1, a fast and efficient way to lose weight
(1) Drink at least 1 glass of water before each meal.
(2) Breakfast should be simple and mainly low-fat food. Such as fresh fruit, baked whole wheat bread, yogurt and eggs, ready-to-eat cereal and so on.
(3) Eating less and eating more meals every day can stabilize your blood sugar level, thus avoiding emotional impulses, relieving your greedy appetite and greatly reducing the possibility of overeating.
(4) Avoid high-protein foods. It is incorrect to think that protein's viewpoint should be supplemented in the process of losing weight. In the first few weeks of losing weight, what you lose is mainly the water in your body. Not protein. In addition, excessive intake of protein will lead to poor health, headache and irregular heartbeat. A balanced diet and gradual progress are the keys to success in losing weight.
(5) Never underestimate the destructive power of "calories". If you add a little sugar to the food you eat every day, you may not care. But in 1, the extra calories every day will accumulate in your body into 3 kilograms of fat-30 kilograms in10.
(6) We should arrange our daily exercise time according to our living habits. If you have a long and busy day, you should seize the time and do more exercise in the morning. And if you want to suppress your appetite, then the best exercise time is 4 or 5 o'clock in the afternoon. If you think it's too stressful, eight or nine o'clock in the evening is also a good time.
(7) Sauce containing mustard, fruit or vegetables can be added to the chicken or ham sandwich to make it more interesting.
(8) Eating potatoes can make you stop eating or eat less other greasy foods. Many varieties of potatoes are nutritious and delicious.
(9) Always read the reports published in newspapers about others' success in losing weight, so that you can get spiritual touch and encouragement.
(10) When making delicious dessert, don't directly pour a layer of whipped cream on it. Skim condensed milk should be mixed with calorie-free sweetener or vanilla extract and stirred vigorously, so that we can get calorie-free whipped cream.
(1 1) Remove the useless yolk from your diet and replace it with a small piece of low-fat white cheese.
(12) Regular physical exercise with the main purpose of exercising the lower body muscles (mainly your hips and thighs) can absorb the body's heat to the maximum extent. For example: walking, jogging, cycling, etc.
(13) No matter what exercise you do, exercise is better than no exercise, so don't put off an exercise just because you don't have enough time to finish it. Any activity that makes you feel refreshed, such as cleaning the fallen leaves, cleaning the room, or taking your dog out for a walk, can be counted as an exercise. Remember that your body keeps burning calories in different ways 24 hours a day.
(14) Go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet.
(15) Remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down.
(16) Usually, we should take the stairs instead of the elevator, which can not only "burn" the heat in the body, but also enhance the heart function and prolong life.
(17) You can climb the mountain near your home every morning or evening. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared.
(18) Take housework as an interesting aerobic exercise, which consumes enough calories to surprise you. Mopping the floor 1 hour can consume 250-400 calories; Ironing clothes, 205 calories; Make the bed, 2 10-240 calories; Washing clothes, 160 calories.
(19) Try to go to work by bike. If the work unit is too far away from home, you can go to a place close to the unit by car first, and the rest depends on riding a bike or walking.
(20) Appropriate clothes can make you look thinner: you should wear clothes with long straight lines or diagonal stripes, and V-shaped neckline and narrow pointed collar can also visually produce some weight loss "effects". The clothes should be darker and cooler, the fabric should be smoother and the pattern should be smaller.
(2 1) Clothing should be attractive. A glance envied by others can give you enough confidence and motivation to stay slim.
(22) Be fully prepared for the setbacks that may be encountered in the process of losing weight and try to overcome them. List common problems and obstacles, and write down your handling methods once they appear. Always keep a positive self-dialogue. When you encounter setbacks beyond your control, you should tell yourself that you have done your best and should continue. No matter how hard you try, you can't control everything in your life, so you shouldn't criticize yourself when you are temporarily frustrated.
(23) Tell others about the results of your weight loss, so that you will immediately win the respect of others and get wide support. In addition, constantly telling others about your achievements can make your dreams come true every day.
(24) Don't weigh yourself repeatedly at both ends for three days. Because the amount of water trapped in the body varies from 1-4 kg every day, and the weight of muscle is greater than fat, weighing yourself every day will make you lose confidence. On the other hand, we should always pay attention to whether the clothes we wear still fit, so that we can constantly see our progress and keep enough motivation at all times.
(25) Don't think that you can consume all the calories you eat into your body through physical exercise. You can't and shouldn't do this. In order to find out how much food you can eat every day without gaining weight, you should record the calories you consume in your body and the calories you consume through exercise every day. It is important to remember that under no circumstances should your daily calorie intake be less than 1200 calories.
2. What can't I eat to lose weight quickly?
(1) canned fruit juice
I know that vegetables and fruits are rich in vitamins and minerals, but I'm too lazy to eat fruits. Since we didn't eat fruit, let's use juice instead. However, replacing fruit with fruit juice can't get enough minerals and vitamins, because many minerals and vitamins have been lost in the process of making fruit juice. The only remaining vitamin C will also be reduced by light.
If you look carefully at the label on the canned fruit juice, you can find that most of the fruit juice is concentrated and reduced, with a lot of sugar added. So, if you think drinking fruit juice is more nutritious, come to a can every day. The high sugar in fruit juice will make you gain weight 12kg after one year.
(2) cakes, cold drinks and sweets
West Point contains very high calories, and most of them come from fat. In addition, everyone likes to spread cream and sugar gum on the west point, so the heat will increase again. It depends on whether afternoon tea is needed, not just after lunch. You might as well eat a fruit.
(3) Cheese and whole milk
For dieters, cooking skills such as steaming and stuffy are more conducive to losing weight. Moreover, the things made by these cooking methods are more nutritious than other types of cooking, which keeps the original nutrition and taste of food and is beneficial to health.
(4) Salad
Don't think that vegetable salad is a diet food. In fact, vegetables themselves will not make people fat, but the salad dressing in vegetable salad should not be underestimated. I really don't know the fat content in salad dressing. At first glance, it was shocking.
For example, every 2 teaspoons of French salad dressing contains 134 calories, but our daily demand is about 2000 calories, and its fat is 12.8 grams. Our daily demand is about 66 grams. Similarly, Italian salad dressing contains 137 calories and 14.2 grams of fat per 2 teaspoons. In contrast, pork tenderloin has 204 calories (1.6) per 85g, and its fat content is 1 1. 1g, which is less than salad dressing.
(5) French fries
French fries themselves are carbohydrate foods with little fat, but once fried into French fries, it is another matter. A small bag of French fries contains 220 calories,12g fat, which is almost equivalent to a hamburger. When you go to a hamburger shop to buy something to eat, you can choose a glass of soda and a hamburger, which is cheaper than the set meal.
(6) Fried dough sticks
Fried dough sticks are very high in fat, just like French fries. Each fritter has 220 calories, most of which also comes from fat.
7.beer
When friends have dinner or sing together, beer is an inevitable entertainment role. However, if you only drink one can of beer every day, you will gain 7 kilograms after one year. This is why beer is called liquid bread, and people who drink beer often have a heavy beer belly. Beer contains almost no nutrients except calories, so it doesn't help your health except to make you fat. If you want to taste the wheat flavor of beer, you'd better just taste it. Don't get into the habit of drinking beer every day and don't drink it before going to bed. Beer has diuretic effect. Drinking before going to bed will lead to a lot of water in the body, leading to frequent urination at night.
(8) Sausage and Sausage
1 The heat in sausage will cause some fat. In fact, 250 calories is equivalent to a hamburger or a bowl of rice, and bacon is also high in fat.
Sausages are high in fat, sodium (part of salt) and nitrate (if eaten too much, it will cause cancer). Most office workers eat sausages, and the fat content in frying is higher. Some people like to eat barbecue sausages, which are brown but contain carcinogens.
(9) frying and barbecue
Shrimp doughnuts, French fries, onion rings and fish chips DD are not allowed.
(10) Instant noodles
Instant noodles are not only convenient and fast, but also delicious. However, instant noodles are high in fat (because they are fried when cooked), and soup powder contains more monosodium glutamate, so it is better to eat less. People who crave instant noodles can choose to eat instant noodles that are not fried, such as instant rice noodles, macaroni or vermicelli. Only half of soup powder can reduce the intake of monosodium glutamate.