My experience is to eat less and exercise more, climb Mount Tai every evening, jog back and forth for about an hour and a half, and be sure to sweat! On Sunday, I will increase my exercise and climb Zhongtianmen. After a long time, I gradually like sports. If you don't climb the mountain for a day, you will feel uncomfortable and can't stop! Ha ha! Eat a light diet, cook with water, eat less sugary, salty and oily things and drink more water.
The real test is that during the rest time after bathing and washing clothes at night, the stomach is unbearable, and people often fantasize about all kinds of delicious food and drool. At this moment, everyone must hold on. I suggest that you can patiently cut an apple into small pieces and eat it from time to time, so as to relieve the urge to eat crazily. Or just chatting with friends, in short, distract the hunger for food. If you can go to bed successfully, it will be a successful day!
During weight loss, the diet should appropriately inhibit carbohydrates, reduce the number of meals in turn, and appropriately increase thin food, which can increase satiety and thus reduce eating. And remember to drink more water. Many times I go to buy ice cream, but I'm actually thirsty, not hungry. It is also necessary to reduce the quantity of food, not to eliminate it. It is difficult to stick to it completely, and once the diet is restored, it is easy to rebound, which is not good for your health. Think about it, you won't only eat tomatoes for dinner all your life, will you? If you want to stay beautiful all your life instead of taking part in a beauty contest once a month, you should be responsible for yourself.
In fact, it doesn't matter if there are no sports cells. You don't have to sweat 1 hour when you exercise, so you will find it painful to lose weight and it is difficult to stick to it.
I also know that it takes more than 30 to 40 minutes to burn fat when running to lose weight. But on the other hand, even if I only run for five minutes, won't I consume calories? Isn't it beneficial to lose weight to consume calories from sugar? So I think even if you work on the third floor, I go upstairs to lift it every day instead of taking the elevator. Don't carry the same bag when you go home, carry it by hand and exercise your arm strength. These little tricks will also help you lose weight. If you don't accumulate steps, you won't travel a thousand miles. If you walk slowly, you will find your way.
Here are some of my exercise experiences in losing weight. What's the use of strength exercises?
The answer is: doing strength exercise after aerobic exercise is very effective for reducing fat. Our strength exercises won't make us grow muscle blocks. But slow, accurate and in place is just boring:)
MM must also know that everyone has to go through the platform period, and my own platform period is very long.
Keep a good attitude, because our bodies don't allow us to lose weight continuously, which has been decided since ancient times, so there will be a platform period. Don't increase your food intake at this time, but keep or slightly increase your exercise. Generally speaking, you will spend the platform period in 2 months. Moreover, if you start to lose weight from 130 kg, the platform period is 1 10 kg, and the goal is 90 kg, then your body will remember that your original weight is 1 10 kg from the platform period.
Diet articles:
MM people don't have to put an end to all their rations at the beginning, which is the easiest to explode. Of course, some sisters are very powerful. The diet of 2 1 day can be carried out to the letter, but I can't. It is no exaggeration to say that during my weight loss, there are very few meals that I don't eat. Except for what I can't keep and eat, I'm sure the rest are regularly quantified. However, to be honest, the words "regular quantitative" have a lot of connotations! I'll say it next ~
Timing: Because our bodies have their own memories, whenever we eat, there will be some corresponding secretion and digestion. If you often don't eat at the appointed time, your body will think that you are eating hard at random, so you will absorb it as soon as you eat, because your body is afraid that your next meal may not be at what time, so you can hoard it first. In the long run, your absorption level will be greatly improved, which is why sisters who often don't eat at the prescribed time eat less and gain weight.
However, this physiological reaction will also bring benefits. Even if you eat midnight snack occasionally, your body will not absorb this heat, but not too often:)
Quantitative: I also know this very well. I just gradually reduced my food intake. Now I am a meatless animal, frying, roasting and stewing, and I am not fat, just because I eat less, I will not get fat. This process is also gradual, not too fierce. I have read some scientific reports that people's bodies can adapt to changes in diet after three weeks, so don't rush for success.
During weight loss, the diet should appropriately inhibit carbohydrates, reduce the number of meals in turn, and appropriately increase thin food, which can increase satiety and thus reduce eating. And remember to drink more water. Many times I go to buy ice cream, but I'm actually thirsty, not hungry. It is also necessary to reduce the quantity of food, not to eliminate it. It is difficult to stick to it completely, and once the diet is restored, it is easy to rebound, which is not good for your health. Think about it, you won't only eat tomatoes for dinner all your life, will you? If you want to stay beautiful all your life instead of taking part in a beauty contest once a month, you should be responsible for yourself.
In terms of diet, I want to lose weight as soon as possible, and I don't want to be hungry and abuse myself. You can work hard on your diet, drink plenty of water every day, and make sure to go to the toilet regularly without accumulation, which is good for your skin:) Of course, it doesn't mean that you drink 4 liters of water a day, too much will make your body edema. Just drink three or four more cups than usual.
Also, in terms of meat, try to eat as little pork as possible. The fat content of pure lean pork is higher than that of cattle and fish, and this saturated fatty acid can be easily converted into your own fat. Use less oil for food. Of course, if your mother cooks, just a reminder. There is also less salt, and more salt is easy to "eat". If you want to lose weight quickly, you should eat less starchy food, but it is not without it, because starch is also a very important thing to help you break down fat and is a necessary nutrient for your body. Coarse grains (such as oats and beans) are recommended. ) and protein (such as milk, soybean milk, eggs and lean meat) should be the main foods for breakfast. Drink a glass of water from the morning to clear the intestines and refresh yourself. For meat and vegetables with protein as the main lunch, the starch should not exceed 1. If you fold it into a bowl, it will be more than half a bowl. Dinner is recommended to be light, eat more vegetables, not meat, and porridge or rice should not exceed 1, and it is best to eat less.
That's all for the diet, but we should also do what we can. If you don't eat dinner now, then my recipes will be "more"
Again, the point is persistence.
Dietary tips:
1. What should I do if I accidentally eat too much?
A: If you eat too many high-fat things such as meat, dairy products, chocolate, ice cream and nuts, you can drink a cup of Tieguanyin immediately. Because Tieguanyin can inhibit the absorption of fat, I have tried it and it is true. You can also use this method if you have mild constipation.
2. What should I do if I eat too much starch?
Answer: Make a cold cucumber to eat. Cucumber can inhibit the absorption of starch, so this method can be used for biscuits, noodles, bread, pizza and so on.
3. What should I do if there is edema? Or are you obese and metabolically ill?
Answer: You can often eat some wax gourd, which is low in calories and can help drain water and lose weight:)
4. What about constipation during weight loss?
A: Many sisters will encounter this. In fact, a survey shows that 80% of girls who lose weight will have constipation symptoms to some extent, especially sisters who simply rely on dieting to lose weight. Therefore, I insist that diet plus exercise is a healthy way to lose weight. Don't be eager for quick success, you will get something slowly.
Well, it's my turn to say: drinking a cup of slightly thick honey water on an empty stomach in the morning is really effective.
Whether you eat or not, remember to drink plenty of water every day, especially the sisters who are dieting, so that you can eat enough and make up for your gastrointestinal peristalsis.
Third, massage the abdomen. You need patience. You can massage in circles or from top to bottom. With a little effort, you can reduce abdominal fat and relieve constipation. You can massage while watching TV without wasting any time.
Fourth, exercise properly, which is also to increase gastrointestinal peristalsis.
If you really haven't been to the toilet for three or four days, you can make a cup of senna or intestinal tea before going to bed at night. It will be refreshing the next morning, or even the whole day:) But don't use this method often, or there will be intestinal problems. I used to use it once a month, but now it has been useless for a long time.
Eat oats. I tried this myself. Just use that raw oat. You can soak ham in it or mix it with black sesame seeds. Have a bowl for breakfast if you like. It is both nutritious and effective. I usually go to the toilet within 5 minutes after eating.
Seven, develop the habit of going to the toilet regularly every day, which may not be immediate, but it will be effective after a week or two. Now I just go to the toilet every morning and go out to work naked.
Concentrate, don't be half-hearted. I have had this experience myself. I used to like to go to the toilet to get a book, but I was often fascinated by books, which led to the neglect of my main business. Now I just go to the toilet, but it's easier.
Misunderstanding of weight loss:
1, skipping breakfast is a heinous crime! ! My parents both got gallstones and had their gallbladder removed. Because they haven't had breakfast for a long time, I can't follow them!
2, drinking vinegar, I said this is a misunderstanding, maybe some sisters will scold me, but I just don't see any effect. Why do you think this is?
3. Drink drugs that help to excrete. Some cheap diet pills are also among them. Because I have constipation, I used to drink senna at both ends for three days. It was really refreshing at first, and an indirect effect was to lose weight. But once I eat normally, everything will come back. Moreover, I often take this kind of medicine, which makes me a little drug dependent and constipation is more serious. Fortunately, it was discovered in time and the treatment of constipation was modified in time, and the consequences were unimaginable.
4. Don't do any stretching activities after exercise. Don't simply swing your legs. I know you will be tired after running, but stretching and relaxing are also very important, otherwise your muscles will be sore tomorrow and your muscle lines will not be stretched. I think whether you are 170 or 156, you want to be slim.