When losing weight begins to test willpower, it means that there will be one hardship after another, and most people's willpower can't stand the test, which is very contrary to human nature. No one wants to experience painful things, let alone spend money every day, discount time and endure the torture of various sports. This is a kind of destruction to one's mind and body. What is destroyed will not last long.
It's a joke that many weight-loss training camps lose water instead of fat. It is universally acknowledged that the real scientific weight loss is that when we lose weight, what we want to lose is not bone, muscle or body water, but fat, but 80% of the weight loss camps in the market only reduce your body water and muscle fiber.
Many garbage training camps blindly pursue numbers. On the surface, they have lost weight, but in fact, the body fat rate and visceral fat have not changed, which is easy to lead to a rebound. Moreover, on the blacklist, a camp in Shanghai is full of aerobic courses, and the equipment is only treadmills and elliptical machines. When we visited, 60 people took classes with three coaches without any guidance. Anyone who knows how to lose weight knows that aerobic and anaerobic cooperation is more scientific. If you only practice aerobics, you must not go. Even if you lose weight, your stomach is loose and ugly.
Losing weight is not starvation, but cooperation with food. What many people call losing weight is just a journey of hunger. They regard food as an enemy, wage war on their appetite and force themselves to compete with themselves. Every time they go on a diet to lose weight, it starts with starvation and ends with eating and drinking. They regard food not only as their enemies, but also their bodies as their enemies. The essence of dieting to lose weight is starvation, which can only be effective in the short term, but it will aggravate our obesity in the long run.
After the failure of dieting and weight loss plan, many people always blame themselves for their weak willpower. Everyone seems to have forgotten the most fundamental point. After all, we can't resist the needs of the body. When the body is hungry, we need and must provide it with enough nutrition. The problem of losing weight is by no means a matter of willpower. Suppressing one's appetite is basically self-abuse. Actually, losing weight doesn't have to be so painful. To lose weight, we should not starve, but cooperate with food, which is always innocent. Respect your hunger and satiety, don't bury your diet wisdom, and eat thin scientifically and correctly.
We now have a very good slimming plan, which can make us healthy and slim without starving, dieting, exercising, counting calories, eating well and having fun. The slimming scheme of this system is simple to operate, and it can be operated at home without going to any training camp. Our program originated in America and is now popular all over the world. It is so scientific that millions of people around the world lose weight through it. Now I put this excellent slimming plan. Free to share with you, including related video tutorials, there are national live classes every month, which can be used completely. There are 100 kinds of edible food lists, "edible list" and "inedible list", which are much better than those messy slimming methods you pulled online. Those who need this system scheme can go to Minjie's Weixin (Harmony). The latter group is: sksk can combine the two groups in order. Note: I know.
I have studied many slimming schemes before and tried many. Frankly speaking, it's all bad things on the street, not worth mentioning. But I was really convinced by this plan made by Americans. My husband followed it for two months and didn't feel thin. He doesn't feel pain at all. He drinks spicy food every day and loses weight in two months 18 kg.
And I can confidently say that if you are the owner of a weight-loss training camp, combined with my plan, your training camp will become a truly scientific training camp, which will not only make you lose weight for a while, but also for a long time. Only by doing altruistic things can we expand our business.
Four? 30 "super reliable" slimming tips! The world, for fat people, is really not friendly at all, so, if possible, try to slim down! In order to help you lose weight as soon as possible, I have compiled the most reliable 30 slimming tips. According to these tips, I have learned more than 10 and integrated it into my life. It's only a matter of time before I lose 90 pounds!
0 1, keep the regularity of three meals.
The timing of three meals is the guarantee of physical fitness. The hunger of a full meal will not only harm the digestive system, but also lead to overeating because of excessive hunger, which is also not conducive to the body's better grasp of satiety and hunger.
Suggest breakfast at 7:00-8:00, lunch at 12:00- 13:00 and dinner at 18:00- 19:00. Between two meals, you can add about 200 calories appropriately.
02, don't eat midnight snack.
If you have eaten three meals normally, try not to eat midnight snack again!
Eating midnight snack is equivalent to adding more calories. Moreover, most midnight snacks are high-calorie and high-fat foods, and you will consume more calories if you are not careful.
03. Maintain a balanced diet.
If the nutrient intake is not balanced and the body can't get enough nutrition, it will reduce the basal metabolism, which seems to eat less, but actually creates several calorie gaps;
In the case of ensuring a balanced nutrition, it is difficult to consume more calories, but also improve basal metabolism and help the body consume more calories!
In diet control, nutritional balance is far more important than calorie control!
04. Coarse grains: flour and rice = 1: 1
In the staple food, coarse grains are generally lower in calories than rice noodles, and richer in dietary fiber and nutrients. However, if you don't eat flour and rice at all, you will be malnourished. Therefore, in order to achieve a better slimming effect, it is suggested to mix coarse grains and flour and rice in the diet according to the ratio of 1: 1.
05, eat 300-500 grams of vegetables every day.
Vegetables are rich in dietary fiber, vitamins and minerals, which are essential for human body.
And the calories of vegetables are generally low. Eating more low-calorie vegetables will help to suppress appetite, reduce the intake of high-calorie food, eat full and have low calories.
The Dietary Guide for China Residents suggests that adults should consume 300-500g of vegetables, mainly dark green vegetables, every day.
06. Eat vegetables first, then meat, eggs, milk and staple food.
Eat vegetables until you are 5 minutes full, then take a bite of meat, eggs and milk and a bite of staple food. Stop eating when you are 7 minutes full, which can not only control the calorie intake, but also make the nutrient intake more balanced, which is conducive to the improvement of the body's basic metabolism!
07. Eat only low-fat meat.
100 grams of fat pork, with a calorie of 807 calories; 100 grams of chicken breast, only 136 calories; 100 grams of fish, the heat is only 78- 120 calories; 100 gram of shrimp has only 45 calories.
The lower the fat content of meat, the lower the calories. In slimming, eating only low-fat meat can reduce the intake of a lot of calories and achieve the purpose of slimming.
08. Don't eat any visible fat.
Fat is the highest calorie of all nutrients. If you want to control your fat intake, the most basic requirement is: don't eat any fat you can see!
In life, the fat in many foods is invisible, such as meatballs. The fat content is really difficult to distinguish, and there is no way to eat it wrong.
However, foods with obvious fat really can't be eaten, such as braised pork and braised eggplant in oil.
09. Don't eat the high-fat part of low-fat meat.
In slimming, it is recommended to eat some low-fat meat, but the "skin" fat content in these meats is still high, such as chicken skin and fish skin. Don't eat if you can't eat it during slimming.
10, quit sugar
Sugar itself is not low in calories, which will also lead to an increase in blood sugar. If the sugar in the blood is too high, the pancreas will release insulin to adjust the blood sugar level, and insulin will accelerate fat synthesis.
Moreover, people who often eat sweets should know that sweets are easily "addictive" and it is normal to keep eating them. Carelessness can lead to too many calories, and the more you eat, the fatter you get!
1 1, chew slowly and slow down the speed of eating.
Research shows that people who gobble up food are 4.4 times more likely to get fat than ordinary people.
There is a certain information delay between the stomach and the brain. If you eat too fast, you are obviously full, but your brain still can't receive the signal of "full", you will continue to eat. When the brain receives the signal of "full", you often eat too much!
It is recommended to chew slowly when eating. Chewing every bite of food for 20-30 times and eating every meal for 20-30 minutes is not only beneficial to slimming, but also beneficial to gastrointestinal health!
12, learn to read the ingredient list/nutrient composition list.
If you want to lose weight, you must learn to look at the ingredient list and nutrient composition list.
The ingredients in the ingredient list are arranged from high to low according to the addition amount. The higher the grade of a certain component, the greater the addition.
The nutrient composition table will show the calories of food, as well as the contents of protein, fat, carbohydrate and sodium and their percentages in the nutritional reference value. According to "1 calorie ≈4. 184 kilojoules", you can calculate the calories you will consume when you eat the next serving of this food!
13, keep the diet light and don't overcook the food.
Even if a food is healthy and low in calories, after cooking with high oil, high salt and high sugar, the calories will rise linearly, and the intake of calories will increase, and the body will naturally become fat!
Therefore, it is suggested that when cooking food, cold salad, steaming, boiling, stewing and frying are the main cooking methods, and frying, frying and stewing are avoided.
14, eat in a small bowl
Using a smaller plate can help you eat less.
If your family's food is very big, you will have the illusion of "eating very little" visually, which is not conducive to slimming.
Man is a visual animal. When they use a big bowl, they eat a lot, but when they use a small bowl, they eat very little.
Therefore, I suggest that when you lose weight, change the big bowl into a small bowl, and change the big one into a small one.
15, three meals are more in weight and less in calories.
Different foods have different calories. When we say "eat less" in losing weight, we mean less calories, not less weight.
If you eat wax gourd, you can eat 1kg, but you can only consume 90 calories, while 100 grams of chocolate can reach 800 calories.
Therefore, if you want to eat more, eat better and be hungrier, you must keep more weight and less calories.
16, eat some fruit between meals.
Generally speaking, a full meal can last for 3-6 hours. In order to avoid overeating caused by hunger, it is suggested to eat a small amount of fruit between meals to suppress appetite.
Fruit is rich in dietary fiber, vitamins and minerals, and its nutritional composition is different from that of vegetables. The Dietary Guide for China Residents suggests that adults should eat 200-350g of fruit every day.
17, screening some healthy snacks.
Snacks are small in size, high in calories and poor in satiety. If you are not careful, it will exceed the standard. A bag of about 200 grams of potato chips can easily reach 1000 calories, but for many people, it is only enough to plug their teeth.
However, slimming is not completely impossible to eat snacks. In fact, eating some snacks properly can make the slimming pressure less and the slimming cycle more lasting!
Suggest some healthy snacks, such as original seaweed, freeze-dried fruit, pickled pepper products and so on. Screening should be carried out, and the daily intake should not exceed 200 calories.
18, control the intake of oil, salt and sugar.
Many people usually don't eat much, and they are all low-calorie ingredients, but they have never lost weight, probably ignoring the heat brought by condiments!
For example, the dietary guidelines for China residents suggest that an adult should consume 30 grams of oil, or 270 calories, every day. Many people consume more than 30 grams of oil every day.
It is suggested that the intake of oil, salt and sugar should be controlled in daily life. The edible oil should not exceed 30g, the salt should not exceed 6g and the sugar should not exceed 25g.
19, drink 2000-3000ml of drinking water every day.
Adequate drinking water can occupy a certain stomach and reduce food intake; Can avoid "false hunger" and reduce unnecessary dietary intake; Improve metabolism and help burn more fat.
The Dietary Guide for China Residents suggests that a person should ensure a daily diet of 1500- 1700 ml, which is what we often call 8 glasses of water. If you want to achieve obvious slimming effect, it is recommended to insist on drinking 2000-3000 ml of water every day, and drink slowly in small sips for many times to avoid "water poisoning" caused by drinking too much water at one time.
20. Use boiled water, tea and black coffee instead of drinks.
Sugar-free drinks, such as boiled water, tea, black coffee, lemonade, mint water, etc. Replacing sugary drinks can not only reduce a lot of calorie intake, but also help stabilize blood sugar and reduce fat accumulation.
2 1, do not drink
1 g alcohol contains 7 calories, a can of 330 ml beer can reach 120 calories, and a bottle of 500 ml white wine can directly exceed 1500 calories!
In addition, if you keep eating vegetables while drinking, and accidentally eat too much when chatting, it is easier to increase your calorie intake!
If you want to lose weight, you must give up drinking first. This kind of food is harmful and prone to accidents. I really suggest you touch it!
22. Don't stay up late and get enough sleep.
Staying up late will first increase your chances of having a midnight snack at night. The longer you stay up late, the more you may eat.
Secondly, staying up late can also lead to lack of sleep. The next day, basal metabolism will be reduced, appetite will be stronger, and exercise energy will be less. Maybe it's because you want to stay in bed in the morning and don't even eat breakfast, which will make you gain weight!
If you want to lose weight, you must refuse to stay up late. Try to sleep before 10 at night every day to ensure 8 hours' sleep.
23. Soak your feet/take a bath before going to bed
Soaking feet/bathing not only helps to relieve fatigue, but also accelerates blood circulation and avoids edema.
Soaking feet/bathing accelerates blood circulation, raises body temperature, and consumes a certain amount of heat. Although it is not much, it is hardly difficult to operate, and it is still very good!
You can also do some massage during the foot bath. Abdominal massage helps to promote gastrointestinal peristalsis and avoid constipation. Leg massage helps to relieve muscle stiffness and avoid leg congestion and edema.
24. Do some housework
Doing housework is very good exercise, which can consume 300-500 calories per hour.
If you don't want to exercise, do housework often, which will make your living environment more comfortable, make you feel better when you look at the clean state of your home, and have more energy to face the next challenge.
25. Exercise for 30-40 minutes every day.
The so-called slimming needs: seven points to eat, three points to practice, and insist on exercise to make you lose fat more efficiently!
Generally speaking, aerobic exercise has the highest efficiency of consuming fat, and it is recommended to keep the exercise time above 30 minutes; Anaerobic exercise is more conducive to improving muscle content. When muscle content increases, basal metabolism will also increase accordingly.
On the whole, it is recommended to alternately carry out aerobic exercise and anaerobic exercise for 30-40 minutes every day.
26. 3 cups of green tea or black coffee a day.
Green tea contains a lot of tea polyphenols, and coffee contains a certain amount of caffeine, which helps to improve metabolism.
According to statistics, drinking 3 cups of green tea every day can increase the basal metabolism of human body by 10%, and within 3 hours after drinking coffee, the basal metabolism can be increased by 25%.
That is to say, arranging 3 cups of green tea or 3 cups of black coffee every day can consume about 100 calories a day even in the state of no exercise.
27. bask in the sun
Sunbathing is one of the main ways to produce vitamin D, which is a necessary condition for calcium to be absorbed by human body.
Calcium can help maintain the body's acid-base balance. When the human body lacks calcium, it will produce a substance called calcitriol, which will increase the risk of fat accumulation, reduce the efficiency of fat burning and make the appetite more vigorous.
When you have nothing to do, you will not only feel better, but also lose weight better!
28. drink a glass of water before meals
Drinking a glass of water before eating can not only replenish the body's water, but also make part of the stomach full of water, helping to suppress appetite and reduce appetite.
An American study shows that if you drink 500 ml of boiled water before lunch and dinner, you will lose 2-3 kilograms more in 10 weeks without changing other habits!
29. Don't believe that you can lose a lot of weight in a short time.
Many people want to lose dozens of pounds a month. The idea is beautiful and the reality is cruel.
You can calculate how much energy you need to lose dozens of pounds.
One of the three elements of successful weight loss is not to harm your health. Once you excessively pursue the speed of reducing fat, it will make your body unable to gradually adapt to this change.
30. Change and persistence
Finally, learn to change and learn to persist. People are obese because of their previous lifestyles and eating habits. If you just want to spend some time to lose weight, you will still have your previous lifestyle and eating habits, which will only make your body fat. Only by changing old habits and developing new healthy habits can we really lose weight successfully.
If you have learned the above 30 slimming skills, act quickly. Only action will have results!