1, diet is very important
Pay attention to what you can eat and don't worry about what you can't eat.
Many people only eat healthy food to lose weight and stay away from cakes, biscuits and puffed food. It's hard not to think about those foods because you deliberately limit yourself. Instead of obsessing about cheesecake that can't be eaten, focus on food that can be eaten. Have a cup of delicious fruit, delicious vegetables, chewy whole grains, and low-fat yogurt and cheese. Simple changes and combinations can make you intoxicated, such as cutting the fruit into small pieces and soaking it in low-fat yogurt to make yogurt and fruit afternoon tea, which is not only healthy, but also delicious and full.
Green leafy vegetables replace carbohydrates.
Chicken, duck, fish, etc. Usually with carbohydrates, such as rice and slim. In order to avoid starch, green leafy vegetables can be used instead. Not all carbohydrates are rejected, but eating less is more conducive to losing weight. Green leafy vegetables are not only full, but also rich in fiber, vitamins and minerals, and look good with main dishes.
Know how much you have eaten.
The best way to grasp the amount of food you eat at a time is to measure it. Use a spoon to control the amount of cooking oil when cooking, instead of pouring it directly into the pan with an oil pan. Some things are hard to measure, such as pork, chicken or fish. If you can't take a measuring cup and spoon with you to measure the food you eat, compare it with other foods. When eating, use a single empty plate to hold all the food you want, instead of eating it on the plate, which is easy to control. There is no need to be picky, just pay more attention.
Insist on controlling calorie intake every day.
Even if you can stick to a healthy diet from Monday to Friday, once the weekend comes, you may have a big meal to praise your good performance in the past week. People who control their diet have an instant "abnormal" desire for food, so don't let the persistence of five days a week be destroyed in two days on weekends. According to the International Journal of Obesity, people who control their calorie intake seven days a week are more likely to stay healthy than those who control their calorie intake five days a week. Stick to the same calories every day, you can relax a little and eat more 100-200 calories, so you won't feel the need to overeat even on weekends.
Don't eat until you are very hungry.
We have all experienced it before, because we have to work late and go home hungry. You will immediately eat anything you can find at hand (usually not healthy food). People tend to eat more when they are hungry, and the calories absorbed by the stomach are less than normal, so the calories you eat in the end are much higher than those you consume when you are only slightly hungry. To avoid this problem, you can put some snacks in your office and schoolbag to help you spend it when you feel hungry.
Drink more water, detoxify and lose weight.
A large amount of water can help the body excrete toxins and maintain the normal operation of human functions. In addition, the timing of drinking water is also very important. Drinking a glass of white water or light honey water before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage metabolites stored in the body, and reduce the chance of small belly.
Avoid loose clothes.
Blouses, gowns, doll skirts, they are very comfortable, but they will cover up your figure and make you unable to see your appearance and weight loss goals clearly. They will also indulge you in making couch potatoes on the sofa all the time. Take off your coat after work and choose clothes that suit you. You need clothes that are comfortable and can clearly see your curves. All cotton or lycra materials will make your fat have nowhere to hide and inspire your determination to lose weight.
Improve basal metabolism and build a constitution that is not easy to gain weight.
Basal metabolic rate refers to the energy metabolic rate of the human body when it is awake and extremely quiet, which is not affected by mental stress, muscle activity, food, environmental temperature and other factors. If the life-sustaining calorie is 1200 calories, even if you sleep all day, you will consume 1200 calories to keep your body running normally. So if your basal metabolic rate is higher, you will lose weight faster.
If you want to improve basal metabolism, you must continue to increase muscle mass. The easiest thing is to walk. 60-70% of the muscles in the whole body are concentrated in the thighs. Walking requires a lot of exercise for leg muscles, and short-term exercise can have great effects. Walking faster than usual, walking faster than usual, can have a good effect of slimming and lifting hips.
2, detoxification and weight loss exercise
jogging
Set aside half an hour for running every day, and try to keep the speed constant and breathe evenly during running.
Jogging can not only accelerate blood circulation and promote metabolism, but also excrete toxins through sweat. In addition, during running, the pituitary gland produces a chemical called β-endorphin, which can make you feel happy and energetic.
double；twofold
Walk fast, walk far, and stretch your arms as far as possible. Exercise time is 30-40 minutes, and slight sweating is appropriate.
There is no limit to walking, you can go to and from work. It is the most convenient exercise. Moreover, brisk walking has many benefits, which can improve the physiological function of the human body and reduce the production of harmful substances in the blood.
yoga
You can do some simple and effective detoxification yoga moves at home every night, such as worshipping Japanese style. In the process of doing it, you can put some soothing and beautiful music to keep your heart calm.
Yoga is the best detoxification exercise. Some actions in yoga can stimulate various organs and play a massage role, thus accelerating blood circulation and letting toxins be excreted faster. In addition, yoga can also regulate functions and enhance immunity.
body-building
You can do some aerobic exercise at home and dance rhythmically to the music. The bigger the action, the better, until you sweat slightly.
Jumping can promote blood circulation and eliminate garbage in the body.
rope skipping
When you are free at night, you can go downstairs and jump rope. 200 beats are a group, about 2-3 groups, and you can have a rest in the middle.
Jumping can help the lymphatic system to speed up detoxification and improve blood circulation.