Our daily habit 1: Soup first and then rice

New feature: Eat the staple food last to lose weight

Principle of weight loss: Eat soup first and then meal Meat is more in line with the concept of health and can help you lose weight. This is a very popular weight loss technique that reduces calorie intake. Following a healthy eating sequence will make you less likely to feel hungry and reduce your desire to snack.

Implementation steps: First drink soups with high water content and low calories. These soups can quickly make you feel full; then eat vegetables, which should be consumed first rather than vegetables mixed with salad dressing. Cook or stir-fry; then the staple food, bread and rice come third, and protein and fat foods such as meat and fish are eaten together at this time.

Daily Habit 2: Three meals a day

New feature: Maintaining three meals a day is beneficial to weight loss

Principle of weight loss: Some people think that skipping one meal Nutritionists believe that this idea of ??reducing caloric intake with just one meal is wrong. If the time between meals is too long, the brain will store energy until the next meal. In other words, if you don’t eat this meal, you will eat more than normal at the next meal, and a lot of fat will accumulate as a result. It turns out that missing a meal does not mean missing a meal's calories.

Implementation steps: Stick to three meals a day, just adjust your eating habits.

Daily Habit 3: "Tampering" with meals

New feature: Slowing down "eating" can help you lose weight

Principle of weight loss: Extend the meal time to 20 minutes per meal . It often takes the brain 20 minutes to tell itself "I'm full." Therefore, experts suggest that the meal time should be controlled to more than 20 minutes and that you should eat slowly, so that you can "eat and lose weight." Moreover, medical experts also believe that eating fast food for every meal and having the habit of racing at home is not a sign of a good appetite. People who eat too fast often have poor gastrointestinal health and may easily become obese by eating too much at once.

Implementation steps: Change hands to use chopsticks. Use the hand you don't use often to hold chopsticks when eating, so that you don't pick up too much food at once, so the portion size of each bite is naturally reduced. Or put down your chopsticks after each bite of food to develop the habit of fully chewing your food.

Next, let’s talk about some tips for losing weight...

1. Recite to yourself a mantra of “don’t eat anything after 9 o’clock”, which means you can’t Postponing dinner until after 9 o'clock or filling your stomach with unhealthy food after 9 o'clock. Time your last meal and snack so your body can finish digesting the food before bed.

2. Before eating out, drink a glass of protein smoothie (a milk + juice drink, you can add protein powder to make a "protein smoothie"). The protein-flavored smoothie may not taste great, but it will keep you full for a while so you won't order too much.

3. When going out, park the car farther away and increase the amount of walking exercise. If you are used to carrying a backpack when you go out, that would be even better, and the amount of exercise will be greater.

4. Give yourself a day off. Usually Fridays are the best as the week has gone by and anyone needs a break. You can eat things that you normally wouldn’t eat, but you shouldn’t indulge too much.

5. Exercise on weekends. Most people can find a bunch of reasons not to exercise on the weekends, but if you take a little time to exercise on the weekends, you'll reach your weight loss goals faster.

6. If you are too lazy to turn on the stove to cook something, just use the microwave. Make your own nutritious and weight-loss breakfast: eggs, vegetables, low-fat cheese, ready in 10 minutes.

7. Think of your stomach as a fire. If you keep adding fuel to it, it will keep burning and the fire will be fierce. Likewise, after exercise, the fire will burn more vigorously, and anything you throw into it will burn faster.

8. Do some exercise before partying on the weekend. This way when you are eating, drinking and having fun at night, you will think twice before eating!

9. Don’t put the salad dressing on the salad, but put it aside. Dip the salad dressing into the salad with a fork and then fork the salad. In this way, you can taste the deliciousness of the sauce without adding too much.

10. Climb stairs often. My office is on the 11th floor, and there are 368 stairs (I counted) from the 11th floor to the basement.

If I run twice a day, I'm not far from my goal.