The core of losing weight is to develop good living habits, be healthy and thin, and not be hungry, instead of mindless training and dieting from nine to five. Rebound is definitely inevitable! Remember, obesity comes from eating and has nothing to do with exercise. Just eat well, control sugar, make three meals nutritious and healthy, and exercise casually. One hour a day is enough. Losing weight is easy. Losing weight is actually a very simple thing. There is no need to gnash your teeth. Remember anything that tests willpower against humanity, and do less.
Two? Losing weight on an empty stomach is a very unreliable thing. Throw away this mindless method and don't use it. In fact, it is very difficult to lose weight on an empty stomach. If you don't understand this truth, you will keep spinning in the strange circle of losing weight. Even if you lose weight, the probability is temporary. Most people will suddenly lose control at some point, start overeating from a snack, and even rebound to a fatter figure than before. ...
Those friends who are hungry to lose weight are generally like this: when they first start to lose weight, they will make big decisions, such as not losing 20 pounds and not changing their hair, encouraging them to boil water every day and not eat dinner, but when they think about it, they will not be able to eat those delicious foods, such as ice cream, chocolate, milk tea and so on. After a long time, they will miss it. They often try these foods again before losing weight, even for a few days at a time until their stomachs are about to explode. ...
After the official start, I used my willpower to eat less. At first, I did lose it, but after a week and a month, when my willpower was exhausted, people couldn't hold on and couldn't help overeating. The few pounds they worked so hard to lose soon bounced back, so they felt regret, guilt, remorse and even guilt. Then they went on a diet and started another vicious circle. ...
Many people lose weight by skipping dinner and then eating until they are full at noon. Because they feel that they can't eat at night, they have been tossing for a long time. Not only did they not lose weight, but they also ruined their stomachs ...
Three? The real scientific way to lose weight is to eat well, be healthy, be happy and be thin. Not much nonsense. I will send you a systematic slimming plan imported from America. No exercise, no diet, no counting calories. You can eat well and be healthy and thin. Some people say this is nonsense because you don't understand its scientific logic. When you understand that this is the real science, you will say, why didn't you meet it earlier?
Take the whole slimming plan as an example: E-book of "A New Life Manual for Reducing Fat and Controlling Sugar"+full video tutorial explanation+national open class twice a month+100 edible "with food list" and "without food list". At home, you can simply operate, starve, and be idle and bored. Friends in need can go to Min Jie's WeChat (homophonic) to get it: The group at the beginning is: m6? The latter group is: sksk can combine these two sets of data in order, which is very simple. Note: I know.
Those bosses who engage in weight-loss training camps can also take this plan if you are really good to the students. Don't think you know, but you really don't. If it is combined with your training camp, it will be even more powerful.
Four? Girls want their legs to be "thin and long"? Adhere to three habits, and "comic legs" will naturally come! As long as they are girls, they want their legs to be thin and long. "Comic legs" is also every girl's dream! Especially for people who are not fat all over, if they only have thick legs, it really affects the overall image. So, what can I do to make my legs thinner and longer?
0 1, if you want to lose weight, lose weight first.
If you want to lose weight, you must lose weight first, and there is no partial weight loss! Fat is all over the body, so the legs are thick. Even if you only have thick legs, it's only because everyone's situation is different, people who lose weight are different, and the parts that lose weight first are different, and you happen to be the last leg with thin legs.
And 90% people say that the essence of their "thick legs" is simply that they are all fat. Anyway, it's never wrong to eat seven points and practice three points and continue to lose weight!
02, more foot bath/massage
In life, there are indeed some people who are not all fat, but have thick legs, which is not necessarily because they are all fat. Sometimes because you usually eat too salty, or often sit still for a long time, the water circulation of your body is blocked, which will cause edema in the lower body and make your legs look thick. The way to judge whether you have edematous leg thickness is simple: measure your thigh circumference and calf circumference, then massage with foot bath for 20 minutes, and then measure again. If the leg circumference becomes smaller, it is edema-type leg thickness (foot bath massage accelerates the blood circulation of the leg and helps to discharge excess water).
If your legs become thicker because of edema, the most effective way is to eat less salt, soak your feet and massage more, relieve leg muscle fatigue, accelerate blood circulation and discharge water. In addition, foot bathing itself also has a certain slimming effect. Although the effect is not obvious, this method is not hungry, not tired, and quite comfortable. You can also relax your body and mind, which is still worthy of persistence!
03, more stretching
Many people always think that jumping rope will lead to thick legs. Actually, this is an illusion! If after running or skipping rope, you find that your legs are getting thicker, then the next day your legs are likely to recover just because of congestion and edema. Of course, exercise leads to thick legs, and it is not completely absent, but this is not a pot of exercise, but a pot that lacks stretching after exercise!
Paying attention to stretching after exercise can not only relieve the swelling of leg muscles, but also make the muscle lines of the legs smoother, which plays the role of stovepipe to a certain extent (mainly to prevent the legs from getting thicker). These are three ways to make your legs longer and thinner. I hope everyone can have an ideal pair of legs through these changes.
Five? 6 Bad eating habits make you fatter and fatter! As the saying goes, if you are not active in eating, you will have a brain problem and you will not be hungry if you lose weight! Many people, when it comes to slimming, think of eating less. In fact, the problem that leads to obesity is more about eating habits than the amount of food they eat! As a foodie, I don't want to get fat. These six bad eating habits must be corrected. I will get thinner and thinner after correction!
0 1, eating in the kitchen
Many people have the bad habit of eating while cooking. They can't control their mouths when cooking. They tend to unconsciously increase their calorie intake and eat less. In the end, they don't know how much they ate. Others, suddenly feeling hungry, went to the kitchen to find something to eat and ate it on the spot. When eating, they wolfed down, accidentally ate too much and took in too many calories. You are a mature and gentle woman. Can you eat gracefully at the dinner table?
02. Wolf down your food.
We have said this question countless times, and we will emphasize it again today! There is a study abroad: when participants were asked to eat a large plate of spaghetti quickly, they found that they consumed an average of 646 calories in 9 minutes; Those who were asked to enjoy it slowly consumed an average of 579 calories in 29 minutes.
In addition, some studies show that people who gobble are 4.4 times more likely to gain weight than those who chew slowly. With the same amount of food, people who chew slowly will consume more energy after meals. Chewing slowly and eating slowly can effectively control appetite, reduce stomach pressure and help consume more fat!
03. Work, study and eat.
When working and studying, the pressure increases. At this time, the metabolism is slow, the cortisol index increases, the calorie consumption level decreases, but the appetite will be more vigorous. Coupled with distraction, it is easier to eat more unconsciously. In addition, some people like to eat while working overtime, which makes their appetite stronger. They also want to relieve stress by eating and eat more easily. Work while working, study while studying, and concentrate on eating. How much time can you consume?
04. Eat in a dim environment.
A study by California State University in 2002 found that people who are keen on overeating often like to eat in dim light. Researchers believe that when eating, dim light will reduce people's sense of shyness, making people not care about eating and speed, and it is easier to eat more.
05. Eat in a restaurant
Cooking by yourself is the minimum respect for slimming, and it makes sense. Researchers at the University of Memphis in the United States found that women who eat out six to 13 times a week consume an average of 290 more calories a day. This is mainly because, in order to ensure the speed and taste of food, restaurants or take-away foods are often cooked with high oil, plus a large number of seasonings, unselectable ingredients and unbalanced diet, which is easily understood as easy to gain weight. Therefore, if you want to lose weight, you should start cooking by yourself. Even if you don't deliberately lose weight, it is healthier and lower in calories than eating in a restaurant.
06. Eat in front of the screen.
Whether playing mobile phone, playing computer or watching TV, eating while indulging in network or TV programs for a long time will greatly increase unconscious diet. Researchers in some major research institutions have found that watching TV is a risk factor for obesity, especially among young people. Watching TV while eating will do double harm: it will increase unconscious eating and take up the time of calorie-burning activities, because you could have exercised while watching TV!
Six slimming, the three most important suggestions! Fat children can be praised as cute, and fat adults will only be discriminated against. Don't talk, you shouldn't be discriminated against. You can make people talk, but you can't stop others from thinking. You can't change the world, you can only change yourself. This is the most realistic problem! Instead of complaining about life, blaming others and scolding society when you are unhappy, it is better to start slimming. After all, it is not difficult!
Today, I will share three most important slimming suggestions. If you do, you will definitely become a thin man. If you don't, you will only gain weight for life!
Recommendation 1: Diet control is always the first priority.
In slimming, diet control is always the first. You can lose weight only by controlling diet without exercise, but it is basically impossible to lose weight only by exercising without controlling diet! If you want to control your diet, there are four main requirements: 1, choose fat-reducing ingredients; 2. Achieve a balanced nutrition; 3. Control the amount of oil, salt and sugar; 4. Reduce the out-of-meal diet.
Choosing fat-reducing ingredients requires everyone to distinguish the classification of staple food, protein, vegetables and fruits, and consciously choose ingredients that are more suitable for slimming in their respective classifications, such as coarse grains in staple food, low-fat meat in protein and non-starch in vegetables.
Balanced nutrition requires everyone to ensure the ratio of staple food: protein: vegetables = 1: 1: 2 in their daily diet. At the same time, they eat more than 12 kinds of ingredients every day and more than 25 kinds of ingredients every week, with controllable calories and high body fat burning level.
Control the amount of oil, salt and sugar, mainly in the daily use of oil does not exceed 30 grams, salt does not exceed 6 grams, sugar does not exceed 25 grams. After all, 30 grams of vegetable oil has 270 calories. Reducing out-of-meal diet mainly refers to controlling the intake of snacks and drinks, so as to avoid taking too many calories because of ignoring the calories of these foods. In diet, if the above four points are achieved, all dietary problems can be solved without even counting calories.
Recommendation 2? Exercise must be slimmer than no exercise.
Exercise is not a necessary condition for slimming, but it is the best way to improve slimming efficiency. It is said that exercise does not lose weight, but on the basis of not controlling diet. On the basis of controlling diet, as long as you are not a group unsuitable for exercise, exercise is definitely thinner than no exercise. People who are not suitable for exercise include: body mass index & gt28, body fat rate > 30%, and people who suffer from some diseases that are not suitable for exercise and are more likely to overeat after exercise.
If you agree with this view and are ready to start exercising, then you should remember that there is no best exercise, only the exercise that suits you best is the best exercise. As long as an exercise can create a calorie deficit for you for a long time and make you stick to it for a long time, this is the best exercise, and we can't just consider the efficiency of burning fat.
Recommendation 3? It is better to go to bed early than to exercise hard.
Many people, who want to exercise to lose weight and have no time, always take up their sleep time to exercise. This is highly recommended! In my opinion, if you take up sleep time to exercise, you might as well not exercise!
First of all, staying up late will increase your chances of eating. The later you go to bed, the easier it is to eat. Secondly, if you don't get enough sleep, your appetite will be stronger the next day, your basal metabolism will be lower, you won't have the spirit to exercise, and you will get fat more easily.
In other words, if you stay up late and don't get enough sleep, you are more likely to eat midnight snack at night, eat more the next day and are less willing to move, and your body's fat burning efficiency will also become lower. You exercise so hard, you might as well go to bed early!
As many friends know, I personally tested it: if I can sleep at night 10 and sleep for 9 hours every day, I will lose 4 pounds after 1 month without deliberately changing other problems such as diet and exercise!
Therefore, it is better to go to bed early than to exercise hard, and exercise time must not occupy sleep time!