First, set the target first
Break down the goal into small targets. In order for the weight loss program to continue, a proper sense of accomplishment is necessary. Therefore, it is easy to gain a sense of accomplishment by dividing the goal into several small goals, and it is not difficult to be awkward.
For example, the goal of "dancing the abdominal muscles while watching TV" is a small difficulty. "If you are trying to practice your abdominal muscles, you can at least try to abdomen!", when you can't reach a certain goal, you can divide it into smaller goals. “Can such a simple method be thin?†Although there will be such an idea, you will have a sense of accomplishment after a week, and then increase your exercise load a little in the second week. This will continue to be successful.
1 , insist
How to stay motivated to continue to lose weight? This is also the key.
If you feel tired and want to give up, try to ask yourself again, "Why should I plan to lose weight?" "When you wear a dress at a banquet," "Want to take a swimsuit and take pictures while traveling overseas." Boyfriends go back and wait for a variety of reasons. If you can achieve this, you will be very happy? Don't you imagine your happiness and happiness again and again?
Small things should also be self-recognized. "Is not done well" "I can't finish today", and so on, the sense of obligation and frustration will accumulate, and I will feel that the hard work of losing weight is very vulnerable. While praising yourself every day, I imagine that the future will continue to give myself motivation. Others can also publish a “weight loss declaration†to friends and family, let them supervise themselves, or work with them to lose weight and compete with each other. If you have an effect, you will be rewarded with detail (for example, "There is a change in the line of your body!" ) . On the contrary, the scolding of "spanking" when lazy is also very effective.
2 , aerobic exercise is very necessary
"Life is in motion," which is a well-known truth. Aerobic exercise is a very effective way to lose weight. Choosing the right sports, exercise intensity and time can not only consume energy, but also promote the decomposition of fat. It can also make people feel energetic, energetic and have a clear sense of health.
The so-called aerobic exercise refers to the rhythmic movement, which is characterized by low intensity, rhythm and long duration, such as jogging, cycling, swimming, skipping, climbing stairs, etc. People can choose their own activities according to their physical condition, but no matter what kind of project, each exercise time should be no less than 1 hour, 3 to 5 times per week, and the exercise intensity is kept medium. Generally speaking, the heart rate of people aged 20 to 39 during exercise is 125 to 135 times per minute; the heart rate of people aged 40 to 49 is 115 to 130 times per minute; the heart rate of people aged 50 to 59 is 110 to 125 times per minute. People over the age of 60 have a heart rate of 110 to 120 beats per minute, which is moderate exercise intensity.
It should be noted that in order to avoid accidents such as muscle strain, the preparation activities should be carried out for 10 to 15 minutes before exercise and 5 to 10 minutes for exercise after exercise. In addition, the study found that if you put the same exercise in the afternoon and evening, you can consume 20% more energy than in the morning, especially 2 hours before dinner, which can consume fat more effectively.
There is a formula that when the energy is consumed by about 7,700 calories, the body can lose one kilogram of fat. In the table below, we list the energy values ​​of various sports. You multiply the corresponding data in the table by your weight ( kg ) and exercise time (hours) to know that you have consumed the exercise. How much energy.
Second, a reasonable diet
In order to achieve the goal of losing weight, it is not enough to simply exercise. If you do not have reasonable diet control, you will lose 1,500 calories per day while consuming 1000 calories per day. Therefore, obese patients also need to control the diet to ensure that the energy consumed per day is lower than the energy consumed by exercise, and will receive a good weight loss effect.
1 , eat less fat
Saturated fat increases blood cholesterol levels and increases the risk of heart disease. Biscuits, cakes, patties, ham, cream, cheese and foods containing lard, coconut oil or palm oil all contain large amounts of saturated fat.
Hydrogenated fats, also known as hydrogenated vegetable oils, are used primarily in the manufacture of biscuits, cakes, margarines, and the like. Foods containing hydrogenated vegetable oils (as indicated in the food ingredient list) usually contain large amounts of trans fat. Trans fat also increases blood cholesterol levels and increases the risk of coronary heart disease and heart disease. Therefore, we must replace foods containing hydrogenated vegetable oils and saturated fats with foods containing unsaturated fats, while reducing the total amount of fat intake, so that it does not cause obesity.
2 , eat less sugar
Many foods contain sugar, such as biscuits, jams, carbonated drinks, etc., which contain a large amount of artificially added sugar. The intake of such foods must be limited.
Carbonated drinks contain very little nutrients, and the artificially added sugar is also likely to cause tooth decay, increase the body's satiety, affect normal eating, and long-term drinking can easily cause malnutrition.
3 , eat more fruits and vegetables
We need to consume a lot of fruits and vegetables every day. Although fruits and vegetables also contain some sugar, they are all natural and do not need to be avoided. And fruits and vegetables can also provide a lot of vitamins and minerals that the body needs. Therefore, experts suggest that we should eat at least 400 grams of fruits and vegetables a day, an apple, banana, pear, orange, two plums, half a grapefruit, a melon or pineapple, and other equal-sized fruits weigh about 80 About grams. We can put a handful of dried fruit in the porridge at breakfast, or eat a bunch of grapes or an apple, or a glass of juice; eat a salad or a banana at lunch; eat more vegetables at dinner, especially when eating Fish, chicken and pork must eat at least two vegetables at the same time. In addition, when reading a book, watching TV or browsing the Internet, you can also come to an apple, which not only adds fun, but also increases nutrition.
Third, white-collar workers: use the time to go to work to practice
During the slimming period, choose to walk from home to the station. If you are more confident about your physical strength, you can take a more stop when you can afford it. Do not take the elevator, choose to take the stairs, accumulate less and more, long-term adherence will certainly be effective. Try to stand as you can by tram and bus. Standing on the platform and holding the handle, standing under the sense of balance, helps to exercise the inner muscles.
1 , smart snacks
People who have 7-8 hours of free time from breakfast to dinner can easily eat a lot of snacks. Because the interval between the two meals is too long, the next meal is easy to overeating or eating very fast, so the absorption of nutrients in the fasting state will be much faster than usual, in the process of weight loss, it is necessary to avoid of.
If you know in advance that dinner will be late, you should eat a rice dumpling in the evening, and eat some salad, soup, tofu, etc. at dinner, it will not be easy to gain weight. There is no way to go out to eat for work or personal reasons, but it is important to keep eating out and make sure you cook. When you cook for yourself, you can season yourself and add less salt and oil. Mainly vegetables, remember to eat some high protein, low fat. Also, dinner should be eaten 3 hours before bedtime.
2 , sleep is very important
Playing computer and mobile phone before going to bed can affect sleep. The light in the night and the light from the office appliances pass through the retina, which inhibits the secretion of melatonin that promotes sleep even in a short period of time. At least one hour before bedtime, indirect contact with light began, and began to sleep.
It consumes energy during the day and rests well at night. Under such an orderly circadian rhythm, naturally no excess fat is formed.
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