Friends are eating cakes, mouth-watering food programs are being broadcast on TV, and people around them are eating noodles with relish. These behaviors will impudently tease your taste nerves, * * * affect your appetite and ruin your weight loss plan overnight. It is better to put away the food than to stare at the delicious food on the table and swallow it desperately. Therefore, removing the source of appetite is the first key to the success of dieting.
Don't put food at hand at leisure time. When you are on an empty stomach, you are particularly vulnerable to food. You should avoid watching food programs and magazines or avoiding eating scenes and snacks advertisements in the programs. Eating in a restaurant is most vulnerable to the temptation of dessert, so it is best to open the table immediately after eating. Don't eat in unfamiliar places. Brush your teeth immediately after eating. Don't chat while eating. Don't go shopping on an empty stomach. Make a list before shopping. Check your purchases again before you check out. The candy and snacks you accidentally bought will definitely end up in your stomach.
The biggest reason for the failure of dieting is that you can't overcome the feeling of fasting. How to recognize the positive feeling of fasting?
The feeling of fasting can be divided into two types, one is the feeling of muscle hunger caused by the decrease of blood sugar; The other is a false sense of fasting caused by boredom, fatigue or emotional instability. The former is a real physiological feeling of fasting, while the latter is a false feeling of longing. When you have the feeling of fasting, first calm down and analyze whether it is a real feeling of fasting or a false feeling of longing. Carry out the following five actions. If the feeling of fasting disappears, it is not a real feeling of fasting, but a false feeling of longing. 1: Wait three minutes before reaching for the food. 2. Take away the things that * * * have an appetite.
3. Take action: take a shower, turn off the TV and read a book, or call a friend, etc., to change behavior and psychological feelings. 4: transfer positions. 5. Avoid loneliness: boredom and loneliness can also cause an empty stomach. When you talk to people, you can eliminate the empty stomach in emotional communication.
How to overcome the desire?
Eating all the time without being hungry is a big killer of losing weight. In addition to using the previous methods to understand the difference between fasting and craving, understanding the reasons why you want to eat and analyzing the situation of eating will help you lose weight successfully. If you really can't stand it, when you must eat, you might as well drink sugar-free coffee, tea, natural fruit and vegetable juice, or eat chewy dried fish and low-calorie kelp to relieve your appetite. Do you know what is the devil's test period in dieting? Maybe you often unconsciously fall into the situation of the devil's test period when you are dieting, so you must know how to spend the devil's test period of dieting! The time when everyone has the urge to eat is not fixed. Do you suddenly want to eat after work as soon as you relax? Or when I go to work, I am quite self-controlled, but on weekends or long holidays, I eat without restraint. This kind of night or weekend that makes people want to eat crazy is the so-called devil's test period.
How to overcome the devil's trial period
1: I want to eat dessert on weekends: those who can't stand the temptation of dessert when it's relaxing, it's best to go out for a walk on holidays and avoid the opportunity to eat.
2. After class, I was asked by my friends to eat high-calorie food: I found an excuse not to eat in advance, even if I had to be dragged away by my friends, I should try to choose low-calorie meals.
3. After my job is over, I suddenly want to have a big meal: I should choose ways other than eating to reward my hard work, such as watching movies, buying clothes or shopping.
The source of appetite must be removed first, and the prerequisite is to change the place or behavior. If you can't overcome obstacles alone, you'd better ask friends or family for help. On the surface, there seems to be no direct relationship between dieting and thinking, but there is actually a lot of articles in it. Do you often talk about the words absolute or certain? The more people who want to go on a diet like to talk to death, the more they will torture themselves. There are many examples of this failure. Look at this vicious circle:
Make up your mind never to eat XXX → I can't stand the temptation to eat it → I feel regret after eating it → I blame myself and feel very guilty → I give up dieting → I get fat again → I lose my self-confidence. As a result of this vicious circle, you can only get a fatter body and heavier frustration than before dieting.
Change the way you think:
I've already eaten XXX, and I'm absolutely hopeless. A temporary loss of control does not mean failure.
So hard, it still has no effect. Even if you don't lose weight, you can move more easily.
Eat today and start dieting tomorrow. From > >
Question 2: How can you keep your mouth shut when you lose weight? 1. Learn to dislike food
Pay more attention to the material and taste of food, such as: too oily, too salty, too greasy and too sweet. When judging food, if you think it's just soso, you will eat a lot less.
Step 2 try to be hungry
Try for 4 hours, and don't eat any food including snacks. People who eat too much always eat without listening. Try to be hungry for a while, and then be hungry for a while, so that the body can minimize the signal of hunger, so that the appetite can be controlled slowly.
3. Timing and quantification
It takes 10 days to form a habit of eating regularly and quantitatively. After that, I will feel hungry before eating, and my body can feel the right scale.
Step 4 eat slowly
Extend the meal time to at least 30 minutes. Whether the food is delicious or not, savor it like a gourmet.
Step 5 be true to yourself
If you want, you can give yourself a big meal every once in a while until you really feel full. Don't hesitate to eat. From then on, I have the vitality, so I can adjust myself in the future.
6. Don't bother * * *
When eating, concentrate on eating and practice taking regular breaks. Stop for a while to talk and listen, then continue to eat, and gradually, the two can naturally alternate.
7. Learn to be temperate
There are three ways to achieve measured and conscious eating. Slow down the speed of eating, focus on the taste of food, and leave excess food on the plate; Reduce the amount of dishes on the plate and ask yourself if you are full while eating; Reduce the number of dishes in a meal or eat only a small portion of each dish.
Question 3: How to control your mouth when you lose weight? Haha, I know this. I was fat two years ago, and I tried many Chinese methods, such as dieting and jogging. But it's all useless. Later, I occasionally saw on the science and education channel of CCTV that a man invented a method of losing weight by running in situ, saying that he reduced it from 160 kg to 70 kg in less than a year. I didn't believe it at first, but I lost 3 kilograms after a week's persistence. Then I followed his method and added some improvements. After three months of training, I decreased from 82 to 62.
And it hasn't rebounded yet.
The method is as follows:
Eat as usual every day, without reducing your appetite. Take three hours of exercise every night. An hour after dinner, find a square meter open space, change into sports clothes, prepare for exercise for a while, and then start running in the same place.
Don't run in the same place fiercely, but you must stick to the same frequency. As we all know, when people continue to exercise for 30 minutes, fat and protein will be converted into energy, so you should run for 35-40 minutes at the beginning. The speed should not be too fast, it is important to continue. After that, take a 20-minute break. Take this as a group and run three groups in three hours. Then rest for half an hour, calm yourself down, and finally take a shower and sleep.
According to my own experience, I began to sweat a lot and feel hot about 10 minutes after the start. When a group is completed, there will be water shortage in the body, so it is necessary to replenish water. It's best to listen to music or watch TV while running in your own home. It's very emotional. You may feel sore all over at first, which is normal.
Good luck.
Question 4: The best way to lose weight is to keep your mouth shut. Keeping your mouth shut is not a blind diet, but a reasonable diet. Calculate the basal metabolism according to your height and weight, and then add 500 calories to get the calories you need in a day (light manual workers).
Question 5: How to control your mouth when losing weight? If you want to keep your mouth shut, the first thing to do is to control your appetite. Excessive appetite is one of the reasons for obesity. Here are some good ways to control your appetite. Try them and they are very effective: 1, brushing your tongue is the most important thing to control your appetite in a day. Look at your tongue carefully. Is there a thick white coating on it? Don't think this is normal. In fact, tongue coating is the big "curse" that makes your appetite increase greatly and you can't stop talking all day. 2. The heat consumed by blowing balloons is equal to that consumed by running 10 minutes. At the same time, when inhaling, the stomach and abdominal cavity will inhale a lot of air, which will make you feel full. 3, eat less and chew more to prolong satiety. Every bite of food should be strictly controlled, with no less than 20 times of chewing. Because chewing will make the brain have the consciousness of "eating". Therefore, whatever you eat, you should chew it carefully, and the longer the time, the better. 4, eating apples Apples are rich in pectin, which is a kind of water-soluble fiber that inhibits appetite. It can slow down the process of digestion and make the feeling of fullness last longer. 5. Drinking plenty of water is the most indispensable way to lose weight. 6, try on clothes Find beautiful clothes from the wardrobe, look in the mirror after wearing them, and then remind yourself to stay in shape, otherwise beautiful clothes will not be put on. Or find some clothes and pants that have become tight after wearing them to warn yourself. I often change these methods, which are very effective. I feel that my appetite is getting easier to control, and it is getting normal and less vigorous!
Question 6: How to lose weight? The following 10 methods of losing weight are regarded by experts as the best way to lose weight. Based on the average intake of 2000 calories per day.
Weight loss method 1: reduce calorie intake.
Nutritionists believe that whatever you control-protein, carbohydrates or fat-ultimately reduces your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in 6 weeks; If you consume 500 calories less, you can lose 10 pounds in two and a half months. But don't lose weight too fast, otherwise it is very dangerous. It should be noted that each person should consume at least 1200 kcal of heat every day, if the heat supplied to the body is too small; You lose your muscles. Muscle is the key for human body to consume calories and promote metabolism.
This method of losing weight can be easily achieved by every obese person.
Method 2: Eat less fatty food.
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, if you want to lose weight, you don't have to eat less. You can replace the fatty food you eat every day with fresh vegetables, fruits and grains (such as cream). Experts believe that if you only eat 20-40 grams of fat every day, you can lose weight 10 pound in two months. However, not everyone can lose weight by eating less fat, and if they eat too much carbohydrates, they will also gain weight.
Method 3: Reduce food intake.
If you want to lose weight, you don't have to give up your favorite food. It is important to control it. If you prefer a certain food and eat it in large quantities, you should pay attention to reducing the portion each time. Instead of eating 200 grams of meat four times a week, you should eat 100 grams each time, so that you can consume less calories of 1200 kilocalories and lose your pounds in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up a warning slogan to remind themselves of the weight of food intake.
Method 4: Eat more liquid food.
Usually, it is very convenient to make liquid food. If you only eat liquid food or drinks once a day, you can lose 10 pounds in 8 months. Liquid food should be diversified to avoid lack of nutrition. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 pounds in 5 weeks. However, it is necessary to ensure that the selected liquid food can provide nutrients and protein needed by the body, and ensure three meals a day.
Method 5: Lose weight.
Stick to 1 time five days a week, and walk 5 kilometers in 45 minutes each time, so that you can lose 10 pounds in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Weight loss method 6: fixed exercise
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscles and make you energetic. Running for 45 minutes five times a week at a speed of 170 meters per minute can reduce 10 pounds in three months; Dancing, 6 times a week, each time 1 hour, can reduce 10 pounds within 4 months; Swimming for 4 hours a week can reduce 10 pounds within 4 months; Cycling four times a week at a speed of 1 hour and 15 km per hour can reduce 10 lb in five months. If you haven't done regular exercise before, you should do less at first to avoid hurting your health. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.
Weight loss method 7: strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Weight lifting for 45 minutes three times a week can reduce 10 pounds within 10 months. In order to avoid hurting your body, you should ask the coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Weight loss method 8: reduce calorie intake combined with walking
Replacing Coca-Cola with soda water can reduce the calorie intake of 150 kcal per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 pounds in three months. If you reduce more calories and keep walking as mentioned above, you can lose 10 pounds in 7 weeks.
Weight loss method 9: reduce fat intake and weight lifting.
This method of losing weight can consume excess fat in the body, keep a good figure, increase muscles, speed up metabolism and promote cardiovascular health. Eat 20 grams less fat every day and lift weights 2 ... > >
Question 7: I'm losing weight. What method can I use to keep my mouth shut? Hello! You can buy more diet foods, such as bitter gourd snacks, green pepper snacks, and so on.
Question 8: To lose weight, you should keep your mouth shut, but how can you keep your mouth shut? It depends on your physique. Some people don't eat much, so it's not the key. The key is to balance their metabolism and absorption.
Question 9: How can you shut up and take your legs? (I'm trying to lose weight) I must eat less for 20 minutes, and I have to divert my attention when I want to eat, otherwise it will be in vain. Only exercise is the fastest way to lose weight (ps: I tried the second method, but it was more than 1 10,000 steps and lost 20 pounds)
1. 12 minutes of freestyle can consume 836KJ of heat.
Exercise that consumes 836KJ every day, three times a week, can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. The same is swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!
2. Walking at 1 10,000 steps a day can keep your body shape from rebounding.
Walking 1 10,000 steps every day at the speed of feeling a little sweaty can consume 836KJ. 1 month can lose weight 1kg.
Converted into time, it is equivalent to walking for 2 hours every day. You can walk a distance of 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.