Record a day's recipes, including what you ate every day and when you ate it. In this way, it is easy to look back and see what the problem is. Just rely on planning and perseverance to remove unplanned recipes from the list.

Record health status

Similarly, write down the number of times and hours you exercise every week. At the beginning of each month, spend 30 to 45 minutes making a fitness plan, and then all you have to do is carry out the plan rain or shine. Occasionally, one or two days can be put off until the next day, but only for another day, not to cancel.

3. Customize menu "What's for dinner?"

It's up to you. Help yourself or go out to order. I don't know what to eat until I sit down. You can set your own nutrition ratio or consult through professional channels.

Evaluate yourself

Get certain points for each event, such as 3 points for lifting weights once and swimming for half an hour 1 minute. Set a goal for weekly points. If not, make it up next week.

Eat more than you can chew.

Think it's bad to leave the plate? Then don't order so much next time. If you pack every time, it is undoubtedly connivance when ordering. Eat for a while, stop, gossip and wait for feedback from your body. In this way, you will naturally feel full, because your body needs to lag behind for a while before you feel full.

bring into correspondence with

Don't always change the content of fitness. Among the many reasons why fitness is ineffective, it is the chief culprit to chop and change. We should try our best to implement a short-term plan. Generally speaking, the cycle of 1 month is ideal. It is much better and easier to spend three weeks practicing your arms or 1 month practicing your abdominal muscles than the long-term plan of "losing weight for six months 10 kg".

7. Regular verification

Checking your progress every week, reminding yourself to give yourself a sense of urgency, is helpful to improve your self-expression ability.

8. self-control

Find a photo of yourself in poor health for a period of time, and put a photo of yourself in the best physical condition next to it. Strong contrast may be a powerful driving force for you to change the status quo quickly.

9. Add some vegetable oil

Oil crops such as soybeans, peanuts, rapeseed, sunflower seeds, walnuts and other edible oils mainly contain unsaturated fatty acids (except coconut oil, palm oil and cocoa oil, which mainly contain saturated fatty acids), and contain a lot of plant cholesterol, which can significantly reduce cholesterol in human blood and effectively reduce calorie intake.

10. Drink white water during exercise.

Many people are willing to drink something delicious during exercise, but taste means calories, so try to choose sugar-free drinks. In fact, the main body loss during exercise is water. In general, drinking white water is enough. If strenuous exercise or the duration exceeds 1 hour, you may wish to have some sports drinks containing electrolytes.

1 1. Drink less juice.

Fruit juice is nutritious, but a bottle of fruit juice contains as many as 200 calories.

12. The contribution of pepper

Eat Chili after exercise? Nobody seems to have mentioned it. In fact, the metabolism in the body accelerates after exercise. Adding some peppers to your diet or eating a spoonful of mustard will help you burn more calories, because capsaicin can promote heat exchange, and this positive fat burning behavior can last for several hours after meals.

13. Fasting therapy

Like diet, exercise can also adopt "fasting therapy", that is, stop all exercise within a week, get together with a few friends to relax, or spend the whole day cleaning the room. A week later. You will regain your good mood and new motivation and devote yourself to your previous fitness.

14. Eat a little while exercising.

For people who want to keep fit, a balanced diet is also the key. Many people can't insist on completing a certain fitness exercise. The real reason lies in the insufficient intake of calories and nutrients, which makes it difficult to support a lot of exercise needed to lose weight. Therefore, taking enough protein during exercise can provide motivation for human activities.

15. Combine work and rest

It is best to leave 48 hours of rest time for muscles between two strength exercises, and at least rest 1 day per week for endurance training.