1. How to lose weight effectively
First, the goal is reasonable.
To make a weight loss plan, we must first make a reasonable goal. This goal must first conform to your physical condition. For example, how tall I am and how much I should weigh. Around this plan, we can set a time for ourselves, such as when I want to lose weight. This time can be a long-term plan, but it must be broken down into short-term. If you lose 20 pounds in six months, how much is it broken down into months and weeks?
Second, understand the causes of obesity
In order to prescribe the right medicine, we should analyze the causes of obesity. List the foods you like and dislike, then recall the foods you have eaten frequently recently and check their calories. You will first get some reasons for obesity from this list. Then think about whether you love sports and whether you have the habit of being lazy in your life. Basically, you can prescribe the right medicine. Those who do not meet the requirements in diet need to work harder on diet, and those who do not like sports need to exercise more.
Make a scientific weight loss plan _ How to lose weight better?
Third, the scale of food.
After planning and analysis, you can start making plans. You can calculate the basic calories you need every day, and then make a diet according to this calorie. At this time, you need a food scale, which can help you accurately control the calories of each food. You don't need to go on a diet, just divide your favorite high-calorie food into three parts. You can clearly calculate the calories of each meal. If that meal is high in calories, the next meal will be reduced accordingly. In short, keep the daily intake less than the calories consumed by the body.
You don't have to specify what you must eat, you just need to simply increase or decrease calories. It takes 7000 calories to lose one kilogram of meat. You can reasonably monitor your weight within a certain range according to the above accurate calculation method. When you are familiar with the calories of your favorite food, you can freely adjust your diet. Not only is there no pain, but you can also lose weight without burden.
Fourth, exercise with diet.
The above is about making a diet plan. Besides diet, there is also an exercise plan. Exercise plan needs to be designed according to physical fitness, especially for people with large weight base, some exercises are full of danger and easy to cause joint injury, so it is suggested that a healthy exercise plan needs the guidance of professionals.
2. 12 weight loss tips
1. Go home for dinner
In order to reduce costs, restaurants outside usually use high-fat animal oil and add excessive salt and monosodium glutamate to cook. Excessive intake of these will make our body function unbalanced and slow down the rate of fat burning. Therefore, the editor suggested that everyone help themselves to have plenty of food and clothing and try to go home for dinner. Save money safely and lose weight healthily.
2. Eat only 80% full.
It is always difficult for us to resist the temptation of food. We are full, but we still can't bear to give up. Housewives, in particular, still think it will be wasted if they don't eat, so there will always be an intermission and try to clean up the remaining food. But have you ever thought about how much time and energy you have to spend to lose weight in order to lose weight? Therefore, eating is enough, and eating seven or eight points per meal is enough.
Chewing gum
Even if you are losing weight, you can't change the character of "little greedy cat". Then, when you are greedy, chew gum. It can suppress your desire, reduce your hunger and reduce your excessive calorie intake. Although the calories reduced are relatively small, if the intake of kcal can be reduced by 60kcal per day, 1 year can be reduced by 3kg. Moreover, regular chewing gum can prevent tooth decay and keep your breath fresh.
4. Fill the rice with a mini-plate.
The same amount of food is packed in a plate and a small plate respectively. Obviously, you will find that the one with a small plate will be more delicious and bring more joy to your meal. Most importantly, you can reduce the intake of 1 00 ~ 200 calories within 1 day, but you can lose 4 ~ 9 kilograms within1year. Isn't this a wonderful thing?
5. Master proper diet.
Slim people also have the same habit of faithfully observing their appetite for more than five days in 1 week.
6. stick to your principles even if you eat out.
The food outside is generally high in calories, so be sure to control your appetite. You can order dessert before dinner. After eating dessert, blood sugar will rise, and the glucose in the blood will increase. These glucose contain serotonin as a raw material to increase hormones and are transported to the brain to relax. Eating dessert before meals is to use it to relax your nervous nerves, reduce your food intake, and finally play a role in losing weight.
7. Burn more 100kcal every day.
If you can burn more 100kcal every day, you can lose 4.5kg/year even if you eat correctly every day. For example, the following methods: spend 20 minutes walking, weeding or cleaning for 30 minutes every day; Or run 10 minutes.
8. control sugar.
Acidic drinks contain liquid glycolipid. Compared with eating 450kcal of candy every day, the same amount of carbonated drinks will consume more calories. Drinking carbonated drinks 1 month every day will increase 1kg. So no matter how much you like carbonated drinks before, please change your drinks to low-calorie tea from this moment on. If you don't like drinking tea, you can also soak lemonade or scented tea, which can also play the role of detoxification and beauty.
9. Choose a thin and tall glass.
In order to lose weight, we should not only consciously control the intake of food, but also control the intake of drinks. However, for MM who is addicted to drinking drinks, it is impossible to quit at once. Choosing a thin and tall cup is easy to give people an illusion, which can make you control your drinking unconsciously.
10. Drink less.
Alcohol has a high calorie, second only to fat. When alcohol burns in the body, you need to use water-extracting compounds, which, combined with body fat and protein's thought, not only delay the burning of fat, but also cause more fat to be stored in your body. Therefore, Bian Xiao suggested that when going out for entertainment, try to avoid cocktails, beer and wine, and choose fruit juice and low-sugar soda. Sometimes it's really hard to shirk, and you should choose a wine with beauty effect.
1 1. Drink green tea.
Green tea contains catechins, which can promote the burning of calories in the body in a short time, stimulate your body's metabolism and speed up weight loss. Caffeine contained in green tea can stimulate the central nervous system and release the fat in the blood, so that the fat in the body can be used as fuel. Tea polyphenols in green tea can also resist triglycerides synthesized by sugar and fat in your body.
12. Do yoga
Yoga is a traditional sport in the ancient East, which emphasizes the integration of body, mind and spirit. Yoga practice helps to make your muscles stronger and burn more fat. If combined with a scientific diet, the weight loss effect will be better. According to research, women who do yoga can lose weight more successfully than women who don't do yoga. However, it should be reminded that yoga is different from other aerobic exercises, and its effect is relatively slow, but if you can persist for a long time, its fitness effect is indeed the best and the most lasting.