2. Stop eating snacks and supper, choose to eat rich food in protein, and eat less food with high starch and sugar content for dinner.

You should drink a glass of warm water before eating.

4. Chew slowly when you eat.

5. Eat more fruits and vegetables and keep your stomach clean.

6. Walk for half an hour every day and do sit-ups ten times.

7. Eat only 80% full every meal.

8. Choose white meat.

9. Eat more fruits and vegetables.

10. Avoid sweets and only eat sugar substitutes.

1 1.

12. Put the food in a smaller bowl.

13. Eat soup slowly with a spoon (except thick soup) before eating anything else.

14. Eat vegetables after soup.

15. Eating meat and rice separately and chewing slowly in small bites can increase satiety.

16. Eat only lean meat, not skin.

17. Peel the food fried with flour.

18. I'd rather eat fruit than drink juice.

19. Eat only at the table.

20. Eat while chatting while watching TV.

2 1. Don't use your stomach as a garbage can for leftovers.

22. Brush your teeth immediately after meals.

23. Put snacks in a higher position or don't reserve them at all.

24. Don't go shopping when you are hungry.

25. If you can't help eating dessert, use low-fat cheese instead.

26. Make a shopping list when shopping, don't buy more.

27. Eat less oil and avoid processed food.

28. Do light exercise for half an hour every day.

29. Do not eat spicy, greasy, salty and processed foods.

30. Eat more vegetables and drink more water, drink at least eight cups a day, and drink two glasses of water or skim milk when you get up every day.

3 1. Soak your feet with a teaspoon of coarse salt mixed with hot water every night 15 minutes, hop ten times before going to bed, and massage your abdomen ten times with your palm.

32. Do aerobic exercise for three and a half hours every week.

In the past, most people who loved beauty lost weight in summer, because it was often nourished by a winter. In summer, under a short coat and a hot skirt, there was always hard to hide fat.

1, the best weight loss in winter.

People have a good appetite when it is cold, and there is still a lot to eat at a meal. Faced with all kinds of snacks at home, you will have a stronger desire to eat because you have reduced outdoor activities and nothing to do. In order to supplement calories, fragrant cocoa and milk tea have become your favorite in winter. However, before long, you will find that how can you get fat without eating much meat?

Because the temperature in winter is low, people's gastrointestinal blood supply increases, and their digestion and absorption functions are enhanced. People are prone to hunger, have a good appetite, and their appetite naturally increases, so they are most likely to gain weight in winter. If they can control their weight in these months, the risk of getting fat will be greatly reduced. In addition, people consume more calories in cold environment than in warm environment. In winter, the temperature drops sharply, the body produces more heat, and the basal metabolism increases, which can consume more fat. Therefore, winter is the best season to lose weight in a year.

It is more economical to lose weight in winter.

In response to the phenomenon that people attach importance to losing weight in winter, relevant people bluntly said: "Women are becoming more and more savvy now, because losing weight in winter can save money." It turns out that every spring and summer, people who lose weight will be overwhelmed by beauty salons, and the fees will naturally rise. Many beauty salons will increase their prices by 20% to 35% on the original basis. Consumers not only "tighten their pockets" for this, but also often have to make an appointment to wait for the date. In winter, beauty salons will not only raise prices, but also launch many preferential items because of seasonal changes.

3, lose weight.

Some experts say that for people who are physically weak and obese, losing weight in winter is the best time to lose weight. Physical weakness and obesity refers to what people often say, "drinking water will make you fat." These people often have endocrine disorders and abnormal absorption function, which leads to overweight. After reducing fat, make proper supplements, enhance physical fitness, make endocrine work normally, make it easier to fully absorb nutrients, and make women more beautiful and moving.

Mr Neil Owens lives in Rockwell, Maryland, England. He only gains 20 Jin (1 kg 0.45) every winter. He said: "In winter, my appetite increases greatly, and I especially want to eat junk food that is easy to gain weight and lacks nutrition, because I can't resist food that I don't eat at all in summer."

When spring came, Mr. Owens' abnormal appetite disappeared. He has also lost 20 Jin, so he can wear thin clothes for summer. But in autumn, the cycle begins again.

Owens is not the only one who struggles with his weight in winter. Because the days are getting shorter and colder in winter. People spend less time in outdoor sports and sunbathing. Most people like to stay indoors. In addition, there are not as many fruits and vegetables as in summer, and the price is also more expensive.

"However, getting fat in winter is not inevitable. As long as you have a little knowledge of this, you can beat it. " Ronette Cloodt King, a clinical psychologist at Duke University's Diet and Fitness Center, said.

First, increase the illumination time.

Mr Neil Owens is in sales in a company. Every winter, his business ability suddenly drops. The boss of the company accused him of not working hard, but Owens ignored him.

Later, Owens finally found himself suffering from "winter depression", also known as "seasonal depression" or "seasonal emotional disorder", referred to as sad.

In recent years, sad has aroused widespread concern, but not everyone realizes that the most typical symptom of this disease is weight gain. Many people will not feel depressed in winter, but will gain weight, probably because of mild sad.

The disease is mainly caused by insufficient light. Therefore, experts have found some simple solutions for sad patients.

1, let enough natural light shine into your room. For example, you trim the bushes in front of the window to block out the sun and widen the curtains.

Whether exercising in the office or indoors, it is important to sit by the window and bask in the sun, which is very important to improve your mood.

walk The researchers found that outdoor exercise during the day 1 hour can provide you with enough light even in the case of insufficient sunshine, which is also good for improving your mood.

Second, enjoy yourself.

In summer, most people may still have enough time for entertainment after a light dinner. However, in winter, many people like to stay at home because it is too cold outside. In fact, despite the severe winter, we still have many reasonable sports activities to stick to, such as skating, jogging, playing ball games, doing aerobics and so on.

"In order to control your weight, you don't have to sweat. In fact, you just need to include a simple 30-minute moderate-intensity exercise in your daily action plan. " Dr. James Ripp, director of the Massachusetts Center for Clinical and Lifestyle Research, said.

If you are not sure which sport to take part in, try walking. This activity doesn't require study at all. You just need to prepare a pair of comfortable sports shoes. If you can walk several times a day, it may add up to 10 km.

"In fact, the most critical factor is not the intensity of exercise, but the law." John duncan, a professor of clinical research at Texas Women's University, said, "Walking for 30 minutes every day is good for you. If you can't spare 30 minutes at a time, walking for 10 minutes three times will have the same benefits to your health.

Duncan once conducted an experiment on 20-40-year-old women who have been working in a sitting position for a long time. He divided these people into four groups. The first group does intensive running (8 kilometers per hour), the second group does brisk walking (4 pm), the third group takes a leisurely walk (3 pm), and the fourth group does not exercise.

Except for the fourth group who did not exercise, the other three groups persisted for 6 months; They gradually formed the habit of walking 5 kilometers a day. What is even more surprising is that the group that took a walk achieved almost the same effect in weight control as the first two groups, and even lost more fat. This shows that the intensity of exercise is not the most important, but regular exercise is the most important.

Exercise can improve people's mood and help them avoid overeating. Experts say that if you don't eat too much high-calorie food after exercise, you don't have to worry about getting fat.

Third, adjust diet.

If you want to lose weight in winter, you must choose your food. To this end, experts suggest that people make the following choices:

1. Fruits and vegetables-the best choice for people who want to keep slim in winter. Although the choice of food in winter may be limited, modern traffic conditions and freezing technology can enable us to eat all kinds of fruits and vegetables all year round.

2. Bread can also be regarded as a weight control food. But you should also be careful of high-fat buttered bread. You can't eat too much at a time. You can spread jam, skim cheese and so on on your bread.

3. High-fat meat-red meat, sausage and lunch meat contain more fat, but they don't have to be completely discarded. It can be eaten with some fresh vegetables, beans or pasta.

4, white meat-chicken and turkey are a kind of meat with low fat content, as long as the chicken skin is removed before cooking, you can enjoy it without worrying about getting fat.

When eating out, you should pay attention to choosing some low-fat foods as much as possible. You can choose your favorite low-fat foods, or you can choose some of them, but don't eat too much of both.

In order to lose weight permanently, experts suggest that you must completely change your eating habits. For example, change the butter you are used to spreading on toast into water jam, eat less fast food several times a week, and take the elevator to climb the stairs at work. These changes take two months to get used to.

Winter is the most difficult season to lose weight. But if you really follow the weight loss plan you control and stick to it, then you will lose weight in winter.