1, perfect slimming plan
First, strengthen the motivation to lose weight-a strong motivation to lose weight is the cornerstone of success.
1. Understand the disadvantages of obesity: obesity will increase the chances of heart disease, hypertension, diabetes, hyperlipidemia, myocardial infarction, stroke and joint degeneration.
2. From the social point of view, obesity may have a negative impact on choosing a spouse, making friends and finding a job.
Second, reduce food irritation.
1. Shopping
(1) Don't go out to buy food until you are full.
(2) Make a plan before buying food, never buy unplanned food, and try not to take too much money out shopping.
(3) Avoid buying food that can be eaten immediately.
2. Diet plan
(1) Make plans to limit food intake.
(2) Cultivate interesting sports or activities instead of eating snacks.
(3) decline the invitation of colleagues and friends and the gift of food.
3. Dietary skills
(1) Store food where it is not easy to see.
(2) Eat in a fixed place. For example, never eat in the living room, bedroom, study or car.
(3) Use tableware with small capacity.
(4) Avoid becoming a food supplier.
(5) After eating, leave the table immediately.
(6) Don't eat leftovers because of economy.
4. Holidays and banquets
1. Make a diet plan before attending the banquet.
2. Try to drink less drinks containing sugar and alcohol, because both alcohol and oil are high in calories.
3. Eat some low-calorie snacks before the party.
4. Find a polite excuse for refusing food in advance.
Third, eating behavior.
1. Don't eat only one big meal or two big meals a day, which will increase the accumulation of fat and is not conducive to losing weight.
2. Divide the food into small pieces, take only one piece at a time, chew the food carefully, and never take a piece before swallowing it.
Step 3 prepare food. Only prepare what you want to eat this time.
You don't have to finish your food every time you eat.
You can pause while eating.
6. When eating, don't watch TV while reading, and avoid eating more unconsciously.
Fourth, the way of feedback
1. When some special eating behaviors are corrected, plan to give yourself a gift or reward. For example: buy a dress, buy a book and watch a movie.
2. I hope my family or friends will give me spiritual or substantial rewards when I lose weight.
3. Use the record of self-assessment as the basis of self-feedback.
Five, diet diary
1. When and where to eat.
2. Record the types and portions of food and discuss with nutritionists and doctors.
Sixth, nutrition education.
1. Use the diet diary to find out the obesity problem and find out the solution.
2. Understand the nutritional composition and value of food, so as to eat it correctly.
3. Replace ordinary sugar with sugar.
4. Reducing staple food and oil is easy to cause hunger. It is recommended to eat more (unlimited) vegetables, including high-fiber bamboo shoots, celery and other foods that are prone to satiety.
5. Be familiar with food substitution, so that the diet content is diverse and the diet plan is easy to implement.
Seven, sports activities
1. General daily activities
(1) Increase routine activities, such as doing more work (cleaning and mopping the floor), walking home by bus after work early without taking the elevator or choosing the platform.
(2) Record and increase daily activities.
take exercise
(1) Use a mild exercise program at the beginning.
(2) Record the types and time of daily exercise.
(3) Gradually increase the intensity and time of exercise.
(4) Re-adjust your daily routine and set aside time for exercise.
Eight, the establishment of the goal
1. Avoid setting unreasonable goals.
2. Set the goal of reaching weight.
Nine, need to suspend weight loss.
1. Acute gout period.
2. Pregnancy and breastfeeding.
3. When the body suffers from major diseases, surgery, severe burns or cancer.
2, fasting and detoxification diet
Here are five ways to lose weight by fasting and detoxifying. You can choose and arrange according to your physical condition. Of course, losing weight and slimming must not ignore physical health and maintain a nutritional balance.
1, fasting method for the first two days.
Take the first day of each month as a fasting day and stick to it for one year, and you will lose weight successfully. The method of fasting for two days at the beginning of the month is to reduce the food intake to half of usual on the day before fasting. On the first day after fasting, the diet was also reduced to half of the usual level. On the second day after fasting, the food intake increased to 3/4 of the usual level, and the normal diet began to return on the third day.
Tips: Be sure to increase or decrease food slowly, otherwise it will damage the gastrointestinal function.
2, fruit and vegetable juice fasting method
Drink only fresh fruit and vegetable juice during fasting. Fruit and vegetable juice is rich in cellulose, which can help clean the stomach and intestines. It also contains a variety of vitamins and minerals, which is also good for beauty and health.
On an empty stomach, various fruit and vegetable juices can be selected according to your physical condition. However, it should be noted that this fasting method cannot exceed 3 days.
3, drinking water fasting method
This method of detoxification is to drink only water on an empty stomach, which has the fastest effect of detoxification and weight loss, but also the most dangerous. Because clean water can't provide enough nutrition and calories, it is easy to appear weak and may even go into shock. Therefore, we must be careful when choosing the method of fasting with water.
4, carrot fruit and vegetable juice fasting method
Carrots and apples are rich in minerals and vitamins. Together, the two can promote gastrointestinal peristalsis without worrying about hypoglycemia or anemia symptoms that are easy to appear on an empty stomach. When you chew slowly, your blood sugar will rise and your stomach will be satisfied. I'm afraid that if the salt is not enough, the electrolyte will be insufficient, and eating sour plums will be OK.
Exercise:
Drink 3 cups a meal (2 carrots /400g+ 65438 apples +0 apples /300g)*3. Juice directly without peeling or removing seeds.
5, enzyme fasting method
Enzymes are composed of glucose and fructose necessary for life, vitamins and minerals necessary for metabolism, amino acids after protein decomposition, lactic acid, acetic acid and other organic acids, and rich trace components showing the natural balance of physiological activities.
In this manufacturing process, similar to the digestion process of human stomach, fermentation microorganisms are used instead of fermentation. This not only does not consume energy, vitamins, minerals and other nutrients used in digestion, but also supplements them, which naturally leads to good health.