Method 1: Start (action)
1, act now. Act now, even if it is 9 pm, even if you have been eating junk food all day. Remind myself in thought and action that I want to lose weight, I want to change my lifestyle and make losing weight the top priority in my life. Get rid of the habit of procrastination and don't put everything off until tomorrow. We should understand the truth that "there are many tomorrows day after day, and everything will be in vain if we wait for tomorrow".
2. Find inspiration. This is the source of positive and negative motivation. Positive motivation can often be a kind of motivation, such as having health, vitality, self-confidence, and even wearing beautiful clothes, which can all be the motivation to lose weight. Negative motivation can sometimes be used as a kind of motivation to force you to change the status quo. For example, being too fat makes you unhappy, makes you unable to wear beautiful clothes, and makes you unable to adapt to the seat of transportation. All these factors can make you determined to lose weight. Although the process of losing weight is painful, you should think more about the happiness brought by the result. If you have the idea of giving up, you might as well change your mind: losing weight is a temporary pain, but obesity will bring a heavier burden to your life.
3. Stay away from junk food. This may be the fastest way to lose weight. The more unnecessary and unhealthy food (junk food) is readily available, the easier it is for you to be tempted and finally give up your weight loss plan. Stay away from biscuits, cakes, chocolates, potato chips, drinks, ice cream and other foods, and only buy these foods when necessary.
4. Store more healthy food. Since you are far away from junk food, you might as well store more healthy foods that can nourish your body, such as fruits, vegetables, coarse grains, lean protein, milk, nuts and so on. Take the essence and discard the dross. Replace ordinary yogurt with Greek yogurt; Cook with butter or olive oil, reduce the use of non-stick pans, eat whole wheat bread instead of white bread, drink pure water instead of soda water and so on. These small changes, after a long period of time, will eventually get great results, but there is no sense of compromise. It can be said that "losing weight is invisible".
If you like sweets, buy more honey, dark chocolate and Greek yogurt instead of biscuits. These healthy foods will help you control your sweets and keep you away from the old ways.
Method 2: lose weight
1, eat less and exercise more. Losing weight is as simple as that. If you want to lose 1 kg, you need to consume at least 3500 calories a week. To this end, you can try the following two things: first, reduce the daily intake of calories and burn more fat (or calories) through exercise; Secondly, improve lifestyle and get rid of sedentary habits. The average daily calorie intake is 1200 to 1400. Ensure that the calorie intake is within this range. It is important to track and calculate the calories burned. By the way, don't forget to count the calories of drinks and salad dressing. By tracking and calculating, you will be surprised to find that calories almost fill your diet!
Read the food label and count the calories of the food you eat to make sure you don't exceed the limit. The more carefully you calculate, the more you can control the weight loss plan.
2. Find a sport you like. Aerobic exercise can burn calories in a short time, promote metabolism and improve physical condition. It is important to find aerobic exercise that you are good at and like, because it is easier for you to stick to it and implement it regularly. Do cardiovascular exercise for at least 30 minutes every day, five days a week. If you don't have time to exercise every day, simply change your lifestyle and make yourself more active. Walk more and drive less; Climb more stairs; Multi-purpose vertical desks are good choices.
If you are an office worker and need to sit in the office for a long time, it is particularly important to find space and time to exercise. Take a walk outside during the break and exercise in the morning, evening and weekend.
3. Read more magazines about diet. Studies have shown that people who pay attention to diet through magazines and magazines can often lose more weight and stay in good shape for a longer time. To some extent, this is because people pay more attention to how much they eat and force themselves to control their diet and be responsible for their actions. Try using some online calorie counter or calorie diary software, for example, "My Fitness Partner" or "King of Calorie Counting". Some online weight-loss software has a search engine, and users can query the calorie value of food, such as the calorie content of meat food.
Method 3: Keep the power.
1, avoid carnival. Any dieter knows that dieting will inevitably produce a strong desire to overeat. Eating some favorite foods properly and regularly is the best way to avoid overeating. Hunger can help you lose weight, but it is not sustainable. You have to eat eventually. If you eat an extreme diet, you may rebound to the other extreme when you touch food again. Don't store unhealthy food at home. If you are really greedy, you'd better eat healthy food.
Many people overeat and miss the spiritual satisfaction brought by eating every kind of food. Remember, it is absolutely no problem to enjoy a good meal once in a while. The best way is to set a "cheat" day to cheat yourself. In fact, planning in advance can make people who lose weight look forward to it, so that they will not feel guilty when enjoying food.
Don't compare your eating habits with those around you. Just because your "naturally thin" friends can have hamburgers and French fries for dinner doesn't mean you can. First of all, not all thin people are healthy. Many thin people have the same fat ratio as fat people. Secondly, everyone's eating pattern is different. Maybe the man who doesn't eat breakfast and lunch is enjoying a big dinner now.
3. Track your progress. The more you lose, the more motivated you are. But the only way to evaluate your progress is to measure it regularly. Weigh yourself once or twice a week, and make sure you measure your weight at the same time. The best measuring time is before breakfast.
Remember, your clothes and shoes also have weight. In order to pursue accuracy, it is best to weigh naked (or just wear underwear).
Take measurements. Measure the circumference of waist, thighs, arms and neck with a tape measure.
Method 4: Overcome the platform period
1, do strength training. When you lose weight, you will lose both muscle and fat. The more muscle you lose, the less calories you burn at rest. More importantly, losing muscles means weakening the whole body and is very harmful to health. We can overcome this problem by weight lifting, muscle shaping and other resistance training. The more muscles you gain, the more calories you burn at rest, which helps you lose weight quickly and overcome stagnation. In addition, resistance training makes you look more harmonious and prevents skin relaxation caused by weight loss.
2. Coordinate the weight loss plan. If you are at high altitude, your body may be tired of the current diet plan and exercise plan. When your body is too conventional, the effect of losing weight may be impaired. 1 Five small meals a day alternate with three big meals a day. Aerobic exercise and strength training alternate. Don't exercise every day 1 hour step by step, it is also necessary to try 20 minutes of training. These changes can stimulate the body's potential, reduce fat accumulation and promote weight loss.
Tips Although exercise helps to lose weight, don't just exercise. Remember, a 7-point diet and 3-point exercise can help you lose weight better.
The road to losing weight has ups and downs. Just relaxing for a day or a week doesn't mean giving up your goal. If you get into trouble, all you have to do is learn from your mistakes and get back on track.
Learn to control your appetite and drink more water or green tea between meals. By the way, chewing gum can keep your mouth busy and give you the feeling of eating.
Get into the habit of brushing your teeth between meals. The fresh smell and the smell of mint will reduce your appetite.
Try to cook and eat at home. Although eating out is interesting, it is unhealthy. If you must eat out, you can order some low-calorie spices and sauces and put them aside. Try not to eat fried food.
You'd better tell your family and friends about your weight loss plan. In this way, they can give you support and stop persuading you to eat unhealthy things.