减肥这事儿, 好像从来都不容易.
Salad meal replacement fitness card, hunger strike, sweating and scraping Camellia oleifera, I feel that I haven’t done less trouble, but the effect is not always satisfactory.
If you don’t eat fat at all, naturally you have nothing to fear, and you can’t lose weight, so you have to stir forever.
Losing weight means that the consumption of calories is greater than the intake, so either encourage yourself to move more or urge yourself to eat less.
Is there a shortcut?
The following 30 weight loss tips are relatively easy, so you may as well choose a few to do first.
Step 1 Do some bed exercise
Before getting into bed, you can do exercises in bed for about ten minutes, and then relax and lie down completely.
For example, make a hip bridge, lift your buttocks, row in a sitting position and tighten your stomach, just like this:
Tight buttocks bring peak life, and flat lower abdomen implies smooth life.
Of course, it is also possible to do the kind of [bed exercise] you think.
Step 2: Don’t stay up late
Irregular work and rest and insufficient sleep may cause hormone secretion disorder, thus increasing the possibility of obesity.
So, stop playing with your cell phone when you lie in bed tonight and go to bed early.
3. Don’t watch food videos before going to bed.
This point will not be discussed. Losing weight is not easy. Don’t challenge your willpower for no reason.
Step 4 Try not to eat midnight snacks
I am really hungry before going to bed. It is good to eat fruit and vegetable salad or drink a glass of milk and soya-bean milk, instead of fried, barbecued and string.
If you don’t eat midnight snack, you can reward yourself with a good breakfast the next day.
Step 5 Drink plenty of water
Drink a glass of water before the meal, fill it with water, and you can eat two fewer meals.
If you are hungry between meals, drink a glass of water first. You think you are hungry, but in fact you may just be thirsty.
Sufficient water can ensure the normal metabolism of the body and help lose weight. Drink more water, drink more water, drink more water.
6. Beverages can also be drunk, but sugar-free is recommended.
Carbonated drinks are replaced by Coke Zero and Sugar-free Sprite.
Milk tea can also be the sugar-free one, which is actually sweet.
The ice is better and can consume some extra heat.
But remember: don’t drink too much, don’t drink too much, don’t drink too much.
7. Eat fresh fruit instead of juicing
A cup of pure fruit juice can drink 20 ~ 40g of sugar, more than happy water in fat houses, not to mention fruit juice drinks.
Step 8 Don’t go on a diet
Dieting is too painful and anti-human. When hungry, it is easy to eat more in retaliation.
Losing weight is very important, but it is equally important to ensure balanced nutrition and keep a happy mood.
You can eat more foods with strong satiety or relatively low calories.
For example, those with high protein content, rich fiber content, large slag content, difficult chewing, sufficient water content and large space occupation.
9. Meat can be eaten, first white and then red.
If you want to eat meat, choose fish, chicken, shrimp first.
10. But don’t eat the skin
Don’t eat chicken skin, fish skin, pig skin and the skin of fried food. The oil is large.
11. Change the order of meals
Don’t pull rice and noodles at the mention of chopsticks. This is not easy to control calories, and blood sugar rises fast.
It is better to do this: eat two more vegetables first, preferably the one cooked or cooked with a small amount of oil.
Have some protein-rich foods, such as lean meat, fish and shrimp, tofu and eggs.
Finally, eat another mouthful of rice, steamed bread and other staple foods.
12. Add coarse grains to staple food
On the one hand, the calories will be lower.
On the other hand, most coarse grains are not very delicious and should not be eaten too much…
In the long run, you will lose weight.
Change 1/3 of the refined rice flour into coarse grains, giving consideration to the taste of the food and the appearance of the body.
13. Don’t eat too salty or spicy
Heavy taste is easier to eat more and more. Think about it, which hot pot is not paid for until it is eaten.
A spoonful of old dopted mother can deliver a large bowl of white noodles.
One salted duck egg can drink three bowls of gruel.
If you want to lose weight, start by eating light food.
14. Chew and swallow slowly
It is not necessary to count how many times you must chew enough, but it is good to savor the food carefully and let them stay in your mouth for a while.
While protecting your stomach, you can also eat less.
It takes time for the gastrointestinal tract to feel hungry and full. Eat slowly and give the gastrointestinal tract time to react. It is not easy to eat too much.
15. Change small cutlery
If you want to eat less, the most convenient way is to change tableware.
Small dishes, small dishes with meat, small bowls with rice and small cups with wine can easily reduce daily imports.
16. Better not drink
No matter whether it is beer, white, red, rice and fruit what wine, its own calorie is not low.
In addition, when most people drink, they always go with dishes, meat and friends. As a result, it is easy to talk, drink too much and eat too much.
Quit drinking, it is much easier than quitting three meals.
17. Don’t use video to eat
English TV series, American TV series, idol drama and variety cartoon short videos are all artifacts for eating.
Concentrate on eating, don’t be distracted, otherwise you will eat too much accidentally.
18. Leave the table after dinner
You will never sit at the table without doing some what.
Chopsticks and spoons are at hand, leftovers are just around the corner, how can you make some what?
One chopstick in this bowl and one more chopstick in that plate. Unconsciously, I ate several more mouthfuls.
After the meal, leave the charming place of the dining table.
19. Make eating more difficult
Hide snacks in hard-to-get places, in refrigerators, high cabinets, deepest drawers, or simply put them on the shelves of convenience stores and don’t take them home.
Make sure that when you are not hungry, you do the hidden snacks again.
In addition, brush your teeth early in the evening, the reason is the same: brush your teeth after eating, trouble.
20. Snacks are available. Choose the right one.
What if I really want to eat snacks? Don’t give up completely, choose the right snack variety.
A box of low-fat milk, an apple, 10 almonds, a graham cracker and a small piece of dark chocolate are better choices. Use low-fat cheese and fruit instead of dessert.
As a snack, 150 kilocalories at a time is about the same.
21. Priority should be given to snacks with less oil.
What if I really want to eat snacks? Better not eat oil.
The fat content of air-dried or freeze-dried fruit slices is mostly below 1%.
However, the fat content of fruit and vegetable crisps such as banana slices fried at low temperature can rise to 10% ~ 20%! The more you eat, the fatter you get.
22. Change your left hand to eat snacks
What if I really want to eat snacks? Some studies have found that eating snacks with non-main hands will reduce the amount of snacks eaten.
If you can’t help but want to eat snacks, eat with your left hand. If you are left-handed, do the opposite.
23. Don’t shop when you’re hungry
Not much explanation.
If you don’t believe me, try it, see if there will be more what items in the shopping cart, and look back at Article 19.
24. Sit less and stand more, rest less and move more.
It’s okay. Take two steps.
Lunch does not order takeout but walks to eat.
When talking on the phone, pacing back and forth.
Stand up and work for at least one hour every day.
Giving up one’s seat on the bus is loving and thin.
In my spare time, I don’t sit but walk, and when I go upstairs, I don’t take the elevator but take the stairs.
When the TV series urinates or breaks in advertisements, get up and exercise until the TV series starts again.
25. Watch your posture when walking
Don’t bow your head, take big strides, clamp your hips and close your lower abdomen.
Hold your head high and walk with wind.
Good posture, walking, walking, walked out.
26. Put a scale in the room
An accurate weighing scale can objectively reflect your weight loss effect, and can secretly urge your weight loss plan.
Similarly, you can also put a flat, honest and fair full-length mirror in the room.
27. Don’t believe in massive weight loss in a short period of time.
Losing 2 kilograms a month is the speed of healthy weight loss.
If you really lose adipose tissue, it will take about 7,000 kilocalories to consume 1 kilogram of fat.
Under the condition of ensuring health, it is already the limit for us to eat 500 kilocalories less a day, which is almost 2 kilograms a month.
28. But really care about losing weight
If you really make up your mind to lose weight because of your anxiety, 80% of you will succeed.
If the whim decreases intermittently, the chances of success will be much smaller.
29. Be in a good mood
Good mood has a positive effect on weight control.
Anxiety, anger, affliction and pressure often need to be relieved by eating.
Actively adjust your mind and do something that makes you calm, happy and less nervous, which helps you lose weight.
30. Establish a reasonable reward and punishment system
There are rewards and penalties, and there is more motivation.
For example, if you open WeChat for the number of exercise steps, if you are ranked in the top three this week, you will be rewarded with a hot pot milk tea on the weekend.
For example, set a weight loss target and compete with friends. Whoever fails to finish will be given a red envelope.
For example, set the ideal size of waist circumference and buy the long skirt that you have long admired on the day it is reached.