1, common sense of diet and weight loss
1, embrace your bad habits
Overeating can cause negative body image and endanger health. Don't envy other MM who can't control their appetite. Everyone has his own troubles, but in different ways. Whatever the reason, overeating is your problem. Try to hug it, it may be your best teacher, and let you know from your own image that you can't eat too much in the future, otherwise, obesity will always accompany you. Your overeating has brought you setbacks. In order not to endure the embarrassment caused by obesity, you will know that you have to learn to overcome it.
2. Solve the mystery of your overeating.
Overeating is never the fault of food. Food can provide you with energy, so what is wrong is not the food itself, but the way you use it. Food is the window to your soul, teaching you to see its good side and bad side. Find out why you eat too much, whether negative emotions affect you, or whether the food you eat will make you appetite. Solve the mystery of your overeating, and then make a healthy diet plan for yourself.
ask for help
Many books, or the world full of internet now, will make it easy for you to find relevant information. Or ask your friends for encouragement. The power of support will make you more confident. Many people feel humiliated when asking for help, and then feel that they should know the answer, such as eating less and exercising more. But this idea is useless. You need help, study with a beginner's mind, and carefully customize your weight loss plan, instead of always thinking about eating less and exercising more, but still watching TV while eating potato chips.
4. Pay attention to your thoughts
Pay attention to your thoughts, because your thoughts will control your behavior. For example, when your mind is out of control (for example, trying to prove that raisins or oats are your favorite food because they are healthier than ice cream or soda), then your thoughts will say, "Oh, really?" Or, "it doesn't help." Then you start eating and drinking. Try to talk to your own thoughts, don't let other emotions lead to overeating, learn to have the idea of healthy eating, and let yourself know that only a reasonable diet can help you lose weight healthily.
Step 5 check your fears
Try this exercise: put your hand close to your heart, close your eyes and take a few deep breaths. Now, ask yourself these questions: What would I do if I wasn't afraid? What am I afraid of? Then you will find that you are afraid of change. If I decide to believe that I will start to lose weight, what can guarantee that you will really lose weight? If you live in a house of fear and feel scared, angry, lonely, angry, sad, depressed or anxious, you will seek the satisfaction that food brings you. Face your fears, learn to control your emotions, chat with friends when you are in a bad mood, go for a walk in the park, and don't fill your negative emotions with food.
6. Limit your diet
When you control your appetite, you will realize that what you really want is to eat candy, cakes, ice cream, fried food and all kinds of junk food, and then you won't gain weight. It is impossible to convince yourself. You know, if you choose those foods, you will only see the consequences of obesity. Limit your diet, such as having a reasonable diet plan, choosing healthy food and limiting your intake.
7. Make a plan that will make you successful.
Make a plan that will make you successful, such as eating at least three meals a day, trying to ensure a good sleep and cooperating with regular exercise. Change your junk food into healthy food, try to eat low-calorie food, and eat it in moderation at every meal. Yes, such a life takes time and planning. However, please take care of your health. This lifestyle will reduce your weight and make you healthier. At first, you may find it difficult to change your previous habits, and you may lose your balance, but over time, this change becomes more automatic, then becomes a habit, and then becomes relaxed and natural.
Step 8 start over
You can start over at any time. For example, you just ate a chocolate ice cream. Now, put down your spoon and start over. Just because you eat ice cream doesn't mean you have to add cakes, chocolates, chips and chips to your plate. Every moment is a new opportunity. Did you eat too much yesterday? Start eating healthy breakfast, lunch and dinner again today. You can't change yesterday, even a minute ago, so give yourself a chance to start over! You may experience some short-term (or not so short-term) weight gain. Believe in yourself, it takes time to lose weight. As long as you persist, you will succeed.
9. Practice self-care
Don't let yourself be bored. Brush your nails, read books that interest you, or do some cleaning at home when you are free. Find something to do when you are bored, whether it is walking or mopping the floor. These small exercises will help you burn calories, and then your desire for food will not be so strong.
10, eat when you are hungry.
That sounds interesting. Eating and controlling diet seem to be contradictory. Actually, it's not like this. If you lose weight by yourself when you are hungry, you will eat more because you are hungry. Keep yourself energetic and don't let hunger be an excuse for overeating.
2. How to lose weight without rebounding?
Hint 1: Set the target.
All weight loss actions should be aimed at health, and at the same time, some achievable weight loss goals should be set. You can gradually improve your own requirements, and you must not aim too high, otherwise it will easily discourage people and eventually slim down.
Generally speaking, the goal you can set for yourself is to lose one or two pounds a week. Losing more than five pounds a week will hurt your health and your weight will easily rise.
Tip 2: Weigh yourself every day.
Some obesity experts suggested at the obesity seminar held in Vancouver, Canada that this may be an effective way to prevent dieters from gaining weight. These experts conducted a research project involving 29 1 dieters (most of whom are women) in a year and a half. It was found that only 39% of the people who insisted on weighing themselves every day regained more than 2.25 kilograms after 1 year. The person in charge of the project believes that the slight change of weight can be found by weighing every day, and it can be remedied in time when the weight has just increased.
Tip 3: Good new eating habits
To establish good new eating habits, if you are more suitable for eating three or four meals a day to lose weight, you should always keep this eating habit. In addition, the eating habit of not eating midnight snack before going to bed has really helped many people lose weight. Chew slowly, eat less snacks and desserts, and reduce the intake of staple foods such as rice and noodles, which is also a healthy diet to lose weight.
Tip 4: Moderate exercise.
Fast walking, morning running, aerobics, rhythm dancing, walking and swimming are all beneficial to fitness. We must persist in sports and not give up halfway. Even if you can't exercise every day, you can stick to it several times a week. Second, we must ensure "moderation." The so-called "moderate exercise" means that it is best to sweat a little, and it is appropriate to exercise for 30 minutes to 60 minutes at a time.
Tip 5: Don't rely too much on diet pills.
Weight loss drugs may lead to obesity rebound after stopping taking drugs. Don't eat indiscriminately to prevent yourself from losing weight and suffering from it. Even if you need to take diet pills, you should use them reasonably under the guidance of a doctor and don't abuse them at will.