Because to lose weight, it should be fat, that is, fat, not water. As one of the most important components in our body, water is steamed, wrapped with plastic wrap, eaten laxatives, eaten peppers, etc., all of which are intended to create an illusion of temporary weight loss through dehydration. Please pay attention to your words. Losing weight is just an illusion. If a beautiful flower is short of water, it will dry up while losing weight, just like the human body.
So you should pay attention to reducing fat. I suggest you make a plan.
1. Drink 1 glass of water or a bowl of light soup before each meal, pad your stomach first and reduce your appetite.
2. Breakfast should be simple, mainly low-fat, high-protein and high-fiber foods. Such as fresh fruit, whole wheat bread, yogurt, boiled eggs, oatmeal and so on.
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. Don't eat added sugar (including cakes and drinks). 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.
5. Eat high-protein food. The view that you can't eat meat in the process of losing weight is incorrect. Protein is an important part of the body. If protein is insufficient in the process of losing weight and muscle loss is excessive, it will easily lead to a decline in metabolism, which will become more and more difficult to reduce. In addition, protein food can effectively increase satiety.
6. You should arrange your daily exercise time according to your 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. Replacing some staple foods with coarse grains such as potatoes or sweet potatoes can make you not eat or eat less other greasy foods. Many varieties of potatoes are nutritious and delicious.
8. Always read the reports of other people who have successfully lost weight online to get spiritual touch and encouragement (but pay attention to distinguish between small advertisements selling diet pills).
Sauce containing mustard, fruit or vegetables can be added to chicken or ham sandwiches to make them more interesting.
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. If you want to reduce cholesterol, you can "clear" the egg yolk in your diet and replace it with a small piece of low-fat white dry cheese.
12. Regular physical exercise with the main purpose of exercising 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. 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.
15. 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.
16. Instead of taking the elevator, taking the stairs can not only "burn" the body heat, but also enhance the heart function and prolong life.
17. You can climb the mountain near your home every morning or evening for exercise. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared.
18. Go to work by bike as much as possible. 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.
19. Think of 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.
20. Appropriate clothes can make you look thinner: you should wear clothes with long straight lines or diagonal stripes, and V-neckline and narrow pointed collar can also produce some weight-loss "effects" visually. The colors of clothes should be darker and colder, the fabrics should be smoother and the patterns smaller.
2 1. Clothes should be attractive. A glance envied by others can give you enough confidence and motivation to stay slim.
22. Be psychologically 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 the results of your weight loss, so that you will win the respect of others and get wide support immediately. In addition, constantly telling others about your achievements can make your dreams come true every day.
24. Don't weigh yourself repeatedly 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.
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. Remember, under any circumstances, your daily calorie intake should not be less than 65,438+0,200 calories, while normal adults can consume about 65,438+0,500 calories a day if they want to lose weight.