Ten secrets of weight loss

One, eat chewing slowly

Two, three outside a day, be sure to eat breakfast

Three, eat less fat, sugar content of the food

Four, eat only when hungry, do not eat if not hungry

Five, sit down and eat, do not stand and eat

Five, sit down to eat, do not stand and eat

Six, the more beautiful food is more likely to make a person fat

Seven

VIII, weekly weight loss of 0.5 kg is good, if you eat too little, it will change the metabolic effect, but will increase the weight.

nine, every day need to eat, vegetables, fruits, milk

ten, the self eat all the things down to write down, in order to control the amount of food

scientific weight loss is through a reasonable diet and a moderate amount of physical activity to achieve.

Simple exercise Easy weight loss

In the prevalence of various ways of drug weight loss, device weight loss, medical weight loss and so on, people seem to have forgotten the most cost-effective and side-effect-free method - exercise. Lu Dafu of the Chinese Weight Loss Association said that exercise is the healthiest way to lose weight, but it is expensive to stick to it.

Swimming shapes the body

In all kinds of weight loss exercise, swimming is worth recommending to everyone the best exercise program. Frequent swimmers body fit; will not swim in the water bubble, playing water fight, on the weight loss are a little role.

Swimming is good for weight loss because:

1. Swimming consumes a lot of energy. This is because the resistance of the water when swimming is much greater than the resistance of the air in land sports, walking in the water are laborious, and then swimming, certainly consume more calories. At the same time, the thermal conductivity of water is 24 times greater than air, the water temperature is generally lower than the air temperature, which is also conducive to heat dissipation and heat consumption. Therefore, swimming consumes much more energy than running and other land-based projects, so the weight loss effect is more obvious.

2. Can avoid lower limbs and waist sports injury. Weight loss exercise on land, because the obese weight, so that the body (especially the lower limbs and waist) to withstand a lot of gravity load, so that the ability to reduce the movement, easy to fatigue, so that the interest in weight loss exercise greatly reduced, and can damage the joints and bones of the lower limbs. Swimming program in the water, a significant portion of the weight of obese people by the buoyancy of the water to bear the lower limbs and waist will therefore be much easier, joints and bones by the risk of injury is greatly reduced.

3. You can enjoy a natural massage: swimming, water buoyancy, resistance and pressure on the human body is an excellent massage, the skin can also play a cosmetic role. In view of the above reasons, obese people can indeed swim as their main weight loss exercise. However, before swimming, must do a good job of preparation, and at the same time must pay attention to safety to prevent accidents.

Jumping rope to lose weight

Some foreign fitness sports experts in recent years extraordinarily respected jump rope movement. Because it has many advantages:

1. simple and easy to do. Rope skipping patterns, can be simple and complex, can be done at any time, a learning will be, especially suitable for the season in the lower temperatures as a fitness exercise, but also for women is particularly suitable. From the amount of exercise, continue to jump rope 10 minutes, and jogging 30 minutes or dance 20 minutes difference, can be called less time-consuming, energy-consuming aerobic exercise.

2. Exercise a variety of organs. Jumping rope can enhance the human cardiovascular, respiratory and nervous system function. Research has confirmed that jumping rope can prevent such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular dystrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases. For breastfeeding and menopausal women, rope skipping also has the positive effect of emotional relaxation, and thus also conducive to women's mental health.

Given the unique health effects of rope skipping on women, the French fitness experts Mock designed a "rope skipping progressive program" specifically for women fitness. When you first learn, only in place to jump 1 minute, 3 days after you can jump for 3 minutes, 3 months after you can jump for 10 minutes, half a year after the daily implementation of the "series of jumps"? If each jump for 3 minutes, ****5 times? Until a continuous jump for half an hour. A jump half an hour, the equivalent of jogging 90 minutes of exercise, has been the standard aerobic fitness exercise.

While jumping rope is a good fitness method, but not careful is easy to get hurt, so pay attention to the following matters:

1. Rope jumpers should wear a soft texture, light weight high-top shoes to avoid ankle injuries.

2. The rope is soft, hard, thick and thin. Beginners usually prefer to use hard rope, skilled can be changed to soft rope.

3. Choose a soft and hard lawn, wooden floor and dirt ground is better, do not jump rope on the hard concrete, so as not to injure the joints, and easy to cause dizziness.

4. When jumping rope, you need to relax your muscles and joints, and your toes and heels need to be coordinated to prevent sprains.

5. Fat people and middle-aged women should use both feet at the same time. At the same time, the upper leap should not be too high, so as to avoid injuries to the joints due to overloading.

6. Let the feet, legs, wrists, ankles before jumping rope to do some preparatory activities, jumping rope can do some relaxation activities.

"Odd walk" fitness

In the walking movement, jogging and walking is the most common way to exercise. In fact, multi-position walking exercise, to get rid of disease and longevity, health and fitness is a great benefit, the following are introduced to a few examples:

Toe walking: lifting the heel to walk on tiptoes, can promote the heart of the foot and the back of the calf flexor muscle groups to enhance the tension, is conducive to the three yin meridians of the dredging.

Heel Walking: Lift your toes and walk on your heels, swinging your arms back and forth rhythmically to regulate your balance. This strengthens the extensor muscle group on the front side of the calf, which is conducive to dredging the three yang meridians.

Walking in eights: People usually walk in eights or in a straight line, if you change to walk in eights, you can eliminate fatigue.

Walking backwards: when walking backwards, the whole body is relaxed, the knee joints are not bent, and the two arms swing back and forth freely, which can stimulate the muscles that are not always active and promote blood circulation. In addition, walking backwards can also prevent and control brain atrophy, and have a significant effect on waist and leg pain.

Walking on both sides: squatting slowly, both hands on the ground, back and the ground slightly parallel to the hand crawl foot stirrups, slowly forward. Can increase the blood supply to the head, reduce the burden on the heart, cervical spondylosis, lumbar leg pain, varicose veins of the lower extremities and many other diseases have therapeutic effects.

Quick exercise to lose weight

10 minutes of rapid whole-body exercise, it can not make you immediately thin, but it will make you feel taut, exercise-induced peptide in the body of the rapid flow of peptide will make you feel good about yourself. This workout consists of 5 moves in a circuit that will keep your whole body moving and your mood happy. The whole set of movements is done 4 times in a row.

1. Stretch Stand with your feet equally divided, stretch your hands upward, and then slowly bend over until your palms are flat on the ground.

2. Lunge Keep your hands on the ground and extend one leg backward into a lunge; then hold your hands on your hips to straighten your torso and do the lunge movement of pressing down and getting up 5 times (do not change your leg - use the other leg to do the same movement 5 times again).

3. After the lunge, extend the front leg back, change to a push-up position and do 5 push-ups.

4. Hip and Shoulder Pose After the push-ups, relax your hips until your abdomen almost touches the ground, lift your chest forward, brace your hands on the ground, and straighten your arms, and hold for one minute.

5. Leg Lift and Lower Now pucker your butt toward the ceiling, keep your arms straight and lift your heels from the floor, then lower them. (You'll feel your calf muscles twitching.) Do this lifting and lowering motion 20 times in a row. Finally, move your hands and feet together. Gently lift into a standing position and immediately return to the initial posture of the first section and begin to repeat the set.

Scientific weight loss is the need for a reasonable dietary structure, as well as the right amount of physical exercise to achieve.

One, eat a full stomach can also lose weight

Some people think that as long as the diet can lose weight, in fact, not. Because of the different calories contained in food, eating more is not necessarily more calorie intake, eating less is not necessarily less calorie intake. For example, eating 35 grams of steamed bread and 70 grams of sweet potatoes, 120 grams of potatoes gained calories is the same. This suggests that dieters in the choice of food, as long as the eating volume, low calorie food, you can both satiety and not fat.

Various vegetables, winter melon, cucumber, cabbage, beans, etc. contains the lowest calorie, if you want to get the same weight loss effect, eat two copies of the above vegetables and eat a lentil or garlic is the same. If you want to choose lotus root, taro and so on, then only eat half a portion is enough. Among fruits, watermelon has the greatest weight loss effect. Eating 200 grams of any of pears, peaches, apples, bananas, oranges, etc. will give you the same number of calories as eating 750 grams of watermelon. Dried fruits have far more calories than fresh fruits. Therefore dieters should not eat dried fruits such as dried apricots or raisins.

Dieters are better off eating more fish than meat, especially cooked meat. Eating 120 grams of fish and 50 grams of lean meat or 25 grams of sausage get the same number of calories. From a weight loss point of view, fish and meat are ranked in the following order: fish is better than chicken, and chicken is better than beef and lamb. Nutritionists rate meat as four legs are better than two, and two legs are better than no legs at all.

Beans have the lowest calorie count, making soy products the food of choice for dieters. Replacing apples with soy products as a snack is also a good idea.

The key to losing weight is to lower your calorie intake. Therefore, by choosing foods that are large in size and low in calories, you can eat enough to lose weight.

The following part of the food calorie conversion formula: 10 grams of cooking oil = 250 grams of peanuts, melon seeds = 25 grams of rice or noodles = 50 grams of lean meat = 120 grams of potatoes = 120 grams of fish = 150 grams of tofu = 200 grams of fruit = 500 grams of artemisia = 750 grams of watermelon.

Two, the more you eat the leaner the food

Many body fat or worried about fat people, always think that eating vegetables will not get fat, and therefore vegetables tend to be unselective, uncontrolled consumption. In fact, too much consumption of vegetables containing high carbohydrates, excess carbohydrates will also be converted to fat storage in the body. So, what vegetables are good for fat people to eat?

Cucumber The amphoteric acid contained in cucumber helps inhibit the conversion of carbohydrates from various foods into fat in the body.

White radish White radish contains the pungent ingredient mustard oil, which promotes fat metabolism and prevents the accumulation of fat under the skin.

Leeks Leeks contain more fiber and indigestible, can promote intestinal peristalsis, has a strong laxative effect.

Wintermelon Wintermelon contains less nutrients and can remove excess body fat, has a strong laxative effect.

The mung bean sprouts contain more water and produce less heat in the body, making it less likely that fat will accumulate under the skin.

Soybean and soybean products rich in unsaturated fatty acids, can break down the body's cholesterol, promote fat metabolism, so that subcutaneous fat is not easy to accumulate. Especially vinegar beans in the saponin can exclude adherence to the blood vessel wall of a fat, and can reduce the blood cholesterol content.

Vinegar beans method is: wash soybeans, drain the water, fried three or four minutes (pay attention to do not fry scorched), to be cooled, bottled, poured into the vinegar pickle, cover and seal, a week after the food. Every morning and evening to eat a few grains, that is, there is a weight loss effect, interested readers may wish to try.

Three, the more you eat, the thinner you get

To diet to lose weight, in fact, is very simple, with the mind to eat.

Don't reduce the amount of food and drink, but to change the way you eat instead of ...... can be said to be the smartest way to lose weight now. First of all, don't let your stomach get too hungry before you eat, don't eat too fast either, and don't force yourself to eat food you don't like, all of which can be the cause of poor calorie consumption and the food you eat can easily turn into fat. Also, eating at a certain time every day is more important than imagined, because it can develop a regular consumption.

1. Correcting bad eating habits

Most of the obese eat automatically and unconsciously, and there is a lack of thought and true appreciation. So, they miss out on a lot of the fun they can get from food and often eat more calories than they should. When we chomp down on a big bag of potato chips, are you aware of how much you are eating? Did you savor the taste of each bite? Are you eating too many calories?

The following dieter is an example of an unconscious eater. She loved ice cream and ate a bowl of it every night. At the request of her weight-loss coach, she began counting how many bites she ate, noting the pleasure (satisfaction) each bite brought her. As a result, she averaged 16 bites per day and noticed that the first 4 bites were savory, then about 10 bites or so were less sensory (i.e., unconscious, habitual eating); and the last two bites were tasty because she was almost finished. With these new realizations, she understands that the 10 bites in the middle are excess and unwanted calories.

When reviewing the diet diary, the following points should be given special attention:

(1) Time of day

Is there a particular time of day when eating is concentrated? A typical bad habit is to eat a small amount at breakfast and lunch, and then have a big meal in the evening. Also, did you eat before bed? Did you have a snack in the afternoon? Is your diet irregular? There is also the case where you are careful with your diet on weekdays, but lose control on weekends. In that case, everything is lost. Therefore, people with this tendency should actively look for other activities (e.g., exercise) to replace the habit of eating.

(2) What to eat

What are your food preferences? Which foods are higher in calories? Can they be replaced with lower calorie foods? Do you eat only what you like? What is the most difficult food to resist?

To control the amount of food and calories consumed. People often take in too many calories without realizing it, so it's important to think carefully about what you eat at each meal.

(3) Where do you eat

Where do you eat besides your meals? Is there a fixed place to eat? Is there a habit of eating while watching TV? Is there an urge to have to eat?

(4) What do you do while eating

What do you do while eating? The worst thing you can do is to watch TV, photography, magazines, etc. Listening to the radio should also be avoided. "Eating is something you have to concentrate on, and your posture is very important. In addition, is there anyone with whom you eat too much every time? Eating partners, too, play an important role and are often an important factor in stimulating eating.

2. Learning to eat

Many dieters develop an appetite for certain situations, moments, or activities because they associate certain things with "eating," and doing these things makes them hungry. For example, reading the newspaper every morning while eating breakfast or snacking every evening while watching television. Because these things are closely related to "eating," doing them makes you want to eat.

By separating "eating" from other activities, you will not create an appetite for these things. It's not a stretch to think that you're only hungry when your body really needs a calorie boost, but here are five ways instructors can help dieters control unnecessary eating.

(1) Eat and Drink Regularly

If a dieter eats many times a day, he will feel the urge to eat at those times, so it is helpful to draw up a schedule. A timed meal schedule does not necessarily mean eating at the traditional three times a day, but rather that he should find the most suitable schedule according to his actual needs.

For example, if he eats breakfast at 7:00 a.m., he can incorporate that into his schedule. If he feels the need to have a snack in the evening, put that in the schedule as well. Control the number of meals, including the normal three, but don't be too hard on the dieter and let him choose a plan he can live with.

Following a schedule will help the dieter not to get carried away and focus on the program. For example, if the plan is to have a snack at 9 p.m., even if you are hungry at 8:15 p.m., you can think a little bit about whether this is really hunger or just a desire to eat. You can also decide if you want to hold off for a little while longer and eat after forty-five minutes, when it's time for a normal meal.

The following is a dieter's diet schedule for himself:

Time Meal name and content

7:00-7:20 Breakfast

10:30-10:45 Breakfast snack

12:30-1:15 Lunch

6:25-7:00 Dinner

9:00-9:20 Late night snack

9:00-9:20 Lunch

6:25-7:00 Dinner

9:00-9:20 Late night snack

9:00-9:20 Lunch

9:00-9:20 Lunch

9:00-9:00 Dinner

9:00-9:00 :20 Curfew

The instructor is to inform the person that the schedule should be followed as closely as possible; occasional infractions are unavoidable, but always cooperate fully with the schedule. When you are hungry at other times, it is best to distinguish whether the feeling of "hunger" is real hunger or an appetite triggered by other factors.

(2) Don't eat all the food on your plate

This is also something that dieters must be reminded of. I believe the moms' rule "Eat everything on your plate!" is a familiar phrase to everyone. Not wasting food is a good thing, but think a little before you eat the bottom of your plate.

When you eat everything on your plate, it means that the amount you eat is determined by the person who prepared your meal. Unless that person has an understanding of how much energy you need, it's either too much or not enough, and never just right. When we are in the habit of serving someone a meal, we always add more, which means you will take in too many calories. When you're used to cleaning your plate, you're limited by what you have in front of you, and you won't stop until you've eaten everything that's available in front of you.

The dieter has to work on controlling himself and changing this habit of finishing his food. Unless he's really hungry, try leaving a few leftovers on his plate every time he eats, like a couple of peas and a small mouthful of mashed potatoes, etc. This way he can take control of his meal. That way you can control the quality and quantity of your meal, rather than being at the mercy of the person who served it.

(3) Chew and Eat Slowly

Many people gobble down their food, leaving the flavor and taste of the food that passes by in a hurry, only to be touched by a little bit of water, and then eat it without any taste. This way of eating with meals and enjoy the fun of delicious greatly reduced, more importantly, eating too fast may make themselves unsuspecting, accidentally eat too much.

Physiology, will be enough time to automatically occur "full" signal: "enough! Enough! I can't eat any more." This process takes about twenty minutes and is quite complex, involving units such as the stomach, hormones in the small intestine and other factors. If eating is done quickly, too much food may be consumed before the instruction arrives. As a result, it can derail the physiology's internal control functions.

That's why it's so important for instructors to tell dieters to slow down the pace of eating, so that the body doesn't go off the rails like a train wreck. The dieter has eaten tens of thousands of meals since he was a child, which means that he may have had tens of thousands of times the experience of wolfing down food. It is not easy to change such a deep-rooted habit, and the instructor must advise the dieter to have patience and practice the following methods persistently until the old habits are eradicated and new habits are formed.

There are two ways to slow down the pace of eating, just like remembering to hit the brakes when you're driving a car, so that you can savor the full flavor of your food.

①Put down your knife, fork and chopsticks between bites

Each time you take a bite of food, put down your fork, chew the food in your mouth well, swallow it slowly, and then move on to another bite. The same is true for drinking soup with a spoon, and eating food with your hands with a pause between bites.

②Resting during meals

Resting during meals may take as little as thirty seconds at first, but you can slowly stretch it out over one minute, two minutes, and eventually aim for a three-minute pause, where you can think about what you've just eaten, and then make a calm decision about how much more you want to eat. This habit can help you eat less. Experiments with animals have found that when the animals ate after being interrupted and then ate again, even when left to his own devices, he didn't take in as much food as he would have in one go.

(4) Concentrate on eating

Some dieters will eat while doing other things, such as doing some of their favorite things, answering the phone, watching TV, flipping through magazines and so on. This behavior has two drawbacks: First, let eating and other activities associated, it is inevitable that they will not produce an appetite. Second, do not concentrate on tasting the food, the body absorbs calories, but does not produce a "full" feeling.

Many tests have shown that some dieters eat half a bag of popcorn, 45 crackers, 22 crunchy bars or three-quarters of a pound of dried fruit, but only absorbed calories, and did not taste the food.

So instructors may advise dieters to concentrate on eating, such as finding another time to watch TV, watching TV before eating or eating before watching TV. Spend the time waiting to eat reading a book instead of reading during the meal. The experience of "eating" should be simplified and not linked to other activities.

If this sounds like a bad idea for a dieter, it means that he has a deep-seated belief that eating is tied to other activities, and the more he hates it, the more he needs it.

(5) 6 hours or more between meals

After each meal, you should avoid sitting or lying down, and preferably engage in a variety of daily activities. After 6 hours of continuous work, it is natural to have a feeling of hunger in the empty stomach, and when you eat again at this time, you will feel that the food is exceptionally tasty and delicious. The activities engaged in, regardless of the content. For example, housewives can do household chores; students can read or do relaxing exercises; office workers can handle official business or take a walk and other relaxing activities. In addition, it should be accompanied by bathing, gymnastics, and rest, in order to successfully achieve the goal of weight loss.

Answer: ma yanxia 1314 - manager four 12-10 11:27

Questioner for the answer to the evaluation: to adhere to the line of oh ~~~~ a week, and now lost a pound