The fastest 10 practical weight loss tips, you won't get fat without rebounding! Lose weight friends to collect it! Lose weight quickly; Fast weight loss is popular, but the lasting weight loss method can be practiced persistently and is not easy to rebound; Not afraid of gaining weight, the method is more reliable and stable. Professor of nutrition and medicine at Harvard University suggested that practical diet and behavior skills can help to lose weight for a long time.
Guo Jinan, who plays a brain doctor in the TV program "The Brave Man in White", said that "no doctor will say' for sure' to a patient in order to recover". 」
This is true of any weight loss method. If a method of losing weight calls itself "ForSure", it must be slimming down and no longer gaining weight. Please think carefully about its feasibility.
Eating habits on weekdays, such as what kind of food do you like best? How about the weight? How long is the interval between meals? Speed of eating, etc. Whether it is shallow or deep affects the effect of losing weight more or less.
Eating habits on weekdays have a great influence on the effect of losing weight. Can you keep your weight from getting fat for a long time by exercising self-discipline and controlling your diet? Doctor of Nutrition Medicine, Harvard University 10 Practical Suggestions.
The effect of fast weight loss is the most attractive, and you can quickly see the results of self-cultivation in a short time! However, after reaching the target weight, how to maintain it? Or if you want to lose weight step by step, how should you practice the most effectively?
Some foreign websites quoted the practical suggestions put forward by the doctor of nutrition and medicine of Harvard University. Some suggestions come from an authoritative person who has worked in the Nutrition Medical Center affiliated to Harvard University for more than 40 years and treated countless overweight and obese patients.
According to the practical suggestions put forward by the doctor of medicine, the reporter summarized the methods to help lose weight from two aspects: diet and behavior discipline. The following pictures first understand the five main points of eating life.
1. Eat breakfast every morning: If you are not in the habit of eating breakfast, it is recommended to get up as early as possible 15 minutes and take time out for breakfast.
Breakfast helps to speed up metabolism, stimulate body enzymes and help burn fat. Besides, you should slow down your eating speed and enjoy it. In this process, you need to drink water, coffee or tea.
2. Take time to prepare healthy meals: Compared with restaurants and most processed foods, homemade meals consume lower calories, lower fat, lower salt and lower sugar.
From shallow to deep, increase the chances of homemade meals. If you want to save time in the kitchen, it is recommended to use pre-cut packaged vegetables or prepared bags.
Store simple and healthy snacks as snacks, such as fruits, nuts and low-fat cheese sticks.
3. Learn to eat slowly: If you eat too fast, you may eat too much, exceeding the calories you need every day. Chewing slowly gives your stomach enough time to summon the brain to produce a signal of "satiety".
Next time you eat, you might as well set a 20-minute timer to improve your meal satisfaction and reduce your satiety.
4. The weight of each meal should be as equal as possible: for example, three meals a day, including morning, noon and evening, evenly disperse the heat absorption.
Eating at least 450 kilocalories per meal helps to avoid hunger between meals.
If you have a bad dinner, you will have a chance to feel very hungry and eat more at breakfast the next day.
5. Avoid staying up late: Many studies show that the less sleep time, the lower the sensitivity of leptin and the more active auxin, so the food intake will increase, which will easily lead to obesity.
People who sleep less than 6 hours a night often have irregular eating habits, including eating snacks more frequently and intensively, such as French fries, biscuits and ice cream.
The key to losing weight is not only diet attitude, food choice, proportion and weight, but also life behavior, discipline, exercise and psychological factors. Financial management should understand the balance of payments, and weight management should also balance payments.
In other words, we should "know how to calculate" the intake and consumption of calories, instead of just absorbing and not using them, and we should not suppress too little emotional absorption and then "eat hard" to fill our hearts and hunger. Lecturers at Harvard Medical School also listed some practical guidelines for dieters.
The picture below shows the five main points of behavioral discipline to promote weight loss during weight loss _
1. Set specific and practical goals: It is very important to set realistic goals. Don't fantasize about reaching the goal in one step, give yourself enough time and flexibility to achieve the goal, such as reducing your current weight by 5- 10% every month and reaching the standard step by step.
2. Weigh yourself regularly: remind yourself to record your weight every day. Most people find it difficult to accurately calculate the calorie balance. Weighing often tells you more or less what you need to know.
Studies have shown that people who weigh many pounds are more likely to lose weight successfully and maintain their target weight for a long time.
3. Self-monitoring: Record what you eat and your weight, amount of exercise and time. Help you understand your behavior and pay attention to weight changes.
Reduce the "boring" time per week from 1/3 to 1/4, and use it to cook, prepare three meals, exercise and even "walk" to consume calories.
4. Exercise: Find a form of exercise that you like and can stick to, such as hiking, running, swimming or dancing, and explore new sports at the same time, so that you can constantly feel challenges.
5. Find support: If you find a weight loss partner, help motivate yourself to achieve your goals.
Long-term weight loss methods that are not easy to rebound usually take some time to take effect, and will not be "greatly reduced" or "suddenly reduced" in a short time. The advantages are that weight control can be sustained, self-cultivation can be sustained, and the method is healthier than the rapid weight loss method, and the body and mind are easier to adapt. But it must be admitted that perseverance and determination are also indispensable during weight loss and after self-cultivation. Self-discipline in diet and exercise is the only way to break the fate of being easy to gain weight but difficult to lose weight.