1, Cruise's 8-minute diet
Cruise's 8-minute diet is a healthy and effective way to lose weight, taking into account diet and exercise. In Cruise's 8-minute diet, you can lose1-2kg every week as long as you keep exercising for 8 minutes every day, plus some simple dietary adjustments and tips.
After the cruise ship finishes eating for 8 minutes, it can almost form specific living habits, and will not be greatly changed because of the end of the diet. Therefore, it generally does not rebound after cruising for 8 minutes to lose weight.
2, melon diet
The melon diet is based on ensuring the normal diet of three meals a day, plus some related recipes of melon, such as melon soup and melon juice. Eat some wax gourd every day, you can lose 5- 10 kg after one month, and the diet has not changed much after losing weight, and the rebound is not great.
3, white vinegar diet
The way to lose weight by drinking white vinegar is to drink some white vinegar or add some white vinegar to food to help lose weight on the premise of ensuring a normal diet every day. Drinking like this every day for a month can lose 8- 10 kg. Moreover, the calorie intake after weight loss does not change much, so the chance of weight rebound is relatively small.
4, bitter gourd diet
As long as the proportion of bitter gourd in the diet is appropriately increased, three meals are kept normal, and there will be no rebound if you don't go on a diet, so you can lose about 5-8 pounds after eating for a month.
5. Boil eggs to lose weight
Boiled eggs to lose weight is a method based on boiled eggs, supplemented by other low-calorie foods. After losing weight successfully, you won't rebound if you don't overeat. And you can lose 6-8 pounds after eating for half a month, which can achieve the effect of losing weight quickly without rebounding.
Step 6 drink water to lose weight
Drinking water to lose weight is only in daily life. Increasing drinking water and adjusting drinking time have not changed much in diet, so the effect of drinking water to lose weight is not easy to rebound. Drinking 2000ml of water every day and mastering the correct drinking time can help you lose 5- 10 kg a month.
7. Tips
All the weight loss methods mentioned above can help you lose weight quickly, but if you want to avoid a rebound, you still need to pay attention to a reasonable diet, don't eat too many high-calorie foods, and don't overeat. Otherwise, even if it is a weight loss method that does not rebound itself, there will be weight rebound.
8. Methods to prevent rebound
First, get into the habit of measuring your weight every day.
Although it is frustrating to see the pointer pattern on the scale motionless, it can play a role of reminding and vigilance. As long as you gain a little weight, you can control and adjust your diet in time to prevent it from rising. According to research, people who weigh themselves every day lose twice as much weight as people who don't weigh themselves often.
Second, calculate the calories of food.
The common cause of obesity is that calorie intake is higher than consumption. Knowing the calories of food, calculating and recording the daily intake of food and calories can not only be used as a basis for tracking consumption, but also for self-control or selective intake when eating, and can also develop healthy eating habits.
Third, measure the amount of food.
Buy a small scale to measure food, and use it at home. This can not only avoid excessive intake, but also visually check the amount of food when eating out after getting used to it, so as to avoid excessive intake.
Fourth, plan three meals.
There are indicators to follow and it is easier to control. Although sometimes it is inevitable that the heat will exceed the plan, it will not be too outrageous.
Five, eat less buffet.
Try to eat less buffets, especially those restaurants that advertise unlimited food. If it is unavoidable, put as many vegetables and fruits as possible on the plate, leaving only a small space for lean meat or skinless chicken and whole grains. Avoid fried food.
Step 6 refuse temptation
Snacks, snacks and sugary drinks are the most taboo to lose weight. Do a good job of diet control before going out to eat, such as planning the main course first, or drinking a glass of water before going out, or drinking soup before eating to reduce the amount of food. Don't patronize the West Point Bakery, there are too many temptations. Leave the table immediately after eating. It is not advisable to eat while watching TV, so as not to overeat unconsciously.
Seven, eat more food to fight hunger.
At present, all the delicious food is drooling, and hunger is even more unbearable. What weight loss plan is put aside! Have a big meal! Addicted! So, miserable! The balance vibrates greatly. According to a survey conducted by the University of Pittsburgh in the United States, those who can control their weight most successfully are those who continue to take a full diet. For example, all kinds of fruits and vegetables, whole grains, tofu, lean protein, weak constitution and cold weather can make the stomach feel full after eating and reduce the amount of food. Of course, beware of fruits with high sweetness.
Eight, the diet contains dairy products.
Many studies show that drinking three servings of milk, yogurt or cheese every day is very helpful to lose weight and burn fat. For women, dairy products can also provide calcium to strengthen bones.
Nine, extend the exercise time
Experts recommend at least 30 minutes of exercise five days a week. The longer you exercise, the more calories you burn, and the better your weight loss effect will be.
X. build muscles
Weight training (resistance training) can increase muscle, muscle metabolism is eight times that of fat, that is, the more muscle tissue, the more calories are consumed. For those who have not done weight training, it is recommended to join the course now. What has been done will gradually increase the weight of training and continue to challenge yourself.
Eleven, breakfast must be eaten.
Many dieters mistakenly believe that skipping breakfast can lose weight. Research in Imperial College London, London shows that skipping breakfast will change the brain's reaction to food, thinking that you need high-calorie food, which will easily prompt you to increase your chances of eating high-calorie food. This not only hinders weight loss, but also leads to weight gain.
Twelve, drinking tea
Experiments show that tea extract can improve the metabolic rate of human body and help to fight obesity. In 2000, National national cheng kung university Hospital of Taiwan Province Province found that drinking oolong tea, green tea or black tea can reduce body fat and abdominal fat. However, tea will affect the absorption of iron and increase the loss of calcium, and the appropriate amount is appropriate.
Chinese medicine suggests that you should not drink tea when you are hungry, which will increase your stomach acid. Of course, people with stomach problems should not drink more; It is not advisable to drink tea before going to bed, because caffeine will affect sleep, and theophylline has diuretic effect, which will cause nocturia and affect sleep.
Thirteen, never give up
In this process, it is inevitable to indulge yourself for a while, such as eating more fast food cakes or eating a big meal. But many people will give up for an excuse and return to the original unhealthy eating habits. Making mistakes is no big deal. Even if you make the same mistake again, it's not the end of the world. You can always get back on track and continue, just don't give up.