First, how to lose weight is better

1, protein priority: Eating protein food will make you feel full. Studies have shown that protein stimulates glucanase to produce a substance that causes satiety. You can choose to add some chicken or tuna meat to your lunch salad, which will curb your appetite at the next big meal.

2. Beware of the low-fat trap: Skim-free or low-fat cookies and cakes may seem like a guilt-free indulgence, but stop and look at the label first. Manufacturers often use more sugar (and calories) to keep the taste. In addition, it may be unfair to talk about the discoloration of fat blindly. There are some beneficial monounsaturated fats, such as olive oil and chestnut oil. These can reduce your appetite, so that you won't eat too much.

3. Seal the juice: Do you like bottled drinks? Actually, those drinks are high in calories. A bottle of fruit juice contains five pieces of fruit, so you can choose fruit instead of fruit juice.

4. Moderate indulgence: If you starve yourself all day, you are in conflict with an evening meal. So get into the habit of eating a small amount every meal-this will increase your energy and control your appetite. A small meal will reduce the capacity of your stomach and make you feel full faster. What about dessert advice? Here is a simple "three-bite" rule: "Fill dessert with a teaspoon-this is the first bite. Then eat two more. " Taste the taste carefully.

5. Drink water: Many people mistake thirst for hunger, so you just need to find a bottle of water. Also, drink a glass of water before dinner to help you feel full.

6. Eat in principle: Most people eat more easily when they go out to eat. Here is a quick guide to saving calories. In Mexican restaurants, avoid taco salad, which can push you to 1000 calories, and ask for some chicken or seafood dishes. Chicken with sauce and pasta such as lasagna are taboo. You can have another sauce or grilled fish. If you want veal, order ribs. Other veal dishes will be high in fat. Seasoning is extra.

Second, the fastest, most effective and healthiest way to lose weight

300 calorie breakfast

Try to choose healthy protein and whole grains with about 300 calories for breakfast. Natural peanut butter sandwich with apple butter is a good choice. Eat less snacks every day.

Substitute vegetables

Choose fresh vegetables instead of meat on pizza, such as arugula, green pepper, etc. Although it doesn't seem delicious enough, it still tastes good, and you can even forget your favorite potato chips and desserts. Stick to it, and the size of the clothes will gradually shrink.

Reduce eating out.

Restaurants or food stalls outside are often greasy, and if you eat more, it will easily lead to excessive calorie intake and obesity. If you eat out frequently, now try to go only once a week, and you can lose 20 pounds in one month.

No eating at night

Sleeping at night often does not require too much energy to maintain, so eating too much at night is often easy to turn into fat and accumulate in the body. It is suggested that you should not eat after six o'clock every night, and you can relax for two days on weekends. Generally, it takes two months to see the results.

Small portions of food

In the past, fast food was always served in large portions, but now try to choose small portions, such as small French fries or small drinks.

healthy snacks

Snacks should also be healthy, such as carrots and hummus.

Clean snacks regularly.

Clean your storage room regularly, and once you find any food that will make people indulge, such as ice cream roasted sunflower seeds or cereal, you will throw them away immediately. It is best not to let snacks, especially your favorite snacks, be in your sight, which will reduce the idea of eating. In the long run, you can often reduce your intake of more calories.

Third, how to run to lose weight is effective.

Running to lose weight First, the benefits of running to lose weight

This is the problem that MM people are most concerned about, and the benefits of running to lose weight are numerous.

1, running is the most convenient aerobic exercise: aerobic exercise can fully burn the grape grain in the body and convert it into new energy consumption. Sticking to running and diet control can not only lose weight successfully, but also be difficult to rebound.

2, running does not cost a penny: what an economical exercise, only in one venue, you can lose weight healthily.

3. Running is very flexible and can start at any time: morning, afternoon, night, anytime, anywhere, whenever you want to run.

4, running lipid-lowering and decompression: running can pay attention, clear the mind, and release the brain while losing weight, and the whole person will feel comfortable.

Running to lose weight II. Preparation before running

Do proper warm-up exercise before running, so that the body can enter the state before exercise, and it is not easy to sprain joints and tendons.

There is no hard and fast rule about what you must do in preparation for exercise. Usually, you stretch your muscles, press leg press, twist your waist, and move all joints of your hands and feet. It should be noted that the action should be done as well as possible, and the time is about ten minutes. You can't get the warm-up effect by moving twice casually.

Running to lose weight III. Various ways of running

1, jogging: Run at your favorite pace according to the speed and intensity you can adapt. Jogging may achieve the effect of bodybuilding and reducing blood fat, and it is not difficult, suitable for MM who has no exercise habits!

2, running in situ: running in situ can be a good exercise to the upper body, with the large swing of the upper arm, it is very effective for worshipping meat.

3, accelerate running: MM with sufficient physical strength can choose this. After the body enters the state, gradually increase the speed until the highest speed can be achieved, and then gradually stop. Accelerated running can make the heat burn to the maximum extent, and after running, you will feel that your whole body is fully exercised.

Four, don't try several ways to lose weight.

1, gird the waist

Kim kardashian claims to keep fit with corsets, but in reality, corsets will only make you feel uncomfortable, and may even damage your ribs and cause internal injuries.

2, weight loss balloon

If you swallow a special capsule, it will turn into a ball in your stomach, which will greatly reduce your appetite in three months, thus achieving the goal of losing weight. However, slimming balloons have terrible side effects, and infarction and rupture are potential threats.

3. Diuretics and laxatives

Diuretics and laxatives can lead to dehydration and electrolyte imbalance, which is not conducive to health. If you have constipation, eat more probiotic yogurt and other foods, which will not only relieve bloating, but also adjust your appetite.

4, weight loss supplements

For many people who lose weight, "supplement" sounds safer than "medicine". However, due to the insufficient monitoring of the effectiveness and safety of nutritional supplements, most of the time, the control was not strengthened until problems occurred.

5. Don't eat carbohydrates

Carbohydrates mainly exist in the staple food we eat every day. Your brain, muscles and organs all need to rely on carbohydrates to run. You need to rely on them to get energy and lose weight. If the carbohydrate intake is less than130g per day, your brain function will be impaired due to the lack of serotonin. In addition, eating more oatmeal or whole wheat bread rich in beneficial vitamins and fiber is good for your heart health.

6. Starve yourself

The daily calorie intake of professional women should be between 1200 and 1400. If you have fitness habits, you need to consume more. If you are hungry, your body will temporarily shut down your metabolic system in order to store energy, which is not good for losing weight. In addition, there is a high probability of eating and drinking after starvation, which makes you fall short.