If you want to have a healthy figure and an ideal weight, you must start with diet and exercise. Keeping proper regular exercise every day (choosing less tired and sustainable exercise) is good for your health, but it has little effect on maintaining your weight, because the energy consumed by exercise is very limited, far lower than the calories you consume, so it is better to keep a beautiful figure and an ideal weight, and to control your diet better and see the effect. Eating less is the most effective way to lose weight. Weight control includes diet control and increased exercise. Generally speaking, diet control is much simpler than increasing exercise. The question is: how to control the level of "eye-nose-mouth-stomach"? How to restrain your willpower at present? In daily life, high-calorie foods abound. Eating too much calories is normal, eating less is rare, and insisting on exercise is even more commendable. (Recommended reading: Slim down! The key to success without getting fat)

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How to control weight through diet? A fixed weight means a fixed basic energy consumption. For example, a 50 kg female worker (30 years old) needs to consume 1500 calories every day. If the daily eating energy is 1600 calories, then 100 calories will be stored in body fat every day, and so on, which will increase by 65438+ every three months.

100 calories is equivalent to 2 soda biscuits, or half a handmade biscuit, or 5 cubes of sugar (added to drinks). If you eat these foods conveniently, you may not even notice them. If you accumulate them, you will gain 4 kilograms a year. Many women think they are obese, don't eat much, and even feel that they eat very little and their weight has been rising. In fact, they ignore the results of these tiny energy intake.

In contrast, to lose weight, the daily intake of calories should be lower than necessary. For example, a light worker weighing 90 kilograms needs 2700 calories a day. If he only eats 2500 calories a day, resulting in 200 calories a day, he can lose 0.7 kg in one month and 2 kg in three months, but he can lose 83 kg (10 month). If you want to continue to lose weight, you need to reduce your daily intake of calories. For example, if you only eat 2300 calories a day, it can be reduced to 75 kilograms after 10 months.

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How to maintain negative calorie intake: 1. Eat more low-calorie foods, such as green leafy vegetables, add some vinegar or a little salt (just a little) after boiling with water, and remember to minimize seasoning sauce (Thousand Island sauce, Caesar sauce, sesame sauce, sesame sauce, etc.). Both are high in calories), eat a lot of hot vegetables (green leafy vegetables) before eating to fill your stomach.

2. Eat less high-calorie foods, such as French fries, potato chips, cakes, biscuits and ice cream.

3. Be sure to quit "sugary drinks". Sugary drinks are high in calories and drink quickly. These calories will enter the body in a short time and are the most fattening substances.

4. Take a small notebook with you, record all the food and quantity you eat at any time, and calculate the total calories of food at least once a day, especially before eating, first estimate the calories of food in front of you, and then decide whether to eat! Whenever you want to eat, leave some time to think: "Is it necessary to eat?" , "eat what are the results and sequelae? 」

Reducing the time of watching TV can reduce the desire to eat snacks. If you want to watch TV, it is recommended to stand and watch it. You can exercise while watching TV (such as lifting your hands and legs).

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6. Go to bed early and get up early. Sleeping late is mostly used to watch TV, which increases the chance of eating junk food. Going to bed early can reduce the desire for snacks. Get up early to do sports (such as brisk walking and gymnastics). ), and you can have a good breakfast.

7. Weigh regularly once a week, for example, when you wake up every Sunday morning and don't eat, record it in a pre-made form and review the implementation effect last week.

8. According to the Law of Quality and Energy, weight (quality) will not be made out of nothing, and there is no shortcut to lose weight. Actuarial calorie intake can achieve results.

9. To make time for exercise, you can exercise early. Office workers can also take a 30-minute walk outside the office during lunch break, and the amount of exercise done in sporadic time adds up to a lot. Regular exercise, the effect will be more impressive, and regular exercise has many additional benefits to health. The amount of exercise should also be recorded and calculated every day.

It is better to lose weight slowly and maintain weight. Generally speaking, after losing weight slowly, the weight can be maintained for a long time. In contrast, very rapid weight loss will slow down the body's metabolic rate, so the weight will soon return to its previous state. (Recommended reading: Are the four popular fast weight loss methods really effective? The influence on the body, the myth of slimming was once cracked)

Slow weight loss, mainly through lifestyle changes, can achieve weight loss effect through continuous implementation, which takes time and perseverance. Good living habits will be formed over time, so the weight can continue to be maintained within the ideal range.

& lt This column reflects experts' opinions and does not represent our position >