1. Yuran is a little baby has something to say:
In the weight loss training camp, the way to lose weight is to run: stepper, stretching, climbing, walking laps, running, climbing stairs. Wake up and practice, breakfast is sometimes rationed noodles and dumplings a class, sometimes porridge, are rationed. A bowl of rice at noon, quantitative food. Similar to a boxed lunch. At night do not eat, or drink a hundred milliliters of yogurt. Two hours nap every day. Early to bed and early to rise.
2. Black girl love beast have words:
In fact, I'm a little confused in order to lose weight specifically to go to what boot camp. Want to lose weight is not easy? Go to find a dry hard work, guaranteed to give you a month or two to reduce down, but also can earn money, guilty of special payment to let people give you reduce it? Go to deliver a takeaway, deliver a courier, run up and down the stairs every day, I don't believe that you can't reduce down
3. That side is a piece of the sea has something to say:
The most effective way of slimming down is still the prison, go to bed early and get up early, the absolute roughage, lack of oil and less salt. Save much more than going to training camp.
4. I have two little cotton-padded jacket have something to say:
I have been watching for some time, I would like to go, but then, I feel I have this self-control, tried at home. I get up in the morning and exercise for two hours, and then I start again at four in the afternoon and exercise until eight. Eat, but also some whole wheat buns bread, pumpkin, sweet potatoes, corn, cucumbers, tomatoes, apples, bananas, dragon fruit and so on. Almost a month is also lose ten pounds. Closed weight loss training camp mode is a whole day in the exercise, eat is also some coarse food vegetables. If you have strong self-control, you can lose weight at home on your own, if you can't, it's better to go to the training camp.
II Sisters, do not do anything stupid, you are doing it wrong, weight loss should never rely on starvationI know many lifelong commitment to weight loss friends, looking for a variety of effective weight loss methods, this type of person is easy to lose weight in a short period of time, but a period of time not to be seen, he may be back to fat again; back to fat again after he intensified starvation weight loss, and then quickly thinned down, and once again! Fast regain weight, this "yo-yo effect" is the nightmare of all dieters, with starvation in exchange for slimming results, not only the rate of regaining weight is very high, and long-term down may have to pay the price of internal organs due to nutrient deficiencies and chronic debilitation. This sounds very dangerous to listen to, he unfortunately, it is the truth.
So, I often jokingly say, "thin down nothing great, thin a lot of nothing great, can be maintained for a long time has not regained weight is really great!" So, want to thin beautiful, thin health, thin long, please first remember this sentence a "want to thin, must eat well, eat right, eat full, scientific diet, nutritional balance!" And this is not empty talk, this is completely doable, I will give a systematic program below.
In order to let you experience the charm of not starving can really thin, I share a system of thin program, this set of thin program is full of dry goods, this is not a stall goods, is not a Netflix bragging about the rotten street program, but is the introduction of the serious from the United States, today's most advanced thinning program is very popular in Europe and the United States, because it is in line with the scientific logic, and also in line with human needs, no diet, no diet, no nutritional balance. Also in line with the needs of human nature, do not need to diet and starve, do not need to exercise, do not need to calculate calories, eat well, can be healthy thin, many people through this program to lose a few dozen pounds is very easy, simply do not feel the pain unbearable, to give you the information as follows: "a full set of glycemic control and fat loss program e-book" + "a full set of slimming program video version of the explanation" + the country twice a month open class + "YES food list" + "NO food list NO food list ", the need for these dry partners, you can go to the Min sister's only heart (harmonic): the front of the beginning of a group is: m6? After a group is: sksk The two sets of data in accordance with the order of the combination can be, it is very simple, Remarks: know.
Weight loss is not starvation, but should be a cooperation with food, there is no need to use their own willpower, against their own appetite to wage a war, forcing themselves and their own fight, which is not right, the real weight loss should be eaten, eat well, healthy thin.
Three? In slimming, do these 4 small things, weight whoosh down!There are always people who say that it's really too hard to slim down! In fact, thin body is not difficult at all, feel difficult, just because you are blindly thin body! Want a good body, as long as you do these 4 small things is enough, do when, is when you weight whoosh down!
1, but not overly restrained diet
Psychologists, there has been an experiment: the volunteers are divided into two groups, a group of personal feelings (satiety) to follow the eating, a group of willpower diet. The results of the study showed that people who follow their personal feelings (satiety) are less likely to get fat! This is because, if one restrains oneself excessively, one tends to increase the chances of overeating because of repression and hunger, and the overall intake will in turn be higher, and it will be easier to gain weight! Therefore, it is not recommended to overly restrain their diet, but choose a regular diet, eat 7-8 minutes full at each meal, always in the state of not full and not hungry, but more helpful to slimming.
2, learn to control sugar
Sugar is not only high in calories, but also easy to cause glycemic, so that fat is more likely to accumulate. Often eat sweets, often there is a "sugar addiction" problem, do not eat when the special want to eat when always stopping mouth, naturally, it is easy to fat!
It is highly recommended that you reject all free sugars such as sucrose, sugar, brown sugar, maltose, glucose syrup, honey, etc., and do not eat some of these added sugars, especially snacks and desserts. When choosing ingredients, be sure to read the ingredients list, if you are not sure what kind of sugar can not eat, so the ingredients of the word about "sugar" in the food do not choose can make you probability not to make a mistake! I'm not sure if you're going to be able to get away with this, but I'm sure you're going to be able to get away with it, and I'm sure you're going to be able to get away with it!
3, away from fast food and takeout
We have always said that cooking for yourself is the least respect for the thin body! This is because the general fast food and takeaway, in order to ensure that the speed of the pot and the taste of food, often choose to high oil cooking, and then add a lot of spices, the overall calories are generally high.
To give a simple example, takeout want to stir fry vegetables delicious, will use a lot of hot oil stir fry, cooking, and then add oyster sauce to improve the taste, out of the pot, may be in order to brighten up the color again put a lot of oil, the heat can be imagined. Moreover, fast food and takeaway food, in the choice of ingredients and food matching, can not do low-calorie, nutritious, for slimming will also have an impact. So, if you want to slim down, try to start from cooking by yourself and rejecting fast food and takeout.
4, rebuild the diet structure
The same calorie food has a completely different effect on the body. In contrast, the same calorie of protein is more satiating, has lower glycemic levels, and is less likely to accumulate fat than the same calorie of carbohydrates. In addition, a healthier and more varied diet structure can meet the body's needs for different nutrients, which in turn helps to increase the basal metabolic rate and is less likely to put on weight! Therefore, want to slim down, it is recommended that we rebuild the diet structure to do the following 3 points: 1, to ensure that the types of ingredients in more than 12 kinds of every day, more than 25 kinds of every week; 2, each meal, vegetables accounted for about 50%, staple food and meat, eggs and milk accounted for another 50%; 3, try to choose higher protein, lower fat meat, staple food coarse and fine collocation is the main.
Slimming, in fact, is not that difficult, as long as the above 4 points, weight can whoosh down!
Four Slimming has shortcuts! 20 fast thin skills!Every year, have set the goal of thinning down, ultimately, you have once completed this goal? Today, I'm not here to zap, but ready, to share with you 20 speed thin skills, as long as you can do half, this year's goal of thinning, will certainly be able to complete, and later will not be fat again!
1, don't stay up late
Staying up late is now the most important reason for people to become fat, no one! Stay up late, will increase the chances of eating at night, the later you sleep, the more you eat may be; lack of sleep, will also lead to the next day's metabolism is lower, more appetite, but also more no energy to exercise, this is the other way around, more prone to become fat! Many people think they have a strong appetite and are not willing to exercise, in fact, the root, often because of late night and lack of sleep!
2, drink more water
Drinking more water is one of the simplest and most effective way to lose weight! Water has no calories, but can bring a certain sense of satiety, reduce calorie intake. Especially before meals, drink 300 milliliters of water, can significantly reduce the amount of food and drink a meal. Drinking more water can also effectively promote the body's metabolism, help intestinal peristalsis, and prevent constipation and edema. It is recommended that an average person drink 1,500-1,700 milliliters of water per day, and a slimmer person drink 2,000-3,000 milliliters of water per day.
3, do not diet
The end point of dieting is overeating, dieting slimming people, basically all failed! First of all, dieting will lead to insufficient nutritional intake, the body lacks sufficient nutrients to maintain a normal metabolism, there will be a reduction in metabolic levels, the ability to burn fat is hindered.
Secondly, when dieting, the body does not get enough energy, it will automatically turn on the "energy saving mode" to prompt the body to reduce calorie consumption, fat is also easier to hoard. Finally, the process of dieting, excessive suppression of the body's desire for food, under excessive hunger, it is easier to overeat, the overall food eaten, more than not dieting! Suggestions, in accordance with the scientific way of slimming, three meals eating regular, each meal to eat 7-8 minutes full, the whole day calorie intake is not less than 1200 calories.
4, white meat is better than red meat
Eat meat will not get fat, eat fat meat will, lean meat in the protein is not only satiating, but also help to increase the amount of muscle mass, thereby increasing the basal metabolism. Generally speaking, white meat in lean body has lower fat content, better than red meat, such as fish, shrimp, chicken breast, etc.
Note: red meat usually refers to pork, beef, lamb, rich in myoglobin, color red; white meat usually refers to chickens, ducks, fish and shrimp, the color of the white, calorie is lower. Duck meat, goose meat, although it looks red, but counting white meat;
5, eat meat not eat skin
While it is said that chicken and fish help to slim down, but chicken skin and fish skin contain more fat, want to improve the effect of slimming do not eat skin.
6, change the order of meals
Drink water before meals, eat green vegetables first, meat, eggs, soy products and staple food cross eat, can reduce the intake of high-calorie part of the food.
7, heavy food to eat less
Heavy food, often high oil, high salt, high sugar, calories are very high. In addition, heavy food, but also more likely to stimulate the appetite, so that you eat more staple food. Eating heavy for a long period of time will also paralyze your sense of taste, making you taste heavier and eat more and more. Conversely, if you stick to a light diet for a period of time, your tastes will become lighter and lighter, and it's also better for maintaining your figure.
8, staple food to coarse grains
Chinese diet, the staple food is generally pasta and white rice. This kind of delicate carbohydrates, not only high glycemic index, but also easy to accelerate the accumulation of fat, the sense of satiety is also very poor, more easily hungry. Therefore, during the slimming period, it is recommended that we try to eat some coarse grains, such as oats, purple potatoes, miscellaneous legumes and so on.
9, chewing slowly
Chewing slowly, slow down the speed of eating, not only can reduce the amount of food and drink, but also increase the sense of satiety, improve the metabolic rate In addition, chewing slowly can also reduce the pressure on the intestines and stomach to promote gastrointestinal digestion and absorption, to maintain gastrointestinal health.
10, quit drinking
1 gram of alcohol contains 7 calories, 100 ml of red wine is about 96 calories, 100 ml of white wine is about 350 calories, 100 ml of beer is about 49 calories. Moreover, when you drink, you need to drink food, and the calories of food tend to be higher, and drinking stimulates the appetite, and it is easier to eat more, and this adds up, and it is hard not to get fat!
11, change the small number of tableware
The small number of tableware, will give you some psychological hints, let you eat less. If you want to eat less, you may want to start by changing your tableware to a smaller set of plates and bowls, which will effectively reduce your intake.
12, eat to concentrate
Eating without concentration is more likely to lead to eating more because of distraction. If you can concentrate on eating, chewing each mouthful of food, slimming will become easier!
13, selective snacking
Slimming, not completely unable to eat snacks, but to eat selectively! First of all, to choose healthier snacks, such as fruit, yogurt, nuts, etc.; second, to limit the intake of a day, try not to exceed 200 calories; third, snack time should be arranged between the two main meals, the equivalent of a meal! If, one day, you really want to eat more snacks, you may want to take exercise for it!
14, don't go to the supermarket when you're hungry
When you're hungry, you're more likely to want to eat high-calorie foods. Don't go to the supermarket when you're hungry, or you'll want to eat whatever food you see! Instead, if you want to go to the grocery store, try to eat a full meal first and pad your stomach with some fruits and oats, which will help you resist the temptation of food even more.
15, less sitting and more standing
Sitting for a long time, it is easy to grow a circle on the stomach "swimming circle". This is because, long-term sedentary, not only reduces the consumption of exercise, but also reduces the body's blood circulation and basic metabolism, fat is more likely to accumulate in the abdomen and thighs. Suggestions, every 60-90 minutes, get up and move around, even to get a glass of water, go to the toilet, than always sitting.
16, don't cross your legs
Like to stilt legs, will hinder the blood circulation of the legs, resulting in swelling of the lower body. Want to slender, well-proportioned legs, this bad habit must be corrected!
17, more sunshine
More sunshine can stimulate the body's secretion of pentazocine, can help control appetite. The sun is one of the main ways for the body to produce vitamin D. Vitamin D promotes the body's absorption of calcium. If you don't see the sun all year round, even if you desperately drink milk to supplement calcium, the effect is minimal.
When the body lacks calcium, it releases a substance called calcitriol, which reduces metabolism and fat burning, and is not conducive to body maintenance! If you are an indoor work-oriented people, it is recommended that you take half an hour a day to go out and walk, not only exercise the body, but also promote the body's absorption of calcium.
18, good to eat breakfast
If your dinner is at 18:00 points end, the next day's lunch is at 12:00 points to start, do not eat breakfast, you will have 18 hours of fasting time.
What is the concept of 18 hours?
Normally, a meal only lasts 4-6 hours of satiety, so if you skip breakfast, you may seem to eat less, but you will overeat at lunch because you are overly hungry! If you want to control your appetite and reduce your calorie intake, you must eat breakfast!
19, to ensure that the three meals regular
Long irregular diet, will lead to fasting time is too long, binge eating. Moreover, three irregular meals will also disrupt the body's own metabolic pattern and reduce the efficiency of fat burning. It is recommended that breakfast: between six and eight o'clock in the morning, lunch: between eleven and twelve o'clock in the afternoon, dinner: between five and seven o'clock in the evening, with an interval of four to six hours between meals.
20, eat less food with too much sugar
Sugar here, including: sucrose, sugar, brown sugar, maltose, glucose syrup, honey and all other free sugars.
Sugar is not only high in calories, but also easy to cause glycemic, so that the fat is more likely to accumulate, and will destroy the skin, so that you are getting uglier and uglier, no matter for the sake of slimming, or for the face value, should be rejected! So, like added sugar cakes, desserts, milk tea, drinks, etc., can not eat, do not eat!
There are so many tips to get thinner, as long as you can be persistent and turn these slimming tips into part of your daily life, then a good body is not far away from you.