First, the principle of weight management: consumption is greater than intake.
From this principle, we can see that weight management mainly consists of two habits: consumption (exercise habit) and intake (eating habit).
Some people think that exercise has a greater impact on weight, and reducing fat requires a lot of exercise; Some people think that diet has a great influence on weight, so it is necessary to eat less and diet moderately; Others set the importance of exercise and diet at 20%, 80% or 50%, 50%.
So there are often people around who lose weight like this: he/she doesn't exercise, but eats very little; He/she does not control his/her diet, but exercises every day; He/she eats less and keeps on exercising. All three methods have the effect of losing weight. The specific way to choose depends on personal preferences and your own situation, but I think it is relatively healthy to combine the two aspects.
What kind of method is more effective? In fact, there is no uniform standard for this. Everyone's genetic weight level and metabolic rate are different, and their physical condition varies with various influences and changes. It is not advisable to apply other people's sports diet standards to yourself.
So how do you know your own standards? This standard takes time to observe, discover and understand the internal laws of your body in exercise and diet. For example, weigh yourself at a specific time every day and roughly count the consumption and intake of a day ... If you persist for a long time, you will feel more and more in control of your body. Later, you will find that even if you haven't weighed yourself for a while, you can roughly estimate the figures on the weighing scale.
The more we know about our bodies, the stronger our sense of control over our lives will be.
However, it should be noted that weight management is not the number one priority in everyone's life, so it is not recommended to be accurate to every gram of food and every minute of exercise every day. It will take a lot of time and energy, and if it is too much, it will not be worth the loss.
According to your own standards, it is difficult to maintain that the daily consumption is greater than the intake by combining exercise with diet. In the long run, it's hard not to lose weight.
Second, eating habits.
1, drink more water.
2, diet order: A, be sure to eat breakfast; B, you can drink soup and eat fruit before meals to enhance satiety; C, first green food (vegetables), then protein (eggs, meat), and then carbohydrates (staple food).
3, diet: a, eat three meals a day on time; B, eat as few meals as possible; C. satiety: 90% for breakfast, 80% for lunch and 60% for dinner; D, chew slowly.
4, healthy and reasonable diet, balanced nutrition: a, don't just eat vegetables and fruits; B, eat less snacks, fry less, be less sweet and less spicy, and try not to eat supper; C, eat less outside and try to do it at home; D, don't be afraid of waste, eat and throw away (order food in moderation).
Third, exercise habits.
1. Keep exercising: Aerobic exercise should be done at least four times a week for more than half an hour each time (you can do it every other day).
2, the form is not limited: changing the pattern. You can choose brisk walking, running, yoga, dancing, swimming and strength training. ......
3, timely adjustment, proper rest: don't be harsh, because other things are delayed, it doesn't matter, adjust and continue.
Of course, in addition to diet and exercise, sleep, mood and stress can also affect weight ... but if these two aspects are improved, the desired results will appear. I hope everyone is thinner and more beautiful.