1. How to lose weight healthily and effectively
Breakfast with 1 and 300 calories.
Try to choose healthy protein and whole grains with about 300 calories for breakfast. Natural peanut butter sandwich with applesauce is a good choice. Eat less snacks every day.
Step 2 replace vegetables
Choose fresh vegetables instead of meat on pizza, such as arugula and green pepper. Although it doesn't look good enough, it tastes good, and you can even forget your favorite potato chips and desserts. Stick to it, and the size of clothes will gradually shrink.
3. Reduce eating out.
Restaurants or food stalls outside are often greasy, and eating too much can easily lead to excessive calorie intake and obesity. If you often eat out, now try to go only once a week, and you will lose 20 pounds a month.
4. It is forbidden to eat at night.
Sleeping at night often doesn't need much energy to maintain, so eating too much at night is often easy to turn into fat and accumulate in the body. It is recommended that you don't eat after six o'clock every night, and you can relax for two days on weekends. It usually takes two months to see the effect.
5. A small portion of food
In the past, fast food was always served in large portions, but now try to choose small portions, such as small French fries or small drinks.
6. Healthy snacks
Snacks should also be healthy, such as carrots and hummus.
7. Clean up snacks regularly.
Clean your storage room regularly, and once you find any food that will make people addicted, such as ice cream roasted sunflower seeds or cereal, you will throw it away immediately. It is best not to let snacks, especially your favorite snacks, appear in your sight, which will reduce the idea of eating. In the long run, you can often reduce your intake of more calories.
8. Go shopping in a further shopping center
In order to keep weight, try not to go to snack shops or grocery stores to buy food. If you want to buy food, you can try to go to a farther shopping mall, which will prolong your exercise time.
9. Exercise anytime, anywhere
When watching TV commercials and washing dishes, you can do some small exercises, strengthen exercise and burn excess calories.
10, happy off-duty time.
After work, seize all the time to exercise with colleagues, for example, hurry home. If it is too far away, it is recommended not to sit standing when taking the subway. Standing is often very helpful for thin abdomen.
1 1, dynamic music
Take your iPod to the gym. The fast and dynamic rhythm makes the whole exercise process full of happiness, which can make you exercise more invisibly and make you lose weight easily in music.
12, walk the dog
Take a walk with your pet every day 10 minutes, and stick to going out even if the weather is bad. More exercise can effectively promote intestinal peristalsis, promote digestion and reduce fat accumulation.
13, jogging
You can take a walk or jog for 20 minutes about 20 minutes after lunch, and exercise 2-3 hours after meals is often more beneficial to lose weight. Generally speaking, it is recommended to run for about half an hour, and more than 10 minutes often does not play a role in slimming.
14, Yoga
Yoga has become my favorite fitness exercise, and I practice it several times a week. Gradually, I found that cellulite disappeared and the size of jeans became smaller.
Learn a new dance.
I started to learn Zumba two months ago and practiced it twice a week. Great dance moves can quickly see the effect of losing weight.
16, adjust lifestyle
Don't be too rigid in one or a certain health concept. You should adjust the way that suits you at any time according to your own needs, so as to get the desired effect.
Losing weight requires long-term persistence. Don't stop insisting on a little gain in the process of losing weight. Only long-term persistence can make you have a lovely figure.
2. What should I eat to lose weight healthily?
1. The intake of staple food ranges from half a catty to eight taels per day. First of all, the staple food (mainly cereals) should be half a catty to 82 ounces per day. However, if you have a large amount of activities that day, such as participating in sports and engaging in manual labor, you can increase it appropriately. Staple food is used to provide energy.
2. Vegetables and fruits are about 1 kg per day, followed by1kg per day; Meat such as chicken, fish and other animal foods should not exceed 2 A Liang days, even if the fat content in lean meat is not low; Eat bean products twice or more every day on average1; 1 bag of milk (for breakfast); Eggs 1 (can be eaten for breakfast). Eat less pigs, cattle and mutton, and eat more fish, shrimp and chicken (preferably Chai chicken).
3. Eat all kinds of vegetables, fruits and potatoes. Third, eat more vegetables, fruits and potatoes. There are many varieties of vegetables, and the nutrients contained in different varieties are not the same, even very different. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin b2, vitamin C, folic acid, minerals, dietary fiber and natural antioxidants.
4. Dietary fiber food can enhance disease resistance. Some fruits have fewer vitamins and trace elements than fresh vegetables, but fruits have more substances such as glucose, fructose, citric acid, malic acid and pectin than vegetables, and no one can replace them. Potatoes, including potato, sweet potato and cassava, are rich in starch, dietary fiber and various vitamins and minerals. These foods are very important for maintaining cardiovascular health, enhancing disease resistance, reducing children's dry eye and preventing cancer.
5. Yogurt can regulate the ecological environment of intestine. People with indigestion can prepare some yogurt in the office. Yogurt can regulate the ecological environment of intestinal tract and make it difficult for harmful bacteria to survive. A cup of yogurt every day can effectively improve gastrointestinal function. Women can also prevent breast cancer.