1: Don't forget to exercise while watching TV.
How do white-collar workers lose weight healthily? Sitting on the sofa watching TV is an important family entertainment for many people at night. If you are not particularly tired at the end of the day, you can make full use of this time. For example, when watching TV, take a 2 in each hand. 2 kg dumbbell, lift 15 minutes. You know, it costs more than sitting still 129. 58 kilojoules of heat. Remember this healthy and effective way to lose weight!
2. Get up and jump rope in the morning.
Weight loss experience of weight loss experts: skipping rope in the morning is a way to lose weight by burning fat quickly. Jumping rope for 3 minutes costs more than reading newspapers in the morning 104. 5 kilojoules of heat. If you don't care about other people's jokes, you can skip rope: shake your arms and jump your feet in place.
Walking can also be a kind of fitness.
Want to burn fat? It's better to walk for 20 minutes every day. Experts have confirmed that walking is the best way to lose weight. Research shows that a woman walks in 20 minutes 1. Heat consumption of 6 kilometers 12 minutes 1. 6 kilometers consumes more calories.
There is no doubt that the secret of walking to lose weight is that carrying heavy objects can burn more fat. So, no matter what happens, as long as you go out, we suggest you put a 5 kg book in your backpack (weigh it on the scale at home). If you walk with a weight of 5 kilograms on your back for 20 minutes, you will consume more calories than walking empty-handed. Besides, it's cool to walk down the street with a heavy mountaineering bag.
5. Take fewer elevators and climb more stairs.
For the elite who go in and out of tall buildings every day, you should make a small plan for yourself: climb the stairs at least three times a day, and only need to climb the stairs for five minutes, which can consume nearly 170 kilojoules more heat than taking the elevator. So one day you find that the elevator in the building is broken, and you can have fun, because you are not afraid to climb the building at all. Remember this effective exercise slimming method.
Step 6 chew slowly
Pay attention to friends who like to lose weight: when eating, you should carefully taste the delicious dishes and chew slowly, so as to eat less. It is best to listen to light music when eating, and slow down your chewing speed according to the rhythm of music. If it doesn't work, change your habit and hold chopsticks in your left hand (if you are left-handed, hold chopsticks in your right hand), so that your eating speed will naturally slow down.
7: Look in the mirror before breakfast.
American researchers found that people who like to look in the mirror before eating have lower fat content than those who don't look in the mirror. Their conclusion is that if you think more about your body shape when eating, girls will be more likely to give up their bad eating habits, so it is easy to lose weight.
8. Control fat intake
Festive diet is more likely to consume excess fat than usual. Remember, don't eat more than 80 grams of fat every day, so as to keep a perfect figure and not cause obesity. If you are losing weight, your fat intake should be reduced to 40 ~ 50 grams per day.
During festivals, it is inevitable for families to get together to watch TV and eat snacks. The best snacks to satisfy your craving should be low-fat and low-calorie foods, such as popcorn (100g = 5g fat) instead of peanuts (100g = 50g fat), stick cakes sprinkled with salt, and biscuits made from crispy rice without sugar and fat.
9. Drink water skillfully
Don't wait until you are thirsty to drink water. It is best to drink a glass of water every hour, which can promote metabolism and help the human body burn more fat. Drink water, preferably ice water, to get your stomach involved-you will burn calories to raise your body temperature, so it is inevitable to eat and drink during the festival, so stick to it. This can really get thinner and thinner!
Try oatmeal.
Every winter and spring, people's cholesterol level will rise by more than 5%. Your best snack during the festival is oatmeal paste. Its preparation method is simple: add oatmeal to low-fat milk or yogurt, add diced fruit, dried apricots, raisins and walnuts, and stir. It can lower blood sugar and cholesterol levels, but remember not to add sugar or syrup.
1 1: Eat less sweets.
Love of sweets seems to be a fatal injury to women. If we are greedy, we often can't help but pick up a chocolate and eat it. Don't do this! Let me teach you a trick: just take a small piece from a bag of chocolate, sit comfortably on the sofa, quietly put the chocolate in your mouth, let it slowly melt on your tongue and savor its wonderful taste. Never swallow it in one gulp! This will not only satisfy the craving for cigarettes, but also avoid eating too many sweets.
What should I do in the face of all kinds of delicious snacks that can be seen at any time during the festival? Eat whatever you have. It is best to tighten the abdominal muscles and try the following actions. Still very useful! Keep your back straight and your navel as tight as possible. Keep it tight for 30 seconds, then relax for 2 seconds. Repeat this three times, and you can resist the temptation of these foods!
12: After waking up every morning, you must drink a cup of warm water first.
The water temperature is about 40℃, which is neither cold nor hot, just like body temperature. This can not only replenish the water lost during sleep, stimulate the circulation of body fluids, but also help you grasp the opportunity of detoxification in the morning, improve constipation and accelerate metabolism.
13: Get up in the morning and do some simple yoga moves.
Further accelerate the circulation in the body, fully stretch the bones and muscles, and at the same time, combine aerobic breathing to stimulate the secretion of hormones in the brain, which will make you feel refreshed.
14: stand every hour 10 minute.
Standing will improve your metabolism and make the food in your stomach digest faster. If conditions permit, it is better to walk around the room for a week or even dance for a while.
15: Focus on catering:
If you are used to eating while watching the computer, you will eat more when your attention is not focused on food. Therefore, you should concentrate on eating, and it is best to sit at the table. This will slow down your eating speed and reduce your food intake.
16: Choose low-calorie food.
You can choose to buy online once a week, which makes it easier to check the fat content of the food you buy. As long as you make sure that there is no high-calorie food stored at home, you will find it too troublesome to go out and buy it, and give up the idea of eating.
17: Check the drinks.
Beverage is an important part of a healthy diet. Drinking more drinks, such as green tea, can help you lose weight. Drinking more drinks can help you improve your metabolism and lose weight. Drinking three cups of low-fat milk every day helps to lose weight.
18: Eat until 8 minutes full.
This will help control your appetite and prevent your waistline from getting thicker and thicker because of overeating. Being too hungry will lead to eating more at the next meal, and always overeating will lead to fat accumulation. Therefore, 8 points full is a very suitable amount, which can keep dieters in a better state.
19: Increase the intake of fruits and vegetables.
Fruits and vegetables are rich in cellulose and low in calories. Eating more can increase your satiety and effectively reduce the intake of other foods. Ensuring that vegetables account for half of a meal can reduce calorie intake.
20: Eat on time
The environment in the office may make you eat late, and you may postpone eating because you have work to do. Eat on time according to healthy eating habits, don't change the meal time at will, and don't eat at will, which will reduce the intake of some excess calories. If you feel hungry before dinner time, you can drink a glass of water first to increase your satiety.