1. Set a weight loss goal (ideal or standard weight). Write it on paper and stick it where you can see it every day.
2. Write a weight loss diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.
3. Drink plenty of water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be said that it is the most suitable drink for dieting.
4. Be persistent, and then persist. In the process of moderate dieting, don't "try" but "stick to it". Restrain your appetite in front of delicious food, enough is enough.
5. Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
6. Eat lightly. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
7. Eat fruits and vegetables. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
8. A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.
9. Negative thermal balance. Please remember the principle of losing weight: the calorie intake must be less than your consumption.
10. Establish a good lifestyle. Please remember that you are learning a "lifestyle" and correcting your bad eating and living habits in the past.
Lose weight with patience and perseverance, persistence is success!
For reference, the question I said before was also sent by netizens. Let's learn from them. In fact, the best way is to diet and exercise. Really, I've lost more than 30 Jin, and now I'm in good shape.
The most effective and simple way to lose weight in the world, without spending money or starving.
Apple loses weight in three days.
As we all know, "an apple a day keeps the doctor away". The edible function of apples has been confirmed by many scientists. For example, you don't have to starve, take medicine or spend money. You can only eat apples until you are full in three days, and you can lose 3 to 5 kilograms. This is a popular "three-day apple diet" in Japan.
Apples contain more potassium,
Less sodium can lower blood pressure; Apple pectin can lower cholesterol; Apples contain flavonoids, which can reduce the occurrence of coronary heart disease and induce heart disease; Apples are rich in antioxidants, which can reduce the risk of cancer.
This shows that apples are very healthy fruits. Think about it. After eating apples for three days, you can lose 3 to 5 kilograms and stay healthy. Would you like to try?
Basic knowledge of apple weight loss
The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight.
People who eat apples to lose weight can also improve symptoms such as dry skin, allergic dermatitis and constipation.
You know, our appetite is controlled by the brain. When the central nervous system sends out the command of "want to eat, want to eat", you will become very greedy.
However, no matter how delicious the food is, if you eat too much, you will get tired. For example, you like cake very much, but if it's the same cake, you can't eat many pieces after dinner, can you?
Similarly, if you eat two or three apples at a time, your brain will tell you that you are full, so you won't actually eat too many apples and consume too many calories.
If you can't implement the three-day apple diet, you can start in a day or two. As long as you do it, it will work.
For example, you can start from one day a week and increase it to two or three days after you get used to it. People who are not used to it, it is best not to exceed three days, in order to avoid central nervous system dysfunction, but will overeat after losing weight and become fatter than before.
Apple's weight loss method
Eat only apples for three consecutive days, and don't eat other fruits and food.
You can eat apples according to the time of three meals, or you can eat them when you are hungry until you are full.
Any kind of apples will do, but red apples are the best. Green apples are sour, for fear of irritating the stomach.
Apples should be eaten fresh, washed and peeled to avoid pesticide residues.
During these three days, when you are thirsty, you can drink boiled water or non-irritating tea, such as mint tea, wheat tea, safflower tea and houttuynia tea.
During weight loss, your stomach will be very sensitive, so avoid drinking caffeinated drinks, such as black tea, coffee, green tea and oolong tea. , to avoid gastrointestinal discomfort.
⑦ If constipation occurs during apple weight loss, you can drink one or two spoonfuls of olive oil to moisten the intestines on the third night to promote the excretion of toxins accumulated in the body.
Main points of diet after three days
After losing weight for three days, your stomach will become tender, your taste will become sensitive and your stomach will become smaller because you stay away from irritating food.
Starting from the fourth day, your diet should be slowly restored. Don't eat a lot of food at once, especially don't eat snacks. In the first three days of resuming diet, it is best to start with porridge and tofu.
In short, when you resume your diet after losing weight, the food should be light and not excessive, so that the effect of losing weight will last.
Apple's weight loss is equivalent to a general cleaning of the digestive system of the body. If you are really fat, it is impossible to get back into shape if you want to be an apple to lose weight. It is best to do it once a month or two until it is reduced to the ideal weight.
Five reasons why apples can lose weight.
(1) Digestive organs such as the gastrointestinal tract can recuperate because of the decrease in food intake. During dieting, by eating less or losing weight regularly, the digestive system can rest, restore its original function and operate normally.
(2) Apple can improve the function of kidney or stomach, expel waste gas in the body and purify blood. It can excrete blood stasis (old blood), feces (old feces) and water poisoning (the cause of edema) in the body, and the body becomes healthier.
(3) Apple's weight loss reduces the calorie intake of the human body, and the insufficient part needs the accumulated calorie supply in the body. The so-called heat accumulated in the body is fat. When the excess fat in the body is consumed, people will naturally become thinner.
(4) Obese people are almost always overeating, which makes their stomachs swell and can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.
⑤ Apples can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is helpful for beauty.
1. Reduce calorie intake: If you reduce the calorie intake of 100 calories every day, you may lose 4 kilograms after about 5 weeks.
2. Change the food structure: Don't reduce the amount of food, but change the food structure accordingly. Replace high-fat foods with fruits, vegetables and grains.
3. Eat liquid food: replace the daily diet with liquid food, but pay attention to the choice of food that can fully provide the required nutrition.
4. Walking to lose weight: insist on walking and exercising. Walk for 45 minutes every day, at least 5 days a week, and the journey is about 5 kilometers (keep a certain speed).
5. Outdoor exercise: Outdoor exercise 3-5 times a week is a good way to burn body fat and improve vitality, but it takes more than 20 minutes each time.
6. Weightlifting: Strength training can also help you lose weight, because weightlifting can increase muscles. The more developed your muscles are, the faster your metabolism will be. In order to avoid injury, you'd better hire a coach.
7. Don't eat too many drinks: use water instead of drinks.
8. The best way to lose weight: reduce the intake of fat and calories while exercising. This method can not only lose weight, but also enhance muscle strength and promote cardiovascular health.
Finally, I will teach you several sets of weight-loss exercises, and if you try to do them, there will be unexpected surprises.
Fast thin-arm gymnastics
Thin arm movement 1
For women, smooth and rounded arms will undoubtedly exude radiant charm. But halter tops, sleeveless skirts and mini vests all need sufficient capital. If your jade arm is not satisfactory, then from now on, move your body and quickly regain the title of "Jade Arm Beauty"! Thin arm exercise 1 1 Bend your right knee on the cabinet, support it with your right hand, and lean forward. Hold the dumbbell in your left hand and make an angle of 90 degrees.
Thin arm exercise 2
Thin arm movement 2 1 Hands crossed, palms up, straight around the head, stretch hard and hold 10 second. Keep your hands crossed and stretch forward forcefully 10 second. Do it five times a day.
Thin arm movement 3
Thin arm movement 3
1 Bend your knees, put your arms straight behind your back and put your fingers forward.
2 Keep your posture and slowly lift your hips.
3 Keep posture and repeat elbow flexion and elbow extension, 10 times as a combination.
Lose weight and do gymnastics while watching TV.
Lie on your back on the floor with your legs raised at 90 degrees to the floor and your hands under your hips. Use more abdominal muscles in the lower abdomen to raise your legs. 8- 10 times as a group, do 2-3 groups. Abdominal muscles are difficult to exercise, and the number of times can be adjusted according to physical strength.
Exercise site: thigh muscles
Beautiful gymnastics 2
Lie on your back with your knees up and your hands at your sides.
Keep your feet on the ground, start from your hips, lift your legs, and be careful not to leave your heels. 8- 10 times as a group, do 2-3 groups.
Efficacy: shrink your legs and lift your hips.
Beauty gymnastics 3
Sitting on a high chair (with a backrest), your feet can't touch the ground.
Press the phone book with your feet until it is parallel to the floor, and then put it down. 8- 10 times as a group, do 2-3 groups.
Efficacy: It can tighten the upper thigh.
How to lose weight
1, (left) Open your feet slightly wider than your shoulders, lift your hands up from both sides, and raise your head and inhale at the same time.
2. The (middle) arm falls back to the front of the body from both sides, shoulders are relaxed, and exhales at the same time, and the head returns to the middle position (action 1 and 2, repeated three times).
3. (Right) Cross your hands in front of you, separate your feet to the sides, bend your knees and inhale at the same time, slowly raise your arms and extend horizontally from both sides.
4. (Left) Stand upright, cross your hands back to the front, exhale at the same time, repeat the third action, and head to the right (actions 3 and 4, repeated three times).
5, (middle) feet open, slightly wider than the shoulders; Extend your hands horizontally and inhale at the same time.
6. (Right) Bend your body to the left, straighten your hands, raise your head and exhale at the same time (Actions 5 and 6, repeat.