First, eat slowly

Second, eat breakfast three days a day

Third, eat less fat, food with high sugar content

Fourth, eat when you are hungry, don't eat when you are not hungry

Fifth, eat sitting, not standing

Sixth, the more. 5 kg is better. If you eat too little, it will change your metabolism and increase your weight.

9. Eat vegetables, fruits and milk every day.

1. Write down everything you eat in order to control your food intake.

Scientific weight loss is achieved through reasonable diet and moderate physical exercise.

Easy exercise to lose weight

Nowadays, with the prevalence of various methods such as drug weight loss, equipment weight loss and medical 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's important to stick to it.

Swimming builds a good figure

Among all kinds of weight-loss exercises, swimming is the best exercise item worth recommending to everyone. People who often swim are in good shape; People who can't swim, bubble in the water and have a water fight, all have some effect on losing weight.

The reasons why swimming is good for losing weight are:

1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is far greater than that of air when moving on land, so it is hard to walk in the water, and then swimming will definitely consume more heat. 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 the air temperature, which is also conducive to heat dissipation and heat consumption. Therefore, swimming consumes much more energy than running and other land projects, so the weight loss effect is more obvious.

2. sports injuries of lower limbs and waist can be avoided. When carrying out weight-loss exercise on land, because obese people are heavy, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability and makes them easy to get tired, which greatly reduces their interest in weight-loss exercise and can damage the joints and bones of lower limbs. When swimming is carried out 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 damage.

3. You can enjoy the natural massage service: when swimming, the buoyancy, resistance and pressure of water are an excellent massage for the human body and can also play a role in beautifying the skin. In view of the above reasons, obese people can really take swimming as their main weight loss exercise. However, before swimming, you must make good preparations and pay attention to safety to prevent accidents. Skipping rope to lose weight

In recent years, some foreign fitness experts especially admire skipping rope. Because it has many advantages:

1. There are many kinds of skipping rope, which can be simple and complicated. You can do it at any time and learn it as soon as you learn it. It is especially suitable for fitness in the low temperature season, especially for women. In terms of the amount of exercise, skipping rope for 1 minutes is almost the same as jogging for 3 minutes or dancing for 2 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 many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and so on. For lactating and menopausal women, skipping also has a positive effect on relaxing emotions, which is also beneficial to women's mental health.

In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "step-by-step skipping plan" for female bodybuilders. Beginners can jump in the same place for 1 minute, then jump for 3 minutes in a row after 3 days, and jump for 1 minutes in a row after 3 months. After half a year, they can practice "series jumping" every day? If you jump for 3 minutes at a time, ***5 times? Until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 9 minutes, which is already a standard aerobic exercise.

Although skipping rope is a good fitness method, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:

1. Skippers should wear soft and light high-heeled shoes to avoid ankle injuries.

2. The rope is soft and hard, and the thickness is moderate. Beginners should usually use hard ropes, but they can be changed to soft ropes after proficiency.

3. It is better to choose lawn, wooden floor and mud floor with moderate hardness, and never jump rope on hard concrete floor to avoid damaging joints and easily causing dizziness.

4. When skipping rope, you should relax your muscles and joints, and your toes and heels should coordinate hard to prevent sprain.

5. Fat people and middle-aged women should use their feet to take off and land at the same time. At the same time, don't jump too high to avoid joint injury due to too much load.

6. Before skipping rope, let your feet, legs, wrists and ankles do some preparatory activities, and after skipping rope, you can do some relaxation activities. "weird walking" fitness

in walking, jogging and walking are the most common exercise methods. In fact, walking in multiple postures is of great benefit to getting rid of diseases, prolonging life and keeping fit. Here are a few examples:

Walking on tiptoe: Walking on tiptoe with the heel lifted can enhance the tension of the flexors in the center of the foot and the back of the calf, which is beneficial to dredge the Sanyin Meridian.

Heel walking: Walk with your toes up and your heels up, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscles on the front side of the calf, which is beneficial to dredge the Sanyang Meridian.

Walking in the inner figure of eight: Most people walk in the outer figure of eight or in a straight line. If you change to walking in the inner figure of eight, you can eliminate fatigue.

Walking backwards: When walking backwards, the whole body is relaxed, the knee joint is not flexed, 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, with both hands on the ground, with the back slightly parallel to the ground, climbing the pedals with your hands, and moving forward slowly. It can increase the blood supply to the head and reduce the burden on the heart, and has therapeutic effects on cervical spondylosis, lumbago and leg pain, varicose veins of lower limbs and other diseases. Fast exercise to lose weight

1 minutes of fast full-body exercise, although it can't make you lose weight immediately, it will make you feel tense, and the rapid flow of peptides in your body caused by exercise will make you feel good about yourself. This set of exercises consists of five movements, which are repeated repeatedly, so that you can exercise all over your body and feel happy. Do the whole set of movements four times in a row.

1. Stand with your feet spread equally, with your hands extended upward, and then bend down slowly until your palms are flat on the ground.

2. lunge with both hands on the ground and one leg extended backward, forming a lunge; Then hold your hips, make your torso straight, and do five lunges (do not change your legs-do the same with your other leg for five times).

3. After the push-up lunge, the front legs extend backward, change the push-up posture and do five push-ups.

4. After doing push-ups in hip and shoulder posture, 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 from the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting and lowering action for 2 times in a row. Finally, hands and feet move together. Gently lift it into a standing posture, and immediately return to the initial posture in the first quarter, and start to redo this set of actions.

Scientific weight loss needs a reasonable diet and proper physical exercise.

First, you can lose weight with a full stomach

Some people think that you can lose weight by dieting, but it is not. Because the calories contained in food are different, eating more does not necessarily mean more calories, and eating less does not necessarily mean less calories. For example, eating 35 grams of steamed bread is the same as eating 7 grams of sweet potatoes and 12 grams of potatoes. This reminds us that dieters can be full and not gain weight as long as they eat large and low-calorie food when choosing food.

Among all kinds of vegetables, wax gourd, cucumber, Chinese cabbage and beans have the lowest calories. If you want to achieve the same weight loss effect, eating two servings of the above vegetables is the same as eating one serving of lentils or garlic seedlings. If you want to choose lotus root, taro and so on, it is enough to eat only half. Among fruits, watermelon has the greatest weight loss effect. Eating 2 grams of pears, peaches, apples, bananas, oranges, etc. will get the same calories as eating 75 grams of watermelons. The calories of dried fruits are much higher than those of fresh fruits. Therefore, dieters should not eat dried fruits such as dried apricots or raisins.

It is more beneficial for dieters to eat more fish than meat, especially cooked meat. Eating 12 grams of fish gets as many calories as eating 5 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. Nutritionists' 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 bean products are the first choice for dieters. It is also a good idea to treat bean products as snacks instead of apples.

the key to losing weight is to reduce calorie intake. Therefore, if you choose foods with large volume and low calories, you can eat your stomach and lose weight.

here is the conversion formula of some foods' calories: 1g cooking oil = 25g peanuts, melon seeds = 25g rice or noodles = 5g lean meat = 12g potatoes = 12g fish = 15g tofu = 2g fruit = 5g Artemisia annua = 75g 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 and uncontrollably. In fact, if you eat too much vegetables with high carbohydrate content, the excess carbohydrate will be converted into fat and stored in the body. So, what vegetables do fat people eat?

Cucumber Cucumber contains diols and diacids, which help to inhibit the transformation of carbohydrates in various foods into fat in the body.

white radish contains pungent mustard oil, which can promote fat metabolism and avoid fat accumulation under the skin.

leek contains more fiber and is not easy to digest, which can promote intestinal peristalsis and has a strong laxative effect.

Wax gourd contains less nutrients and can remove excess fat in the body, which has a strong laxative effect.

Mung bean sprouts contain a lot of water, which produces less heat after cannibalism, and it is not easy to form fat accumulation under the skin.

Soybean and soybean 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, the saponin in vinegar beans can eliminate a kind of fat adhering to the blood vessel wall and reduce the cholesterol content in the blood.

the method of making vinegar beans is: wash soybeans, drain water, fry for three or four minutes (be careful not to fry them), cool them, bottle them, marinate them with vinegar, cover and seal them, and eat them one week later. 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.

It's actually very simple to lose weight by dieting. You eat with your mind.

don't reduce the amount of food, but change the way you eat instead of …, which can be said to be the smartest way to lose weight now. First of all, don't eat too hungry, don't eat too fast, and don't reluctantly eat food you don't like. These can all be the reasons for poor calorie consumption and the food you eat is easy to turn into fat. Also, eating at a certain time every day is more important than imagined, because it can develop regular consumption.

1. Correct bad eating habits

Most obese people eat automatically and unconsciously, and they lack thinking and real appreciation. Therefore, I miss a lot of fun I can get from food, and often exceed 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 diet. She likes ice cream very much and eats a bowl every night. At the request of the weight loss instructor, she began to count how many bites she ate, and at the same time paid attention to the pleasure (satisfaction) brought by each bite. As a result, she eats an average of 16 mouthfuls a day, and finds that the first four mouthfuls are delicious, and then about 1 mouthfuls are less sensible (that is, unconscious and habitual diet); And the last two bites were delicious, because she was almost finished. With these new understandings, she understood that the middle 1 mouthfuls were unnecessary calories.

When checking the diet diary, we should pay special attention to the following points:

(1) Eating time

Do you concentrate on eating at a certain time in a day? The most typical bad habit is to eat a little at breakfast and lunch and have a big meal at night. Also, did you eat before going to bed? Did you eat snacks in the afternoon? Is the diet irregular? There is another situation, that is, the diet rules are strictly observed on weekdays, but they get out of control on weekends. In this way, everything will be 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 kind of food has higher calories? Can you replace it with low-calorie food? Will you only eat what you like? What is the most irresistible food?

control food intake and calories. Ordinary people often consume too many calories unconsciously, so the content of each meal should be carefully considered.

(3) Where to eat

Besides three meals, where do you often eat? 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 to do while eating

What to do while eating? The worst thing is watching while eating, such as TV, photography, magazines, etc., and listening to the 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 overdoses every time he eats with him? Dietary partners also occupy a pivotal position and are often an important factor to stimulate eating.

2. The knowledge of eating

Many dieters will have an appetite in certain situations, opportunities or activities because they associate certain things with "eating", and when they do these things, they will make people hungry. For example, I read the newspaper while eating breakfast every morning and eat snacks while watching TV every night. Because these things are closely related to "eating", when doing these things, people will want to eat.

Make a clear distinction between "eating" and other activities, so as not to have an appetite because of these things. It is not a fable that you will only be hungry when your body really needs to supplement calories. Instructors can use the following five methods to help dieters control unnecessary diets.

(1) Timing of eating and drinking

If a dieter eats many times a day, he will feel like eating at those times, so it is very helpful for him to draw up a timetable. Regular meals are 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 has breakfast at seven o'clock in the morning, which is included in the schedule. If he feels it necessary to have a snack in the evening, he should also put it in the schedule. Control the number of meals, including the normal three-meal diet, remember not to be too demanding on the dieter, and let him choose a tolerable plan.

following a timetable can help dieters not to think.