Replace the treadmill with dumbbells: If you are already in the gym, you can make sure that every drop of sweat is used to the maximum extent. And according to research, it means strength training. In this study (10500 healthy people were followed in the process of 12), people who spent 20 minutes a day doing resistance exercise were more successful in fighting abdominal fat than those who spent the same time doing aerobic exercise. Researchers say that unlike aerobic exercise, aerobic exercise consumes most, if not all, calories during exercise. Strength training will make you burn calories after leaving the gym and increase your metabolic rate because of your weight gain. Lean muscle tissue.
At the same time, if you have already done strength training (whether it is weight-bearing exercise, free weight or machine), it may be different to add some aspects of training. If, for you, strength training is only once or twice a week, increase the frequency. If it's already four times a week, increase the intensity. If you have been doing the same routine for a while, add some new and more challenging measures.
2. Turn off the lights: This effective technology will help you get more sleep. In a study of more than100,000 women, participants who slept in the darkest room were more likely to lose weight. Any light at night (from your equipment or through your window a few hours before you wake up) can shake off your body's metabolic rhythm, affect your body's hunger regulation hormone level, and stimulate overeating the next day.
3. Stop multitasking: According to a comprehensive meta-analysis, doing other things while eating, such as watching TV, playing mobile games or driving to work, will lead to less food and less time left during meals. A study found that the calorie intake has more than doubled! )。
4. Balance each plate: scan your plate quickly. Does it contain fiber-rich carbohydrates, protein and healthy fats? If it has these three kinds, you will be very happy. He pointed out that you can avoid a lot of trouble. Such as soaring insulin, sugar collapse and overeating. Just add these ingredients to every meal. Although carbohydrates are essential for rapid energy consumption, fiber, fat and protein will slow down digestion and reduce the release of carbohydrates into the blood, thus reducing hunger for several hours. This rule applies not only to dinner but also to snacks.
5.Get NEAT: abbreviation for heat production of non-sports activities. NEAT is the number of calories you burn when you do something other than exercise. Including walking to the bank, queuing in the supermarket, taking out the garbage and even typing (although the last item won't burn many calories), these are all decisive factors in your ability to lose weight. This is a common fitness habit.
6. Socialization: Don't underestimate the partnership system. Being responsible and supported by others will make people lose weight and succeed. According to the research report, even after losing weight, women who get social support from others are more likely to maintain their weight than those who try to lose weight alone.
7. Use smaller tableware: If you have never heard of the trick of "small plate", it's time to start digging in your cupboard. The size of the tablet has a greater impact on the food you eat than most people realize. According to the research, when people use a large 12 inch tablet, they eat 52% more food than people who use a small and thin 9 inch tablet.