1. Physical examination-Measure the waist circumference once a week, and control the waist-hip ratio within 0.8. Weigh regularly every week, and pay attention to the change of weight.
2. Record-Record your diet in detail from today.
3. Clean the refrigerator and pantry-remove all high-calorie snacks from your refrigerator and pantry and replace them with vegetables and fruits, such as yogurt, apples and celery. I practiced this a long time ago. When I go to the supermarket, I try not to go to the food section. Nowadays, we seldom eat those high-calorie foods.
4. Slimming-Use slimming products after bathing every day to find and eliminate cellulite in time. I always know how to massage after taking a shower, but now I'm attracted by clarins. I heard that the effect is really good and I'm going to lose.
Give up the elevator and climb the stairs instead-I didn't do that. The stairs are so dark that no one dares to climb them.
6. Drink a glass of light salt water on an empty stomach in the morning-to speed up gastrointestinal peristalsis and reduce tummy (I used to drink honey water, but later I read in the book that it was not good for the human body to absorb protein, so I changed it to plain water).
7. Take the subway bus to make way for others, and try to stand after lunch-(I have been standing for half an hour after dinner for a long time)
8. Don't eat after 9 pm-when you want to eat, do housework or take a bath to distract your appetite.
9. Brush your teeth after meals-if you want to brush your teeth again, you don't want to eat. Brushing your teeth immediately after meals is not good for enamel. It takes 15 minutes. Now I insist on gargling after meals to remove the taste of food left in my mouth. )
10. Drink less-you must quit the habit of drinking before going to bed. Personally, I think drinking red wine before going to bed is good for your skin, but you can't drink it too late.
1 1. Make friends with experienced Chinese medicine practitioners or nutritionists and do a good job of detoxification.
12. Make some friends who have lost weight successfully, learn from them and encourage each other.
13. Ask a personal trainer-urge you to train and give you targeted guidance. (Conditional parents can try. )
14. Buy a book about nutrition-a balanced diet is the guarantee of healthy weight loss.
15. Adequate sleep-7-9 hours of adequate sleep every day. I slept enough, but I stayed up too late ... I should call.
16. efficient work-the survey found that people who have more free time at work are more likely to have weight problems, which may be related to eating snacks at work. (it's OL's parents. Come on)
17. Decompression-The accumulated stress leads to excessive cortisol secretion, and the body feels as tired as if it just wanted to eat a big meal after a war. Releasing stress is really good for both body and mind. When I feel stressed, I will sing loudly or play games.
18. Turn off the kitchen lights and doors 3 hours before going to bed every day.
19. sexual satisfaction-sexual desire is satisfied, and the desire to eat is not so strong. (I can't insist on this ... there are no husbands and BF relatives to ignore for the time being. )
20. Increase reading time-Compared with watching TV and surfing the Internet, we often have less desire for food when reading, which may be related to people's more concentration when reading.
2 1. Keep the room clean and tidy-the more chaotic the space, the lazier and greedier people are.
22. Use exercise to suppress appetite-exercise can stimulate the secretion of endorphins, so please eat emotionally. When you have the psychological desire to eat, you can do some low-intensity exercise, such as brisk walking and jogging, and the hunger will gradually disappear, or do some small movements such as stretching and abdominal breathing. I prefer simple stretching and abdominal breathing, and yoga ... I really don't like jogging. ...
23. Give yourself a choice-you can eat skim yogurt instead of ice cream. It is better to lie on the beach in the sun and play beach volleyball, and it is better to eat an apple before going to bed. ....
24. Buy your favorite food to help you lose weight. I like to eat fruit and corn, and I like to eat chocolate with purity above 70%.
25. Try not to buy food for others-don't kindly buy those delicious high-calorie foods for others, because maybe you bought one yourself.
26. I have started to lose weight-give myself a good psychological hint every day to make myself more confident.
27. I can continue to lose weight-it doesn't matter if I eat a big meal once in a while or don't exercise for a while. You can continue to lose weight at any time. Don't be discouraged, don't give up the whole plan because of one slack.
28. Massage once a week-Massage is good for relaxing, relieving stress and helping to lose weight. I usually massage my legs after a bath every day to get rid of edema.
48 small habits of getting thinner as you eat.
You don't have to go on a diet, and you don't have to force yourself to eat foods you don't like. 40 small habits that make you thinner help you control your calorie intake easily.
29. Eat a good breakfast-breakfast is the key to a day's metabolism. Nutritionists recommend the ideal breakfast: milk+cereal (bread, steamed bread, cereal, etc. )+a fruit or vegetable+an egg.
30. 25 to 30 grams of fiber a day-fiber can't be consumed and absorbed by the human body, but staying in the body for a long time will produce a feeling of fullness and reduce the desire to eat. Whole wheat, beans, nuts and dried fruits are all high-fiber foods.
3 1. Eating fiber in the morning-for example, adding fruits and vegetables or oats to breakfast will help control appetite in the afternoon.
Don't eat too little-a hungry body automatically stores fat. The correct way to lose weight: eat healthily. That's what I do. I don't eat too much at a time. I eat five or six meals a day. Eat less and eat more to be healthy! )
33. Add meals twice a day-recommended meals: milk, fruit, yogurt, nuts. Meal time: around 10 in the morning and around 3 pm. Eat something at this time, and you won't eat too much for dinner.
34. Three or two staple foods a day-carbohydrates are the fuel of fat. Rejecting staple food means a quick rebound.
35. Use dinner to eliminate edema-eating food that eliminates edema at dinner can help us excrete toxins after a hard day. Bitter gourd, wax gourd, etc. It can be used to remove edema in vegetables, and mung bean soup and barley porridge can be eaten as staple foods.
36. A kilo of fruits and vegetables is 42 A Liang days-500 grams of vegetables and 200 grams of fruits. Fruit contains sugar, so don't use fruit instead of vegetables during weight loss.
37. Take 1000 mg of calcium every day-Under the same calorie consumption, people who take 1000~ 1500 mg of calcium every day can lose 2.7 kilograms more on average in three months than people who take 600 mg every day.
38. Eat 250 grams of dairy products every day-people who eat more low-fat dairy products have less fat than the average person.
39. Eat fish four times a week-omega-3 fatty acids in fish help break down fat.
40. Take only one food at a time-when you open the refrigerator, take out only one food at a time, such as yogurt or a small piece of chocolate. The idea of taking out the whole box and putting it back after eating the rest often leads to the result that there is nothing left after eating.
4 1. Don't eat in front of the refrigerator and the pantry-go to another room and sit down and enjoy the delicious food you get.
42. Eat 1~2 kiwifruit after meals-the nutrients in kiwifruit contribute to food digestion and fat decomposition.
43. Dinner should be as early as possible-dinner should be finished four hours before going to bed.
44. 50 grams of nuts a day-nuts contain trace elements that help catalyze fat.
45. Drink boiled water slowly-drink 6~8 glasses of water every day. Drink slowly to avoid edema. (Be sure to drink slowly and in moderation. Drinking too much and drinking too fast can cause water poisoning.
46. Less salt-no more than 6 grams of salt per day.
47. Try cooking with olive oil.
48. Oil-free cooking-you can use soup, wine, lemon juice, etc. Not oil.
49. Use a flat-bottomed non-stick pan-a flat-bottomed non-stick pan can prevent food from sticking to the oil on the bottom surface of the pan, and reduce at least 65,438+000 calories per meal.
50. Use a nozzle oil bottle-just spray a little oil on the surface of food every time you cook, which can reduce calories. I think it seems too little to spray a little. BB, it's good to eat some oil. Everyone needs a moderate amount, not too much. )
5 1. I often use baking, boiling or steaming instead of frying and stewing-I quite agree with this. I have really eaten much less since last summer.
52. Remove the visible fat-prepare a pair of scissors in the kitchen to remove the visible fat on the ribs, under the chicken skin and under the meat skin; Remove oil slick when cooking soup.
53. Eat less chicken skin-chicken breast with skin contains 300 calories, while chicken breast without skin contains only 190 calories.
54. Eat more grains-nutritionists recommend 150~200 grams of grains every day during weight loss. Part of breakfast can be arranged at lunch.
55. Eat clean and hygienic food-I will do it if I don't tell you. Parents should try not to eat the food of vendors.
56. Eat 50 calories less every day-1cup of sugary drinks is much higher than this. Next time, use boiled water and tea instead.
57. Snack bags-If you want to eat snacks such as potato chips, biscuits and chocolate, try to buy snack bags and give up attractive big bags. I quite agree with this. I only buy cookies with inner bags, so I can control myself not to eat too much.
58. Don't go to the supermarket on an empty stomach-embarrassing and appetizing bowel sounds will make us constantly take away bags of food from the shelves. I deeply experienced the feeling of going to the supermarket hungry ... and bought a lot of bread to chew.
59. Don't eat sweets when you are tired-sweets will consume the body's vitamin B. When you are tired, eating sweets will be more tired and will inevitably increase fat. Sometimes I eat less in the afternoon, and I prefer double skin milk and tiramisu.
60. Homemade dessert-60 grams of ordinary ice cream contains 10 grams of fat 160 calories. Now we use 200 grams of strawberries (only 52 calories without fat) and pour a spoonful of low-fat yogurt (1 g fat 10 calories) instead. That is, it satisfies the desire to eat dessert without gaining weight.
6 1. Drink soup-adding a lot of soup to food can reduce calories by 26% during eating. I am used to drinking two bowls of soup before meals, which can replenish water and control my appetite.
62. Eat warm food-too cold food will lower the body temperature and slow down metabolism. Vegetables are usually cold before cooking, so eating raw vegetable salad may not help you lose weight. The best way is to boil vegetables in water before eating them. I have stopped eating cold food for several years, because eating cold food is not good for the uterus and the uterus is not good for endocrine, so my skin and body will not get better.
Eat foods rich in vitamin B6-Vitamin B6 is an important vitamin for metabolizing protein and carbohydrates, and also a "catalyst" for fat decomposition. It is recommended to get vitamin B6 from food. Bananas, carrots, soybeans and chicken are rich in vitamin B6.
64. Eat more tomatoes-tomatoes are rich in lycopene. Lycopene can reduce calorie intake, reduce fat accumulation, supplement multivitamins and maintain nutritional balance. It is said that eating too many tomatoes is not easy to get a tan, so I have to eat more, and it will get dark in summer.
65. Take healthy snacks with you-apples and carrots are rated as the best weight-loss auxiliary foods. They have a certain sweetness, can satisfy the desire, and take some time to complete. I used to carry a piece of dark chocolate with me. I think dark chocolate can better satisfy my desire and help me lose weight.
66. Determine a meal-choose a meal in a day and specify the type of food. For example, starting from today, we will only eat vegetarian food and porridge for dinner every day.
67. homemade salad dressing-a spoonful of mayonnaise contains 100 calories, while ketchup has only 16 calories. Mixing salad with ketchup instead of mayonnaise can reduce 84 calories. If you use lemon juice, mustard or apple vinegar, the calories are lower.
68. Eat thin pizza. I don't like this. It's high in calories.
69. Chew every bite of food 20 times-I usually chew it 30 times, no matter how many times. Anyway, eating slowly is the truth.
70. Pack food in small plates-this can reduce the food intake by one third (I quite agree ~).
7 1. Eat Chili in the morning-eating spicy food can speed up metabolism. I used to like spicy food. I can't live without spicy food. My skin is good. But eating too much is not good for the stomach, so it should be moderate.
72. Three cups of green tea-catechins in green tea can promote fat decomposition and improve metabolism. Drinking three cups of green tea every day will reduce the waist circumference by about 5% after three months.
73. Drink coffee when you are hungry-unsweetened coffee is a good low-calorie drink, which can delay hunger. It is best to drink decaffeinated coffee. Special note: people who feel uncomfortable drinking coffee at ordinary times should not try it. Coffee is very demanding on the stomach, so parents with bad stomach should not drink it. I usually like to drink black tea and nourish my stomach ~)
74. Slow down and stop-it takes 20 minutes for the stomach to digest food before it can transmit satisfaction to the brain. So eat slowly before you feel "full", stop between dishes, and stop when you are seven minutes full. I quite agree with this. When you feel a little reluctant to eat, you will stop, or you will stick to it if you eat again.
75. Position in front of the mirror-Sitting in front of the mirror, you won't feel that you are paying attention to your diet. Eat gracefully and the speed will naturally slow down. At the same time, sitting in front of the mirror, you will also see your fat figure and dare not eat more.
76. Don't starve yourself-a long period of hunger will make your body feel "very deficient". As a result, you will eat far more than you need, and even if you are full, you will be speechless. A little hungry, but not particularly hungry. This is a good time to eat. Let me add that if you eat when you are very hungry, your stomach will absorb more than usual.
24 small habits of easy exercise and high-speed fat burning
Some tips in sports and some small sports in life can bring fresh stimulation to the body and easily consume more calories.
77. Learn a new sport-new sports burn more calories than skilled sports. (Yes, there must always be a movement to speed up the arrival of the platform)
78. After jogging, do four or six 10-second sprints-stimulate fat burning. This kind of sprint must be carried out after jogging or regular exercise, otherwise it is easy to strain. )
79. Exercise three times a week-After each exercise, the basal metabolic rate of the human body can be increased by 24 hours, and exercise three times a week every other day. (basal metabolism rises, which is conducive to the burning of fat)
80. Start from 15 minutes-if you have never been used to exercise, set the start time at 15 minutes, which will make it easy to stick to it, and then add 5 minutes after getting used to it.
8 1. Go for a walk 45 minutes after a meal, and the calorie consumption is the fastest-about 45 minutes after a meal, walk for 20 minutes, and the calorie consumption is the fastest. You can eat an extra 700 calories a week. Dear friends, you must go for a walk after eating for 45 minutes. If you go for a walk immediately after eating, your stomach will droop easily. )
82. Exercise 90 minutes before meals is the best way to lose weight-before meals, the human body is hungry, the body fat is decomposed and fatty acids are released into the blood. At this time, increasing physical activity can effectively consume energy and reduce fat and weight.
83. Replace the chair at home with a fitness ball-when you have time, you can lie on it to straighten your body, tighten your abdominal muscles and keep your balance. Fitness balls are more practical. I bought one before, so I can not only lift my arms and slim down, but also lie on it. thin belly can do a lot of sports with it.
84. Chest out and abdomen in the process of walking and standing, consciously chest out and abdomen in order to keep the muscles of the waist and abdomen tense and maintain a good posture. (Both Xiao S and Wu Peici said that they had never seen a big S walk straight, and shopping was the same. )
85. Abdominal breathing every day 10 minutes-I have developed the habit of abdominal breathing frequently. Thanks to yoga, yoga emphasizes abdominal breathing. When inhaling, the stomach bulges, and when exhaling, the stomach goes down, slowly.
86. Tighten and relax your hip muscles every day-whether it's waiting in line, waiting for the bus or subway, washing dishes or doing housework. I often do it at the first opportunity, tighten and relax, and do it repeatedly, feeling that my hips are much higher than before. )
87. Do 20 squats every day-during commercials on TV programs (this exercise is good, but parents with poor joints should do it slowly).
88. Dynamic brushing-When brushing your teeth, do waist twisting and lateral bending several times in a row to "wake up" the muscles on both sides of your waist.
89. stride-try to stride without wearing high heels. The strength generated by feet, knees and buttocks can stimulate more lower limb muscles to burn calories. Focus on your toes and get your ankle bones moving.
90. Do more trampling exercises-touch the ground with your toes when climbing stairs, and force the two floors together. One thing to pay attention to when doing this is not to bow your back, otherwise it will have little effect on leg movement.
9 1. Hang upside down or cross your legs before going to bed 10 minutes-(I don't think it is necessary to hang upside down. It's not good if you get hurt. Let's raise our legs against the wall 10 minutes. )
92. 50 aerial bike exercises every day-I think 50 times is a little too little. You can do 50 at first, and it will increase gradually.
93. Spend time dancing 50 times a day.
94. Take a jump rope when you walk-stop for a while, jump rope for 5 minutes, then walk and jump again. Dear friends, if you go for a walk or jump rope, I suggest you go for an hour and a half after dinner. Don't eat too much for dinner. )
95. No handrails-When using aerobic equipment, use handrails as little as possible, which can consume 10% more heat. You don't have to use it on a treadmill, but you'd better hold it on an elliptical machine, or you may get hurt if you are not harmonious. )
96. Load-bearing-When running, holding two lighter dumbbells and keeping elbows at right angles can not only eliminate the fat on the arms, but also increase the fat burning rate by 5~ 15%. You can use two bottles of mineral water instead of dumbbells. )
97. Cycle practice-practice on different instruments in turn. Focus on hips, hips and legs. These exercises can effectively raise the heart rate and burn more calories.
98. Alternate exercise up and down-alternating upper body exercise and lower body exercise can burn more calories.
99. Take a break during exercise-exercise after a break will burn more calories than one exercise.
100. The best time to burn fat
6: 00 ~ 9: 00-Suitable for low-intensity exercise, such as jogging or walking.
14: 00 ~18: 00-during this period, the metabolism is accelerated, and the same amount of exercise can consume more calories. Suitable for strength training and aerobic exercise.
18:00~2 1:00—— Suitable for moderate and low intensity aerobic exercise, and the exercise time should not exceed 30 minutes. Too much excitement will affect sleep.
I add a few little experiences accumulated in my life:
Take a hot bath: Taking a hot bath can accelerate the blood circulation and metabolism of the body. The body is always warm and naturally does not store more fat.
Massage the soles of your feet for one minute after getting up every morning: massage until the soles of your feet are warm. I like this action very much. It's good for both body and mind.
Massage the scalp until it is warm every day: touch the scalp back and forth with both hands until the scalp is hot. There's a little blood in my hair. Massage the scalp can accelerate the blood circulation of the scalp, which is beneficial to the blood circulation and metabolism of the whole body, and is also beneficial to losing weight.
Regular defecation every morning: it is estimated that many parents are troubled by constipation, and I used to be. In order to be healthy, we must insist on getting up every morning and defecating in the back. If it is too late in the morning, we must also get rid of it in the morning. Left in the body, the toxin will be absorbed into the body, which is very unhealthy.
Stretching after exercise: Many parents should know that stretching after exercise will make muscle lines slender and beautiful, and will not be pieced together. Stretching takes 20 to 30 minutes to be effective.
Standing for half an hour after dinner: this is my firm habit.
Tiptoe when you have time: You can ask for leave after work, or straighten your knees and tiptoe during TV commercials. Knees must be straight and not bent, or you will get hurt easily. Walking on tiptoe can exercise the calf muscles and make the calf slender.