First, how to lose weight is better

1, protein priority: you will feel full if you eat protein food. Studies have shown that protein stimulates glucanase to produce a substance that causes satiety. You can choose to add some chicken or tuna meat to your lunch salad to curb your appetite in the next big meal.

2. Beware of the low-fat trap: Fat-free or low-fat cookies and cakes may seem like a guilt-free indulgence, but stop and read the label first. Manufacturers often use more sugar (and calories) to keep the taste. In addition, it may be unfair to talk about fat discoloration blindly. There are some beneficial monounsaturated fats such as olive oil and chestnut oil. These can reduce your appetite and keep you from eating too much.

3. sealed juice: do you like bottled drinks? In fact, those drinks are high in calories. A bottle of juice contains five pieces of fruit, so you can choose fruit instead of juice.

4. Moderate indulgence: If you starve yourself all day, you will have a conflict with a dinner. So get into the habit of eating in small amounts every meal-this will increase your energy and control your appetite. A small meal will reduce the capacity of your stomach and make you feel full more quickly. What about dessert suggestions? Here is a simple "three bites" rule: "Fill dessert with a teaspoon-this is the first bite. Then eat two more. " Taste the taste carefully.

5. Drink water: Many people mistake thirst for hunger, so you just need to find a bottle of water. Also, drink a glass of water before meals to help you feel full.

6. eating principle: most people eat more easily when they go out to eat. Here is a quick guide to saving calories. In Mexican restaurants, avoid taco salad, which will make you eat 1000 calories, and ask for some chicken or seafood dishes. Chicken in sauce and pasta such as lasagna are taboo. You can have another sauce or grilled fish. If you want veal, order ribs. Other veal dishes will be high in fat. The seasoning is extra.

Second, the fastest, most effective and healthiest way to lose weight

300 calorie breakfast

Try to choose healthy protein and whole grains with about 300 calories for breakfast. Natural peanut butter sandwich with applesauce is a good choice. Eat less snacks every day.

Substitute vegetables

Choose fresh vegetables instead of meat on pizza, such as arugula and green pepper. Although it doesn't look good enough, it tastes good, and you can even forget your favorite potato chips and desserts. Stick to it, and the size of clothes will gradually shrink.

Reduce eating out.

Restaurants or food stalls outside are often greasy, and eating too much can easily lead to excessive calorie intake and obesity. If you often eat out, now try to go only once a week, and you will lose 20 pounds a month.

No eating at night.

Sleeping at night often doesn't need much energy to maintain, so eating too much at night is often easy to turn into fat and accumulate in the body. It is recommended that you don't eat after six o'clock every night, and you can relax for two days on weekends. It usually takes two months to see the effect.

A small portion of food

In the past, fast food was always served in large portions, but now try to choose small portions, such as small French fries or small drinks.

healthy snacks

Snacks should also be healthy, such as carrots and hummus.

Clean up snacks regularly.

Clean your storage room regularly, and once you find any food that will make people addicted, such as ice cream roasted sunflower seeds or cereal, you will throw it away immediately. It is best not to let snacks, especially your favorite snacks, appear in your sight, which will reduce the idea of eating. In the long run, you can often reduce your intake of more calories.

Third, how to run to lose weight is effective.

Running to lose weight first, the benefits of running to lose weight

This is the most concerned issue for MM, and the benefits of running to lose weight are numerous.

1, running is the most convenient aerobic exercise: aerobic exercise can fully burn grapes in the body and convert them into new energy consumption. Sticking to running and diet control can not only lose weight successfully, but also make it difficult to rebound.

2, running does not cost a penny: what an economical exercise, only in one venue, you can lose weight healthily.

3. Running is very flexible, and you can start at any time: morning, afternoon, evening, anytime, anywhere, and run whenever you want.

4, running lipid-lowering decompression: running can concentrate, clear mind, release the brain while losing weight, the whole person will feel very comfortable.

Running to lose weight II. Preparation before running

Do proper warm-up exercise before running, so that the body can enter the state before exercise, and it is not easy to sprain joints and tendons.

There are no hard and fast rules about what you must do when preparing for exercise. Usually stretch muscles, leg press, twist waist, and move all joints of hands and feet. It should be noted that the action should be done as well as possible, and the time is about ten minutes. You can't warm up by just moving twice.

Running to lose weight 3. Various running modes

1. Jogging: Run at your favorite pace according to the speed and intensity you can adapt. Jogging may achieve the effect of bodybuilding and lowering blood fat, and it is not difficult, suitable for MM without exercise habits!

2, running in situ: running in situ can exercise the upper body well, with a large upper arm swing, which is very effective for meat worship.

3, accelerate running: MM with sufficient physical strength can choose this. After the body enters the state, gradually increase the speed until it can reach the highest speed, and then gradually stop. Accelerated running can make the heat burn to the maximum extent, and after running, you will feel that your whole body has been fully exercised.

Fourth, don't try several ways to lose weight.

1, gird your waist

Kim kardashian claims to use corsets to keep fit, but in fact, corsets will only make you feel uncomfortable, and may even damage your ribs and cause internal injuries.

2, weight loss balloons

If you swallow a special capsule, it will turn into a ball in your stomach, which will greatly reduce your appetite within three months, thus achieving the goal of losing weight. However, slimming balloons have terrible side effects, and infarction and rupture are potential threats.

3. Diuretics and laxatives

Diuretics and laxatives can lead to dehydration and electrolyte imbalance, which is not good for health. If you have constipation, eat more probiotic yogurt and other foods, which can not only relieve abdominal distension, but also regulate appetite.

4, weight loss supplements

For many people who lose weight, "tonic" sounds safer than "medicine". However, due to insufficient monitoring of the effectiveness and safety of nutritional supplements, control is often not strengthened until problems arise.

5. Don't eat carbohydrates

Carbohydrate mainly exists in the staple food we eat every day. Your brain, muscles and organs all need carbohydrates to run. You need to rely on them to gain energy and lose weight. If you eat less than130g of carbohydrates every day, your brain function will be impaired due to the lack of serotonin. In addition, eating oatmeal or whole wheat bread rich in beneficial vitamins and fiber is good for heart health.

6. starve yourself to death

The daily calorie intake of professional women should be between 1200 and 1400. If you have fitness habits, you need to spend more. If you are hungry, your body will temporarily shut down your metabolic system in order to store energy, which is not good for losing weight. In addition, there is a high probability of eating and drinking after starvation, which will make you fall short.