2. Exercise: Pay attention to aerobic exercise, and it is best to keep the heart rate between 100- 140 times per minute during exercise. For obese patients, there is a common phenomenon of "three highs and one liver". Therefore, it is suggested that we can take some sunflower liver-protecting tablets for adjuvant treatment at the same time, which will get twice the result with half the effort, especially those who can't keep their mouths shut and walk.
First of all. Drink a glass of water or homemade juice before each meal-especially when attending a luxurious dinner or eating out. Because you may be attracted by delicious food and overeat, drinking water before meals can increase your satiety, thus naturally suppressing your appetite. Besides, you should make sure to drink 8 glasses of water every day. "Proper drinking water is the key to success in losing weight." Nutrition experts say so.
Second. Eat wisely, but not less. Starving yourself to lose weight doesn't actually help you lose weight. Because once you eat less, the speed of metabolism will also decrease, so the calories burned in your body will also decrease, which will lead to weight loss failure. The correct weight loss plan should be to change the diet structure and eat more vegetables and fruits, so that although your calorie intake has decreased, your metabolic rate has not changed, so that you can lose weight successfully. Besides eating more fruits and vegetables, you should also eat a lot of fiber-rich foods until you are full. This is conducive to intestinal peristalsis. "Fiber is a low-calorie food that can fill the stomach. In addition, most fibers are also very helpful in reducing cholesterol content. " Nutritionist Rong Rui Meyer said.
Third. Protein and fiber breakfast are used to lose weight. Eating protein powder and fiber cake for breakfast every day, and then adding milk and eggs can keep blood sugar stable and prevent appetite from being too strong. You can avoid overeating because of hunger.
Fourth. Start to prepare a diet and exercise diary, write down what food you eat every day, how much you eat, and some information about fitness. Don't forget to write down the drinks you drink. In this way, you can find the bad habits of your eating habits from your diary so that you can correct them in the future.
Fifth. When shopping in the supermarket, you should carefully check the labels on the food. When you look at the label carefully, you may find that the food marked skim may contain high sugar. Pay special attention to this point. In addition, you should also pay attention to the fat content marked in food. Experts suggest that the fat content should be less than 30% of the total calories consumed every day.
Sixth. Implement a soup diet. Try to drink some light fish soup or tomato soup during your lunch or dinner. Studies have proved that drinking a bowl of clear soup before each meal is more helpful to lose weight. Because soup will make you feel full without getting fat, and it is nutritious. Try to lose weight by drinking a bowl of clear soup before each meal, and you will get unexpected results.
Seventh. Keep plenty of healthy vegetables in your refrigerator. Prepare some fresh vegetables and fruits before you are hungry, wash, peel and slice them. Spraying lemon juice on apples can prevent apples from changing color because they are left for too long. Put these vegetables in a transparent glass container and then put them back in the refrigerator for later use.
Eighth. Eat slowly to lose weight. Don't wolf down every meal. Enjoy every dish on your plate slowly, and eat at a very slow speed, preferably about 30 times per bite. Studies have shown that chewing slowly helps to lose weight.
Ninth. Don't be disappointed with your slow weight loss. Instead of weighing yourself all day, you should focus on the beautiful changes brought by your active lifestyle: look, you are much healthier, look better and more energetic than before.
If you only lost 10 kg instead of 20 kg in the three-month weight loss practice, please don't be discouraged. Set goals that are within your reach. For example, if you go to the gym to do aerobic exercise three times a week, you can't eat too much every day. If you can accomplish these small goals, you will succeed. Stick to it slowly, and you can achieve your perfect image.