1. Buy a weighing scale and a full-length mirror.
Measure your weight and size once a week and record it.
3. Drink as much water as possible (boiled water, not flavored water).
4. Eat more fruits and vegetables and take multivitamins every day.
5. "Eat less and exercise more", eat enough at every meal and walk more. If you don't pay attention to weight control, you will easily gain ten kilograms a year; But it is almost impossible to lose five kilograms in a year and not gain weight again. Don't ask how to lose weight all day; Watch your diet! Don't eat too much and get fat! & lt/FONT & gt； Method: Especially when attending a sumptuous dinner or eating out. Because you may be attracted by delicious food and overeat, drinking water before meals can increase satiety, thus naturally suppressing appetite. Besides, you should make sure to drink 8 glasses of water every day. "Proper drinking water is the key to success in losing weight." Nutrition experts say so.
Coordinated action exercise: [Twist in situ] Twist the waist left and right, which can stimulate the external abdominal muscles and internal abdominal muscles, thus making the abdomen and waist more slender.
1. Legs apart, feet shoulder width apart.
2. While inhaling, raise your arms horizontally, then exhale, and put your left hand on your right ankle. Eyes looking at the fingertips of the right hand stretching upward.
3. Inhale again, straighten your upper body, then bend to the other ankle and exhale in the same way. Do it left and right alternately for more than 3 times.
Eat wisely the next day, but not less.
Starving yourself to lose weight doesn't actually help you lose weight. Because once you eat less, the speed of metabolism will also decrease, so the number of calories burned in the body will decrease, leading to weight loss failure. The correct weight loss plan should be to change the diet structure and eat more fruits and vegetables, so that although your calorie intake has decreased, your metabolic rate has not changed, so that you can lose weight successfully. Besides eating more fruits and vegetables, you should also eat a lot of food rich in fiber until you are full. This is conducive to intestinal peristalsis. "Fiber is a low-calorie food that can fill the stomach. In addition, most fibers are also very helpful in lowering your cholesterol content. " Nutrition expert Rong Rui? Mel said.
Action coordination exercise: [Chest out and leaning forward] helps to reduce fat in the waist and legs.
1. Spread your legs shoulder width. Thin waist and thin legs.
2. Inhale first, then lean forward, hold both ankles with both hands and hold your breath.
3. Try to hold your breath, and then increase the upper body bending while exhaling. Knees and the back of legs must be straight. Do it more than three times.
On the third day, adopt a diet plan of eating less and eating more meals.
Try to eat four or six meals a day. But I eat very little every time. Taking a "eat less and eat more" diet can keep blood sugar stable and keep your appetite from being too strong. You can avoid overeating because of hunger.
Coordinated action exercise: [Stretching work of deformed snake] can make drooping hips stand up, the lines on the back will be more perfect, and the left and right sides of the spine will become even. People with different shoulders or leaning to one side, uneven legs, etc. Can be corrected. The curve of the chin will also be more aesthetic. In addition, all kinds of twisted work or distorted work have these effects.
1. Get down. Reach forward with your right hand and grab your right foot with your left hand.
2. Inhale, then lift your right hand up while holding your breath, and your upper body will also lift up with your right hand. Pull the right leg left and right, at the same time, the right leg and knee are attached to the ground, and the left leg is not off the ground. Exhale and retract at the same time.
3. On the other side, the same method is used alternately for more than 3 times.
On the fourth day, I began to prepare a diet and exercise diary.
Write down what food you eat every day, how much you eat, and some information about fitness. Don't forget to write down the drinks you drink. In this way, you can find the bad habits of your eating habits from your diary so that you can correct them in the future.
Coordinated action: [moving intestine]
Bend your knees, keep your spine on the ground smoothly, and then put your hands and palms on the ground at your sides. Keep one side upright and let the other knee wipe the upright knee and land. The reverse direction is also done in the same way. Swing your knees left and right and keep them on the ground. This can stimulate the intestines. At this time, if you move your knees like shaking from side to side, the effect will be reduced. Promote intestinal movement and have a significant effect on constipation.
When shopping in the supermarket on the fifth day, you should carefully check the labels on the food.
When you look at the label carefully, you may find that these foods are labeled as skim foods, which may have a high sugar content. Pay special attention to this point. In addition, you should also pay attention to the fat content marked in food. Experts suggest that the amount of fat should be less than 30% of your daily total calories.
Fat is the natural enemy in the process of losing weight, and girls who want to lose weight often avoid it. I found that whenever my female friends talk about losing weight, they will swear that I will go on a diet and only drink water when I don't eat. This concept is out of date. Losing weight is not a hunger strike, but eating more. The key is what to eat and how to eat. Eating the following foods won't have much effect on losing weight.
On the sixth day, the soup diet was implemented.
Try to drink some light fish soup or tomato soup during your lunch or dinner. Studies have proved that drinking a bowl of clear soup before each meal is more helpful to lose weight. Because drinking soup will make you feel full without getting fat, and it is nutritious. Try to drink a bowl of clear soup before each meal to lose weight, which will have unexpected results.
On the seventh day, keep enough healthy vegetables in your refrigerator.
Prepare some fresh vegetables and fruits before you are hungry, wash, peel and slice them. Spraying lemon juice on apples can prevent them from changing color because they are left for too long. Put these vegetables in a transparent glass container and then put them back in the refrigerator for later use.
Eat slowly on the eighth day.
Don't eat every meal too fast. Enjoy every dish on your plate slowly, eat it at a very slow speed, and it is best to chew every bite for about 30 times. Studies have shown that chewing slowly helps to lose weight.
On the ninth day, don't be disappointed because you lose weight too slowly.
Instead of weighing yourself all day, focus on the beautiful changes brought by your active lifestyle: look, you are much healthier, look better and have more energy than before.
Don't be discouraged if you only lost 10 kg instead of 15 kg in the three-month weight loss practice. Experts suggest setting your goals within your power. For example, if you go to the gym to do aerobics three times a week, you can't eat too much every day. If you can accomplish all these small goals, you will succeed. Stick to it slowly, and you can achieve your perfect image.