Method 1: Exercise
1. Make an exercise plan. Losing weight means that you eat fewer calories than you consume. If you want to lose 5 pounds a week, that means 17,5 calories. Combining aerobic training with strength training is much better than practicing one alone. But if you must choose one, aerobic exercise is more effective than long-term strength training.
consider intermittent intensity training, also known as HIIT. This is where you find a middle ground between intensive training and complete relaxation. For example, you run fast for 3 seconds and then walk for 6 seconds. Believe it or not, this can reduce your exercise time and burn more calories. Furthermore, when you are resting on the sofa, your metabolic index is still high, and the calories burned by your body are much higher than usual within 24 hours after exercise. HIIT is especially suitable for people who are usually very busy, and it only takes 15 minutes to complete. But remember to warm up and stretch.
2. Do yoga. Stress often leads to overeating. 6 minutes of yoga (you can practice while watching power games in your comfortable bedroom) can burn 18 to 36 calories, but it's not enough. Studies show that yoga has many benefits: reducing stress;
increase physical sensitivity (especially for hunger and satisfaction);
It can make you pay attention to your diet.
3. Keep it fun. Changing your exercise program often can help you not feel tired of your own exercise, and also make your body not get used to it. Changing sports can make you more motivated, which is also important for success.
turn social activities into calorie-burning activities. Don't go to the movies, play golf, tennis and swim.
4. Look for small opportunities. Any event can become a sport. Don't use the elevator when going up the stairs.
lift some small heavy objects while sitting or walking.
take this as a reason to live. Tidy up the garden, wash the car and keep in motion. Stick to exercise. You may not see the results soon. Be patient.
5, stick to it. The effect may not come out so quickly, so be patient. When your body is used to exercise, increase the intensity. Challenge yourself.
but pay attention to your own limits. If you feel dizzy, don't continue
Method 2: Eat the right food
1. Maintain a balanced and colorful diet. Healthy food makes you feel full faster. If you feel full and satisfied, you won't linger in front of the refrigerator. Filled with fruits and vegetables. Even if you eat 4 calories of junk food, you will be back in front of the refrigerator soon. Because junk food is full of fat, you don't feel full. They have much less space in your stomach than fruits and vegetables. You can try eating 4 calories of lettuce and you will know.
avoid processed food. They have lost 9% of their nutrition. These foods will only make us want to eat.
eat colorful food. Most of the food Americans eat now is "white" food. Make sure to eat every color of food, so that vitamins and minerals can be balanced.
Not only fruits and vegetables, egg white, bean products, skinless chicken breast, fish, skim milk products, and 95% lean meat are all good diet foods.
2. drink water. Keep drinking. A glass of ice water can help you increase your metabolism for the next 1 minutes (your body needs to heat the ice water). Drink a glass of warm water before every meal. Warm water can help you secrete a hormone that makes you feel full. Your body will make you eat very little.
3. Have breakfast. Skipping breakfast will gain weight, because you will eat more later. Stick to a 3 calorie breakfast. In this way, you will have enough energy without eating too many calories.
don't eat carbohydrates in the morning. Your body will easily convert carbohydrates into fat.
4. Keep a food diary. You will remember your eating habits, and seeing your habits can help you master yourself. Don't skip any meal. Paying attention to your diet is the first step to change your eating habits.
work hard with friends. Having someone read your food diary (and you read it for the other person) can help you get motivated.
5. Calculate calories. Everyone needs a different number of calories every day. Depending on the amount of exercise you do every day, choose a daily amount and stick to it. To lose 5 pounds a week, you must burn 25 calories a day. Calculate your amount of exercise and your intake to achieve this goal.
6. Throw away all temptations. If there is something tempting you in your kitchen, throw it away. Throw away all sweets and sweets.
throw away all soda and sweetened juice.
throw away white bread and full-fat dairy products.
7. Avoid eating constantly when you are bored. This is the biggest reason for gaining weight. When you feel bored and want to eat, drink some water (go out for exercise for a while).
Method 3: Other substitutes
1. Drink only fruit juice. Fruit juice diet is very popular nowadays, which can help you get rid of all toxins in your body, but you can only drink fruit juice and vegetable juice. You can buy pure juice without added sugar in the supermarket. Don't use fruit juice diet for more than 3 days unless your doctor allows it.
2. Don't eat salt. The water in your body will eventually be discharged, and you will look thinner. Losing weight with zero salt means not eating salt at all. Don't eat to eat, and don't eat any processed food.
the zero salt method requires you to drink a lot of water. You can drink some green tea.
Salt is a part of natural diet, so zero-salt diet can't last long.
3. Try the ultimate detoxification method. Just like juice detoxification, this is a pure liquid diet. The ingredients of the liquid include: two spoonfuls of naturally squeezed lemon juice
two spoonfuls of natural maple syrup
1/1 spoonfuls of dried Chili
1 ounces of pure water, and you can have a cup of decaffeinated plant tea at night.
this method can only last for 4 to 14 days, and then return to normal diet. What you lose is mainly muscle and water, not fat.
4. sauna. In 2 minutes, you can look thinner. Stay hydrated. 15 to 2 minutes a day at most. Then drink a glass of water.
if you have health problems, don't use the sauna.
5. wrap yourself up. This special treatment can help you exfoliate, reduce stretch marks and make your skin healthy. There are many kinds. You can go to the massage parlor and ask for details.
this can only give you a short-term effect, and you can't use it instead of long-term dieting and exercise.
tip: don't watch TV or play computer before exercise every day. You can reward yourself after exercise.
go to bed early. A good night's sleep can help you lose weight and reduce your stress level.
walk or ride a bike to work or school every day. This can reduce your expenses and be good for the environment!
warning that fast dieting is not good for your health. Fruit juice loses weight quickly, but it will rebound if you don't change your bad habits.
Diet pills may look attractive, but their effects are not as good as dieting exercise.
losing weight is not easy. If you are not strict enough, you may not lose 1 pounds in two weeks.