1, healthy eating is important
First, "be friends" with whole grains.
Try to eat as much whole wheat (whole wheat bread, biscuits and cereals) as possible, rather than finished or processed foods. Eating whole grains can promote metabolism, and eating them regularly can make the floret system healthier. Whole wheat food helps to reduce hunger, especially your craving for sugar.
Second, announce your weight loss goal.
Losing weight is not a shameful thing. Don't be shy about making your weight loss goals public. In fact, people around you can help you achieve your weight loss goal imperceptibly. Tell your friends and family about your idea of losing weight! After causing "well-known" psychological pressure, whenever you go to eat cream cake or pizza, you will automatically stop. Even if you can't, your family and friends will supervise you!
Third, understand the ingredients of food.
If you want to lose weight, you must know some food ingredients. Please remember that unsaturated fatty acids are healthy and good fats, and the human body needs this nutrition to complete its basic operation. The label of sugar-free and low-sugar in the supermarket does not necessarily contain less calories. Find some other foods to replace these seemingly sugar-free foods that make you fat! For example, you can choose food without eggs, barbecue and freshly squeezed juice without sugar.
Fourth, let water become a "slimming weapon"
When you are hungry, or before eating, form a good habit of drinking water. This is the simplest and most effective way to relieve appetite. Drinking more water can speed up metabolism and make your body consume more calories, which means you will lose more calories every hour.
Fifth, chew slowly and reduce your appetite.
Try to chew slowly, and turn the action of swallowing food into more chewing. This will ensure that you can enjoy more delicious food with each bite, so that each bite can provide more satiety and ensure that the calories you consume at the table are still limited. Instead of eating a single and large amount of food every day, it is better to divide the food into small portions.
Sixth, put an end to the habit of eating snacks.
The idea of eating snacks is the natural enemy of people who want to lose weight. In order to prevent you from eating chocolate and biscuits on impulse, chew more sugar-free gum! At the same time, with herbal tea, add a little sugar to adjust the taste buds. Both of them are low-calorie foods, which help to maintain the taste, do not consume too many calories and prevent you from eating snacks on impulse.
2. How to lose weight effectively
Many friends will be obese, which is also the most distressing thing for many friends. There are many ways to lose weight, and the effect of losing weight is not necessarily. Many friends usually do not pay attention to living habits, which will lead to obesity. Therefore, it is necessary to advocate going to bed early and getting up early every day.
Early to bed and early to rise helps to lose weight.
Benefits of getting up early: let metabolism enter high-fat burning mode as soon as possible.
Girls who want to lose weight can try to get up early in the sun. According to the US "Health Day" website reported on April 2, getting up early in the sun helps to lose weight. If you can feel the sunshine every morning, it is related to the loss of appetite and calorie intake, suggesting that it may be helpful to lose weight by going to bed early and getting up early.
The experimenter asked 54 people to record their diet and sleep for a week, and the subjects would carry sensors to detect the time and intensity of their exposure to light. The results showed that people who were exposed to strong light in early daytime were the slimmest, while those who were exposed to 500 lux light at night 1 hour were equivalent to an increase of 1.28 points in height and body mass index. This shows that the earlier exposure to sunlight, the lower the height and body mass index.
The researchers analyzed that by changing the circadian rhythm, people can get better sleep, and at the same time, the morning sunshine will also help regulate appetite and metabolism. This also explains why people lose weight in summer, that is, they can get more sunshine earlier.
Tip: you can receive 20~30 minutes of sunlight between 8 am and noon. If you can't go out, you should also work by the window, or make sure that the lighting conditions in the working environment are sufficient.
How to form the habit of getting up early
Getting up early should be gradual. It is easier to get up a few minutes every day than to get up an hour suddenly.
First of all, get up early 15 to 30 minutes than usual, stick to it for a week, get up early after getting used to it 15 to 30 minutes, until the best time is adjusted.
You can put the alarm clock away, so you have to force yourself to get up to turn it off.
It's best to get dressed or put on pajamas and leave the bedroom after getting up.
Getting ready to get up early the night before and thinking about what to do after getting up can also quickly cultivate the habit of getting up early. For example, fold the clothes in advance and put them on the bed, so that you can put them on directly, so that everything can be planned and you can get up in one go.
Finally, if you are afraid that your willpower is not enough, you can ask your friends to get up early and urge each other. It will be much easier to stick to it. You can also arrange to make breakfast for your family every day and get up with what you want to do every day, so it is not so difficult to get up early.
How to use the early morning?
How to eat breakfast?
After a long night's consumption, the human body needs breakfast to supplement it, but many people don't eat breakfast because they are in a hurry to go to work, which is not desirable. Eating breakfast early can make you energetic all day.
Drink a glass of warm water first. Replenishing the water lost when sleeping at night can accelerate the metabolism of renal glands, clean up the stomach and achieve the effect of detoxification.
Eat some coarse grains. Supplement dietary fiber and pad the stomach.
Eat more protein. Just a cup of milk or a cup of soybean milk, and then a poached egg, so that the body can eat high-quality protein.
Finally, add fruits and vegetables. Fruits and vegetables are rich sources of vitamins A and C, which can promote intestinal peristalsis and maintain acid-base balance in the body.
2. What kind of exercise do you choose?
Just getting up is not suitable for strenuous exercise. You can practice some soothing stretching exercises and use these ten to twenty minutes to open your body.
Chest expansion and stretching exercise
Lie flat on the bed or mat, lie flat on your back, raise your head, put your legs together, put your hands on your head, then cross your fingers, palms outward, take a deep breath, extend your ankles as far as possible, and lift your toes up 90 degrees. Exhale after completion, relax and repeat the action several times.
Thin waist stretching exercise
Lie flat on the bed or mat, lie flat on your back, raise your head, put your legs together, put your hands on your head and palms up. Then cross your fingers, palms inward, take a deep breath, and at the same time straighten your toes and extend your legs downward. Exhale after completion, relax and repeat the action several times.
Abdominal contraction and extension exercise
Lie flat on the bed or mat, face down, legs together, body relaxed, hands on the ground. Take a deep breath, bend your left leg 90 degrees, and support your upper body with abdominal strength. Exhale after completion, relax and repeat the action several times.
The benefits of going to bed early: ensuring sleep time and promoting leptin secretion.
Lack of sleep will lead to the disorder of physiological clock, which is also one of the causes of obesity. Most people tend to associate sleepiness with obesity, ignoring the potential connection between "lack of sleep" and obesity, but in fact they are inseparable. A study involving 68,000 American women for 16 years shows that those women who can only sleep for 5 hours a day weigh more than those who can sleep for 7 hours a day 15 kg.
This is mainly due to the lack of sleep time, which leads to the disorder of human physiological clock and affects the secretion of hormone "leptin" in the body, and "leptin" is an important element to maintain weight. In addition, when people lack sleep, they are often too lazy to move because of lack of energy, which is also easy to cause obesity.
Tip: When your body craves sleep, it doesn't crave food.