First, eat slowly.
Two, three days a day, be sure to eat breakfast.
Third, eat less foods with high fat and sugar content.
Fourth, eat when you are hungry, and don't eat if you are not hungry.
5. Eat sitting, not standing.
The more beautiful the food, the more likely it is to make people fat.
Seven, eat more fiber-rich vegetables.
Eight, lose weight 0 per week. 5 kg is better. If you eat too little, it will change your metabolism and increase your weight.
Eat vegetables, fruits and milk every day.
Write down everything you eat, which will control your appetite.
Scientific weight loss is achieved through reasonable diet and moderate physical exercise.
Easy exercise, easy weight loss
Nowadays, with the prevalence of various methods such as drug weight loss, instrument weight loss and drug weight loss, people seem to forget the most economical and side-effect method-exercise. Dr. Lu from China Weight Loss Association said that exercise is the healthiest way to lose weight, but it is important to stick to it.
Swimming can build a good figure.
Among all kinds of weight-loss exercises, swimming is the most recommended exercise for everyone. People who swim regularly have good bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight.
Swimming is good for losing weight because:
1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.
2. It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.
3. Enjoy the natural massage service: When swimming, the buoyancy, resistance and pressure of water are excellent massages for the human body, and can also beautify the skin. In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents.
Skipping rope to lose weight
In recent years, some foreign fitness experts especially admire skipping. Because it has many advantages:
1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can practice "conjoined jump" every day? If you dance for 3 minutes at a time, ***5 times? Until you dance for half an hour at a time Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope.
"Strange Walking" Fitness
Jogging and walking are the most common forms of exercise in walking. In fact, walking in a variety of postures is of great benefit to getting rid of diseases, prolonging life and keeping fit. Here are some examples:
Walking on tiptoe: Walking on tiptoe and raising the heel can enhance the tension of the flexors in the center of the foot and the back of the calf, which is conducive to the dredging of the Sanyin Meridian.
Walk on tiptoe: Walk on tiptoe, raise your heels, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscle of the anterior leg, which is beneficial to dredge the Sanyang meridian.
Walking inside the figure of eight: Most people walk outside the figure of eight, or walk in a straight line. If they walk in the inner eight characters, they can eliminate fatigue.
Walking backwards: When walking backwards, the whole body is relaxed, the knees are not bent, and the arms swing back and forth freely, which can stimulate the muscles that are not often active and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain.
Walking on both sides: Squat down slowly, put your hands on the ground, with your back slightly parallel to the ground, grab your ankles with your hands and move forward slowly. It can increase blood supply to the head, reduce the burden on the heart, and treat cervical spondylosis, lumbago and leg pain, varicose veins of lower limbs and other diseases.
Kuaicao lose weight
10 minutes of rapid whole body exercise, although it can't make you lose weight immediately, it will make you feel tight, and the rapid flow of peptides in the body caused by exercise will make you feel good about yourself. This set of movements consists of five movements, repeated repeatedly, so that you can get exercise all over your body and feel happy. Do the whole set of movements four times in a row.
1. Stand with your feet flat, stretch your hands up, and then bend down slowly until your palms are flat on the ground.
2. Hold your hands in a lunge, and stretch one leg backwards to form a lunge; Then hold your hips, straighten your torso and do five lunges (don't change your legs-do the same thing with the other leg for five times).
3. After the push-ups lunge, extend the front legs backward, change the push-ups posture, and do five push-ups.
4. Hip-shoulder posture After doing push-ups, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute.
5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels off the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting action 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the initial position in the first section, and start to redo this set of movements.
Scientific weight loss requires a reasonable diet and proper physical exercise.
First, you can lose weight by eating your stomach.
Some people think that dieting can lose weight, but it is not. Because food contains different calories, eating more does not necessarily mean more calories, and eating less does not necessarily mean less calories. For example, eating 35g steamed bread is the same as eating 70g sweet potato,120g potato. This reminds us that when dieters choose food, they can eat large pieces of low-calorie food and not get fat.
Among all kinds of vegetables, wax gourd, cucumber, cabbage and beans have the lowest calories. If you want to achieve the same weight loss effect, eating more than two servings of vegetables is the same as eating one serving of lentils or garlic sprouts. If you want to choose lotus root, taro and the like, only half of it is enough. Among fruits, watermelon has the greatest weight loss effect. Eat 200 grams of pears, peaches, apples, bananas, oranges and so on. You will get the same calories as eating 750 grams of watermelon. The calories of dried fruits are much higher than those of fresh fruits. Therefore, dieters should not eat dried apricots, raisins and other dried fruits.
Eating more fish and less meat, especially cooked meat, is more conducive to losing weight. Eating 120 grams of fish is equivalent to 50 grams of lean meat or 25 grams of sausage. From the perspective of weight loss, the order of fish is: fish is better than chicken, and chicken is better than beef and mutton. Nutritionist's evaluation of meat is that four legs are not as good as two legs, and two legs are not as good as no legs.
Beans have the lowest calories, so soy products are the first choice for dieters. It's also a good idea to treat bean products as snacks instead of apples.
The key to losing weight is to reduce calorie intake. Therefore, choosing foods with large volume and low calories can not only eat your stomach, but also lose weight.
The following is the conversion formula of calories of some foods: 10g edible oil = 250g peanuts and melon seeds = 25g rice or noodles = 50g lean meat = 120g potatoes = 120g fish = 150g tofu = 200g fruit = 500g Artemisia annua = 750g watermelon.
Second, the more you eat, the thinner you get.
Many people who are overweight or worried about getting fat always think that eating vegetables will not make them fat, so they often eat vegetables indiscriminately. In fact, if you eat too many vegetables with high carbohydrate content, the excess carbohydrates will be converted into fat and stored in your body. So, what vegetables do fat people eat?
Cucumber Cucumber contains diol diacid, which helps to inhibit the conversion of carbohydrates in various foods into fat in the body.
White radish contains spicy mustard oil, which can promote fat metabolism and avoid fat accumulation under the skin.
Leek leek contains a lot of fiber, is not easy to digest, can promote intestinal peristalsis, and has a strong laxative effect.
Wax gourd contains less nutrients, which can remove excess fat from the body and has a strong laxative effect.
Mung bean sprouts contain a lot of water, which produces less heat after cannibalism and is less likely to form fat accumulation under the skin.
Soybean and bean products are rich in unsaturated fatty acids, which can decompose cholesterol in the body, promote fat metabolism and make subcutaneous fat difficult to accumulate. In particular, saponin in vinegar beans can eliminate a kind of fat attached to the blood vessel wall and reduce the cholesterol content in blood.
The production method of vinegar beans is: wash soybeans, drain water, fry for three or four minutes (be careful not to fry), air-cool, bottle, pour vinegar, seal and eat within one week. Take a few pills every morning and evening, which has the effect of losing weight. Interested readers may wish to have a try.
Third, the more you eat, the thinner you get.
Dieting to lose weight is actually very simple. Eat with your heart.
Don't eat less, but change your diet, not …, which is arguably the smartest way to lose weight now. First of all, don't eat too hungry, don't eat too fast, and don't force yourself to eat food you don't like. These may be the reasons for poor calorie consumption, and the food you eat can easily become fat. Also, eating at a certain time every day is more important than imagined, because you can develop regular consumption.
1. Correct bad eating habits
The diet of obese people is mostly automatic and unconscious, lacking thinking and real appreciation. So, I missed a lot of fun I could get from food, often exceeding the calories I should take in. Do you know how much you ate when we munched on a big bag of potato chips? Have you tasted every bite? Are you eating too many calories?
The following dieter is an example of involuntary dieting. She likes ice cream very much and eats a bowl every night. At the request of the weight loss coach, she began to count how many bites she had taken, and at the same time paid attention to the pleasure (satisfaction) brought by each bite. Results She ate 16 mouthfuls a day on average, and found that the first four mouthfuls were delicious, and then 10 mouthfuls were relatively insensitive (that is, unconscious habitual diet). And the last two bites were delicious, because she was almost finished. With these new understandings, she understood that the middle 10 port was unnecessary heat.
When viewing the diet diary, you should pay special attention to the following points:
(1) Meal time
Do you concentrate on eating at some time of the day? The typical bad habit is to have a little lunch in the morning and a big meal in the evening. Also, did you eat before going to bed? Did you eat snacks this afternoon? Is your diet irregular? There is another situation, that is, strictly abide by the eating rules on weekdays, but it is out of control at the weekend. In this way, everything is wasted. Therefore, people with this tendency should actively seek other activities (such as sports) to replace the habit of eating.
(2) What to eat
Pay attention to whether the food you choose has a special preference? Which food has more calories? Can you use low-calorie food instead? Do you only eat what you like? What is the most irresistible food?
Control food intake and calories. Ordinary people tend to consume too many calories unconsciously, so the content of every meal should be carefully considered.
(3) Where to eat
Where do you often eat besides three meals? Do you eat in a fixed place? Do you have the habit of eating while watching TV? Do you have the urge to eat?
(4) What do you do when you eat?
What do you do when you eat? The worst thing is watching while eating, such as TV, photography, magazines and so on. Listening to radio should also be avoided. Eating is a matter of concentration, and the posture of eating is also extremely important. Besides, is there anyone who eats too much with him every time? Eating partners also occupy a pivotal position and are often an important factor to stimulate eating.
2. Knowledge of diet
Many dieters will have an appetite in certain occasions, opportunities or activities because they associate certain things with "eating", and when they do these things, they will make people feel hungry. For example, I read newspapers at breakfast every morning and eat snacks while watching TV every night. Because these things are closely related to "eating", people will want to eat when doing these things.
Distinguish "eating" from other activities so that you won't have an appetite because of these things. It's not impossible to be hungry only when your body really needs to replenish calories. Instructors can help dieters control unnecessary diets in the following five ways.
(1) Eat and drink regularly
If a dieter eats many times a day, he will want to eat at those times, so it is very helpful for him to make a schedule. Regular eating is not necessarily based on the traditional three meals a day, but on finding the most suitable schedule according to his actual needs.
For example, he eats breakfast regularly at seven o'clock in the morning and writes this into his schedule. If he feels it necessary to eat snacks in the evening, he should also put it on the agenda. Control the number of meals, including the normal three-meal diet, remember not to ask too much of the dieter, and let him choose a tolerable plan.
Following the timetable can help dieters to stop thinking and focus on the implementation of the plan. For example, the plan is to have a snack at 9: 00 pm. Even if you are hungry at 8: 00 15, you can consider whether you are really hungry or just want to eat. You can also decide whether to endure it for a while. After 45 minutes, you can eat it at normal meal time.
The following is a diet schedule designed by a dieter for himself:
Time meal name and content
7:00-7:20 breakfast
10:30- 10:45 breakfast snacks
12: 30-1:15 lunch
6:25-7:00 dinner
9:00-9:20 snacks
The instructor should inform the instructor that it is inevitable to follow the schedule as far as possible, and occasionally violate the rules, but we must fully cooperate with the schedule. When you are hungry at other times, it is best to distinguish whether the feeling of "hunger" is real hunger or appetite caused by other factors.
(2) Don't eat all the food on the plate.
Instructors must also remind dieters of this. Believe in the rules of mothers, "eat everything on the plate!" " "This is a sentence that everyone is familiar with. It's really a good thing not to waste food, but please think before eating backwards.
When you finish all the food on your plate, it means that the amount you eat is decided by the person who prepares the food for you. Unless this person has a tacit understanding with you and knows how much energy you need to replenish, it is either excessive or insufficient and will never be just right. We are used to serving food for others, and always add more, that is, you will consume too many calories. When you are used to telling the food on your plate to be clean, you are constrained by the food in front of you, and you won't stop until you have eaten all the edible things in front of you.
Dieters should try to control themselves and change the habit of eating all foods. Unless they are really hungry, try to leave some leftovers on the plate every time they eat, such as two peas and a sip of mashed potatoes. Only in this way can we control the quality and quantity of our meals, instead of being controlled by those who are holding them.
(3) Chew slowly
Many people wolf down their food, and vegetarian dishes and food that has passed by in a hurry can only be dipped in water, and the food is tasteless. This way of eating greatly reduces the fun of eating and enjoying delicious food. More importantly, eating too fast may make you lose your vigilance, and you will eat too much if you are not careful.
Physiological function, when enough, will automatically produce the signal of "satiety": "Enough! Enough! I can't eat any more. " This process takes about twenty minutes, and it is quite complicated. The units involved include: hormones in factors such as stomach and small intestine. If you eat fast, you may have eaten too much before the instructions arrive. Therefore, the physiological internal control function will be derailed.
Therefore, the instructor should tell dieters to slow down their meals so that their health will not be as terrible as a train derailment. The dieter has eaten tens of thousands of meals since he was a child, which means that he may have wolfed down tens of thousands of times. It is not easy to get rid of such ingrained habits. Instructors must persuade dieters to be patient and practice the following methods persistently until old habits are eradicated and new habits are formed.
There are two ways to slow down the speed of eating, just like remembering to brake when driving, so as to fully enjoy the delicious food.
(1) Put down the knife, fork and chopsticks between two bites of food.
Every time you take a bite of food, put the fork down, chew the food well and fully, then swallow it slowly and fork another bite of food. The same is true for eating soup with a spoon, and the same is true for eating with your hands. There should be a pause between your two mouths.
(2) have a rest while eating.
Have a rest while eating. The first break may be only 30 seconds, but you can slowly lengthen the time, one minute, two minutes, and finally the goal is a three-minute pause, which can be used to recall what you just ate and then calmly decide how much to eat. This habit can help you eat less. Experiments on animals show that animals will eat after being interrupted. Even if they are allowed to eat, they don't eat as much at once.
(4) concentrate on eating
Some dieters do other things while eating, such as doing something they like, answering the phone, watching TV, reading magazines and so on. This behavior has two disadvantages: first, because of the connection between eating and other activities, it will inevitably make you lose your appetite. Second, if you don't concentrate on tasting food, your body will absorb calories, but you won't feel full.
Many test results show that some dieters eat half a bag of popcorn, 45 biscuits, 22 crisp sticks or three-quarters pounds of assorted dried fruits, and only absorb calories without tasting food.
Therefore, the instructor may advise dieters to concentrate on eating, such as watching TV another time, watching TV before eating or watching TV after eating. Read books at dinner, not at dinner. The experience of "eating" should be simplified and not linked to other activities.
If this advice sounds unpleasant to the dieter, it means that he has a deep-rooted concept in his mind, which involves "eating" and other activities. The more he hates the idea, the more he needs it.
(5) The interval between meals is more than 6 hours.
Avoid sedentary rest after each meal, and it is best to actively engage in various daily activities. After working continuously for 6 hours, you will naturally feel hungry on an empty stomach. When you eat again at this time, you will find the food delicious. Engage in activities, regardless of content. For example, housewives can do housework; Students can read books or do relaxation exercises; Office workers can handle official business or take a walk to relax. In addition, it is necessary to cooperate with bathing, gymnastics and rest at the same time in order to achieve the goal of losing weight smoothly.