which helps you get rid of fat faster.
8. Exercise on Friday
After work on Friday, exercise before going out to play.
You must think twice when you see all kinds of food and drink on Friday night.
9. Reduce seasoning
Reducing the intake of seasonings is also one of the effective methods. Dip the fork in the seasoning and shake off the excess seasoning.
Because when you pick up the fork, the seasoning will gather at the bottom of the fork (that is, on the tip of the fork), which is enough for you to enjoy the food.
10. Keep climbing the stairs.
My office is on the 1 1 floor of the building. It's 368 steps from the office to the post office on the first floor (I counted it).
If you go back and forth like this twice a day, you will lose weight just around the corner.
1 1. Tell others.
Tell everyone you know your weight loss goal. This will promote you to achieve your goal as soon as possible.
Looking for a partner.
Find a like-minded partner. Because you can urge your partner to lose weight, he can also urge you.
13. Build a spreadsheet to lose weight.
Create your own weight loss schedule and post it where others can see it, in your office, bedroom or on the wall of your home.
14. Drink more water
Don't just drink a glass of water before the party to increase your satiety, but get into the habit of drinking a glass of water before each meal.
15. Alternative catering materials
Drink food substitutes for breakfast and lunch. Prepare a special overtime for the catering materials in the briefcase.
It can help you stay away from junk food in vending machines until you return to a normal diet.
16. Take a picture of yourself before losing weight.
Stick a photo of yourself before losing weight on the mirror in the bathroom, so that the first thing you see when you get up in the morning is what you used to look like.
Or buy a dress with your ideal body shape before you lose weight successfully. Try it every day to see if you have made progress.
17. Hide snacks
Put compressed biscuits or granola in the box at your desk to temporarily satisfy your hunger when you are hungry, instead of aiming at the sugar cans that colleagues in the office will never empty.
18. Give up junk food
If you can't see or remember any junk food at home, it won't arouse your appetite.
Conclusion: The article points out the reasons why men get fat. In order to lose weight, we offer a weight loss plan. Everyone should try it, and surprises are waiting for you.
2. The reason why men get fat
Experts point out that this is very bad for health, because food is swallowed without careful chewing. Large pieces of food have strong mechanical stimulation to digestive tract such as esophagus, which is easy to damage the mucosa of digestive tract, produce chronic inflammation and even cause cancer over time. Playing mobile phone while eating is easy to get fat.
Different ways to eat the same box lunch will have different effects. Experts say that when food is mixed with food, there is more oil in vegetable juice, and men consume more oil, which is easy to get fat.
Playing mobile phones, watching TV or reading books while eating may make you fat, because people's perception of food will be biased when they are distracted.
If you concentrate on watching your mobile phone while eating, men may not feel full even if they are full, so they will continue to eat unconsciously, which will easily lead to irregular diet.
Experts suggest that it is best to eat a meal in about 20 minutes, chew slowly and concentrate.
Eating on time is conducive to the normal operation of digestive organs, such as the regular secretion of saliva, which can digest carcinogens.
Research shows that noisy dining environment will dull people's taste, so it is recommended not to choose noisy restaurants when eating. "If you have soft background music, you will eat better," experts said.