1. Diet to lose weight
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!
2. Exercise to lose weight:
Exercise is considered to be the most effective way to lose weight.
1, you can take one stop less every day and take a brisk walk instead. It is best to go to the point where your body sweats slightly! Your metabolism will be smoother and healthier! Don't take the elevator home! Please take the stairs. Climbing stairs is the cheapest way to lose weight.
2. Exercise anytime, anywhere! As long as you can imagine. Everyone watches TV every night, right? When watching TV, you can stand and watch while twisting your waist, or you can stand in front of the TV and do "squat" movements (my coach just taught me today). "Squat" is similar to leg press's action of taking a big step forward, but the difference is that instead of holding the knees of the front legs with both hands, the center of gravity is placed on the front legs, but the upper body with her hands akimbo remains motionless, and the center of gravity is pressed down to the rear legs, with the emphasis on stretching the muscles in the front thighs of the rear legs. It is said that this action is the most effective for reducing legs and shaping.
When you brush your teeth and wash your face in the morning, or when you wash clothes and dishes, you usually stand on tiptoe in front of the pool. Tiptoe may be unstable at first, but in a few days, you will find that the more you stand, the more stable you will feel, and the calf muscles will be tense.
4. When sitting at the table, no one can see your legs under the table, right? You can do the action of one leg at any time: one leg bends 90 degrees and naturally puts it on the ground, while the other leg stretches forward horizontally, moves the ankle, keeps going up, down, up and down, and changes to the other leg after about 15 times.
Swimming is a very slimming exercise, which is also conducive to bending muscle lines and enhancing vital capacity.
References:
Weight loss network.