First, ideological factors.

We must attach importance to ideological factors in losing weight. We must really realize our obesity. A fat man asked her how much she weighed. She said she didn't know, but she really didn't know, because she hadn't weighed herself for six months or even years. Never dare to face up to the problem of being fat. Some fat people feel that they are not fat. Compared with their peers, colleagues and classmates, others are fatter than themselves, so they are not fat. These people, closing their eyes to themselves, failed to face up to their problems for many years and finally failed.

You must really realize that you are fat and change yourself. I don't admit that women are pleasing themselves. Modern women lose weight not only for men, but also for their loved ones. They hope to be healthier and more beautiful in this society, and be recognized by leading colleagues of the same sex, the opposite sex and the work unit. Besides, the clothes look better. Wearing beautiful clothes is a great pleasure for anyone.

Second, eat

1, try not to eat finely processed food.

What is finely processed food? Stir-fried potatoes with Chili peppers, no matter how thin the slices are, are not called finishing. Those potatoes in the supermarket are all ground into powder and then made into potato chips, which is called refined food. Refined food destroys the vitality of food, and there are too many additives. Eating is not as good as the original food, such as eating noodles and noodles by yourself. Don't eat instant noodles. Don't eat high-calorie refined food not only during weight loss, but also during non-weight loss. Get into this habit by losing weight.

2. Try to eat less sugar.

Eat less sugar, sugar is harmful to people's health. In particular, you should not eat more sugary foods, such as cookies, waffles and sweet bread. It is suggested to put some biscuits in the desk drawer, which can help you when you are hungry. You can eat sugar-free cookies, but you really can't eat digestive cakes.

3. Make some healthy diet food by yourself.

To lose weight, you should eat some special foods and make some yourself, such as making a set of rice tea, going out to the tea shop to buy some Pu 'er tea and raising tomatoes and cucumbers. Think more, think more. Some vegetarian foods are delicious, healthy and easy to cook. You might as well look at Sina's blog "Stupid Birds and Mashed Potatoes" and learn how to cook some dishes.

4. Pay attention to drinking water when you lose weight

Eating and drinking, we used to pay too much attention to eating and not to drinking. In fact, a good diet must include delicious things, such as homemade juice, soup, milk, tea and so on. Breakfast should not be full, but drink enough. For example, it is summer, and a bag of breakfast milk taken out of the refrigerator in the morning is good. Just add some starchy food. If you don't eat after noon at night, you should mainly drink light food, such as porridge, mung bean porridge and homemade soup.

Eating less at night is the most important thing.

Grasping the night is equivalent to grasping the right to lose weight. The popular method of not eating after noon is actually very effective. Horses that don't eat night grass are not fat, and people who don't eat dinner must lose weight. If you are really hungry without eating, eat less, preferably thin, and then go to bed early. This is a place that must be endured. If you can't stand it, just think about it and see if I will die if I don't eat. If you are not dead, don't eat dinner until your weight is normal.

Step 6 make your stomach smaller

Although many fat people say that drinking cold water will gain weight, fat people just eat more and have a good appetite than people with normal weight. At the beginning of losing weight, you should endure it, and gradually eat less and more meals every meal to make your stomach smaller. One is that I don't like being hungry, and the other is that I'm full after eating a little. A swollen stomach can lead to a strong and terrible appetite.

Second, sports and others.

1, weight loss must be combined with exercise to make the body beautiful. Usually people choose swimming, running, skipping, walking, hula hoop and so on. Don't be too intense, but arrange exercise every day. It is best to take these samples in turn. If there are no conditions, walking should be the easiest. People who work should exercise after work. If it is inconvenient to walk, it is also a good idea to try shopping more. Trying on clothes and shoes can not only buy clothes and shoes, but also stimulate your confidence in becoming beautiful.

2, losing weight is a pound, sometimes it takes four or five days or even a week to lose a pound. Moreover, the weight will not plummet. Have long-term mental preparation.

Losing weight, like many things in life, focuses on persistence. There will be a long period of discomfort and a long period of persistence. Sometimes it will be repeated, reduced and grown back. In case you can't live without socializing or eat too much on the first day, eat less and make up for it the next day. Never give up, have the courage to do it again a hundred times. The thinner and lighter, the easier it is to lose weight. The slower you lose weight, the easier it is to stabilize your weight.

3. Good scale.

There must be an accurate electronic scale with decimal point. Pointers are not recommended, because it is not obvious to increase or decrease a few kilograms. If the scale is not accurate, buy another one. Now the price of cheap and accurate electronic scales is around 100 yuan, which is available in general supermarkets. Don't buy anything too expensive. Get up in the morning and go to the toilet, weigh it once, go home at night, and weigh it once before changing into household clothes. It is best to be naked, or wear only a pair of underwear. Prepare a notebook and record it every day.

4. Write a weight loss diary. Including what you eat every day, including drinking a few glasses of water, and writing down your stool and the weight you have lost so far.

Thirty years in Hexi and thirty years in Hedong. Remember, you will become beautiful and you will really lose weight. Losing weight is also one of the tests and exercises of life. Losing weight will put you on the road to health and happiness.

A simple diet of tomatoes

Tomato slimming advocates eating a tomato before meals, which contains dietary fiber that is not digested and absorbed by the human body. While reducing the intake of rice and high-calorie dishes, prevent the body from absorbing more fat in food. The unique sour taste of tomatoes can also stimulate the secretion of gastric juice and promote gastrointestinal peristalsis, thus helping the dietary fiber in tomatoes absorb excess fat in the intestines and excrete it with waste. For people with cold constitution or weak stomach, you can choose to heat tomatoes or tomato juice.

Although tomatoes are beneficial to lose weight, their nutrients are mainly vitamin C, so the best way to lose weight is to eat breakfast and lunch, and pay attention to nutrition as much as possible, with an average of about 600 calories per meal; Change the dinner to tomatoes. In this way, you can easily keep the daily calorie at around 1400.

There are many misunderstandings in slimming. People who lose weight have several misunderstandings.

At present, a considerable number of dieters are thin people and young people. They lose weight not for health, but for beauty. The thinner the better. The results of the survey on the attitude of losing weight in Beijing, Shanghai and Guangzhou show that the researchers found that there are several misunderstandings among people who lose weight in China.

Lose weight and lose weight misunderstanding

Myth 1:

Not thirsty and not drinking water, the body needs water at any time. Normal human body contains about 60% water, and water is an important means of transportation for various nutrients. Drinking less water will make you feel tired and weak. Most energy metabolism needs water. In addition, drinking water also helps to control food intake. The importance of water to health cannot be overemphasized!

Myth 2:

Eat less and lose weight quickly. Excessive dieting will not only harm your health, but also turn your "S" shape into a "clothes wrench". Dieters can't eat enough substances every day, so they have to absorb nutrients from their bodies. As time goes on, they will feel tired, weak and irritable. At the same time, the immune system will also be affected, and various metabolism and gland secretion will no longer be vigorous due to malnutrition. For women, the lack of estrogen secretion is characterized by dry hair, lack of elasticity and luster of skin, dry and drooping chest and lack of curves. Skipping breakfast: I mistakenly think that skipping breakfast can reduce calorie intake and thus achieve the purpose of losing weight, but I don't know that skipping breakfast is extremely harmful to the human body and unhealthy. Calcium-deficient diet: blindly pursuing slimness and neglecting calcium intake are prone to osteoporosis. Low intake of high fiber food: If it is refined wheat bread, the high fiber inside has been removed during processing, and the nutrition is not perfect.

Myth 3:

Confuse irritability and hunger. Sometimes I'm in a bad mood, my stomach is upset, and I mistakenly think I want to eat. Myth # 4: Replace natural food with drugs, weight-loss products or nutritional health products, such as blindly taking nutrients and vitamins, while ignoring the normal diet on weekdays. 80.7% of the respondents used slimming products to keep a good figure, and only 24.3% used slimming products to make their bodies healthier.

Myth 4:

When choosing slimming products, don't ask about the mechanism of action, but blindly pursue how much you can lose in the short term. According to the survey, 6 10 respondents * * * used more than 50 slimming products, and the users of one product did not exceed 20% at most. Some 10% people can't even remember which brands they used. 4%-5% people know that the mechanism of the slimming products they have used is fat burning; 20% people think it is gastrointestinal function; Less than 15% people know that it is to reduce fat absorption or suppress appetite; 4 1.7% people have no idea about the weight loss effect of health care products they use. It is very dangerous to blindly use slimming products without understanding the mechanism of action.

Myth 5:

People think that chicken is lower in fat than beef. The fat content of skinless chicken is really low, while the cholesterol content of chicken wings is high. Higher than beef.

Myth 6:

There will be a "rebound" phenomenon when the movement stops. The culprit of the "rebound" is an unscientific diet. The fat consumed by exercise is mainly composed of two parts-the excess fat accumulated in the past and the fat accumulated by intake of excess calories during training. The so-called rebound is the result of not paying attention to the scientific distribution of one's diet after stopping training and eating too much, which leads to excess calories being converted into fat again and accumulating in the body. And put on weight. So the rebound phenomenon is caused by unscientific diet!

Myth 7:

Weightlifting training will make girls strong. Weightlifting training will make beautiful girls say goodbye to loose fat. Weightlifting training can directionally improve body posture, such as making the body strong, preventing sagging breasts, improving the "hunchback" phenomenon of office workers and increasing muscles. For adult women, endocrine glands mainly secrete estrogen, which can't support very strong muscles. Fat with the same weight occupies five times as much space as muscles. Therefore, as long as the training method is proper, you can lose loose fat and tighten your body without worrying about becoming strong!

Myth 8:

Doing aerobic exercise can change your body shape, and comprehensive training can shape the devil's body. If you only do aerobic exercise, such as running and cycling, and eat less, you may lose weight. In this way, you can only change your body shape from a larger pear to a smaller pear. Weightlifting training can not only improve people's metabolic rate, but also change their body shape, widen their shoulders and make their waist look thinner. You can make your waist and abdomen well-defined and strong, so that you can become strong and confident. Therefore, the best choice to change your body shape is to combine aerobic exercise with weightlifting exercise to achieve better results.

Myth 9:

The purpose of losing weight is to lose excess fat in the body (including subcutaneous and visceral parts), so as to improve the body shape, treat obesity complications and improve the quality of life. Some people blindly pursue losing weight, dieting and taking laxatives in the process of losing weight. You know, fat will not be excreted with stool, it will only reduce the water in the body.

Myth 10:

The sooner you lose weight, the better. The accumulation of fat is a long process. Similarly, reduction also requires patience and perseverance, and any idea of rushing for success is inappropriate. The World Health Organization stipulates that the weekly weight loss should not exceed 1 kg, otherwise it will be harmful to health. Some people blindly believe in advertising flattery in the process of losing weight and choose some inappropriate methods, most of which are laxatives. The weight loss caused by laxatives is mainly water loss, and the water content of human body should be about 60% of body weight. Although the loss of a large amount of water can quickly and significantly reduce weight, fat has not decreased, so it is easy to rebound after stopping taking drugs. It may also lead to imbalance of internal environment, resulting in a series of serious consequences: dehydration leads to dry skin and electrolyte disorder, which affects human health.

Myth 1 1:

The more you lose, the better. According to the World Health Organization, the signs of successful weight loss include the following aspects: weight loss, body shape change, good self-feeling, good external evaluation and controlled complications. It can be seen that "losing weight" is only one aspect, and it is more important to establish self-confidence and change health. Obesity is caused by the imbalance between calorie intake and calorie consumption. Losing weight is to reduce excess fat, so that the intake and consumption of calories can reach a balanced state, so as not to continue to gain weight. Therefore, it is more important to maintain the weight gain and weight loss effect, rather than simply pursuing weight loss effect. The best weight loss standard stipulated by the World Health Organization is about 10% of the original weight.

Myth 12:

Do not consider the scientific way to lose weight. Unscientific methods of losing weight will damage your health. Don't try blindly. Such as diarrhea to lose weight, people normally defecate once a day. Diarrhea is characterized by an increase in defecation times, and the loss of water rather than fat is not only extremely harmful to the body, but also will rebound quickly once the laxatives are stopped. Diarrhea can also make the skin lose elasticity and easily lead to skin relaxation. Taking laxatives such as rhubarb for a long time is also easy to affect health. Another example is dieting to lose weight, which can make you slim down, but it bounces back quickly and is also seriously harmful to your health. It is weak due to malnutrition and ketoacidosis caused by long-term non-eating staple food. In severe cases, anorexia nervosa appears, and even cardio-cerebral lesions appear.

Lose weight during physiological period:

Pre-menstrual period (after menstruation 1- 10 days)-beneficial to lose weight.

Characteristics: During this period, estrogen secretion is vigorous and can last for about 14 days. This is a period of depression and stress.

Fitness program: You should choose moderate unarmed exercise, such as simplified Tai Ji Chuan and yoga. Walking, jogging, skating and swimming are all helpful if you still feel restless before the start of unarmed exercise. The early stage is also a good time to lose weight and shape up. It should be noted that the intensity of the above activities should not be large and the time should not be long. You must avoid taking part in sports that require skill and responsiveness, such as tennis and squash, which may make you angry and emotional because of mistakes and losses.

Mid-term (the first 1 1- 19 days)-the best time to lose weight.

Features: Women generally ovulate after menstruation 14 days. After the estrogen secretion reached the peak, it began to decrease at this time, while the progesterone secretion began to increase. When estrogen and androgen are secreted vigorously, it will accelerate the absorption and consumption of carbohydrates, fats and protein in the body, so the first 4-5 days of ovulation is the best time to do aerobic exercise. These two hormones will lead to the preservation of water in the body. If you don't do aerobic exercise, edema and weight gain may occur.

Fitness plan: You should run, swim and ride a bike as long as possible. These exercises are particularly easy to burn calories and are the best choice for people who want to lose weight. You can also take part in other advanced aerobic exercises, such as rhythmic gymnastics and dance classes.

Late stage (day 20-28)-Suitable for strength training.

Characteristics: Progesterone secretion peaked in the third week and decreased in the fourth week. At this time, you will return to your original physiological state. You can do aerobic exercise for a longer time on the 20th-24th day, but on the 24th-28th day, the exercise time, frequency and intensity should be gradually reduced.

Fitness programs: In addition to the sports mentioned in the mid-term, you should do some extra strength training and try to avoid participating in sports that require skills and responsiveness. Exercise is the best way to eliminate premenstrual discomfort. May wish to choose swimming, yoga and other activities with strong entertainment and weak competition. If you prefer the gym, spend at least 20 minutes every day demonstrating your skills on the dance machine, rowing machine and treadmill.

Eight principles of diet for losing weight

1, you don't have to eat staple food.

2. Don't refuse meat.

3. It is forbidden to eat sweets, wine and fruits with high sugar content.

4. boiled water, unsweetened tea and coffee are not limited.

5. satisfy your appetite with vegetables.

6, starch can be taken in moderation.

7. Food balance is more important than calories.

8. Try to put as little seasoning as possible