How to lose weight correctly, quickly and effectively

How to lose weight correctly, quickly and effectively

How to lose weight correctly, quickly and effectively? Losing weight is a lifelong career for most people, but many people persist in it and have achieved results, but some of them are just talking. In fact, the secret of success in losing weight is very simple. In addition to the correct method, there is persistence. Let's take a look at how to lose weight correctly, quickly and effectively.

How to lose weight correctly, quickly and effectively 1 the worry of "one quit"

Explanation: For example, fat children often have low self-confidence and great psychological pressure. Overweight women are prone to depression, while obese men tend to be aggressive. So the first commandment is to let go of heavy troubles.

Many obese people feel unsatisfied and insecure in love, so they make up for this lack by overeating. Psychology affects the body's fatness! If you don't get rid of emotional rubbish from your heart, get rid of some fundamental behavior patterns and keep suppressing yourself, even if you lose weight successfully, there may be two results after a period of time: an opposite strength rebound and weight rebound; Second, long-term depression, even if people lose weight, will become haggard and even lead to depression.

What you can do now is:

Accept yourself completely in your heart again and tell yourself: "I love you, no matter what you become when you grow up, I will always love you." When you unconditionally accept your appearance, your genes and its problems, physical comfort will also make your mind calm. When you have this mentality, you will lose weight happily, because at this time you will not be too demanding of your body.

Blindness of "two rules"

Description: Diet pills, fruit meals, diet recipes, eating after noon, acupuncture, cupping, whatever methods on the Internet work, you should try them. Is it a typical "fat doctor"?

In the face of various weight-loss articles appearing frequently on the Internet, doctors think that the "three-day apple weight-loss method" does not take into account the factors of nutritional balance, so most of the loss is only water; "Ginger black tea diet" uses the pungent taste of ginger to warm the body, improve metabolism and achieve the effect of losing weight. However, if consumers suffer from gastrointestinal diseases, it may be aggravated by the stimulation of ginger.

What you can do now is:

According to experience, when it is easy to get fat, find the "fat reason" and naturally adjust yourself; Or ask an expert to answer your questions.

"Three Commandments" Gluttony

Explanation: Food balance is the basis of all our balance. After solving the basic "hunger", if you still eat blindly to satisfy your appetite, satisfy your appetite, or vent your depression and other emotional problems, it will lead to overeating, overnutrition, overweight and so on.

You may sometimes face "pseudo-hunger". Some people say that they have no "resistance" to desserts and cakes, and they will give themselves a dessert after every meal. Some people also said, "As long as I open a food book, I will feel hungry, even if I have just had enough." Others "eat" to relieve anxiety, cope with stress and suppress anger.

What you can do now is:

Go back to physical hunger and get hungry. When eating, don't wolf down, chew slowly; No extra meals, no buffet.

Still under the temptation.

Explanation: Static is the antonym of movement. Sleepiness, sedentary after meals and laziness are all manifestations of a static lifestyle.

Because of different genes, some people naturally metabolize faster than others, while others' bodies store fat more efficiently, which means that people with "obesity genes" spend more time metabolizing calories than those with fast metabolism. When food enters the body, it will become free fatty acids. In order to metabolize this part of calories, obese people should consciously increase exercise, such as taking a walk after meals and exercising properly.

Exercise to lose weight is a way to lose weight that many people admire, because exercise can promote metabolism and consume excess fat in the body. However, obese people had better choose cycling, jogging and swimming instead of strenuous exercise with impact, such as a fat remover.

No matter what kind of physique, if you want to lose weight, proper exercise is a must! Nowadays, many weight-loss institutions have introduced the method of "being exercised" to lose weight, aiming at people who want to be thin but are too lazy to exercise, but in fact, "don't stand still" is often within our power, such as not sitting immediately after meals and standing for fifteen minutes; Ten minutes' drive, no need to drive! "

What you can do now is:

1, take a walk after meals and sleep no more than 10 hours every day.

2. Choose the exercise mode that suits you. Don't be too intense. The key is persistence. It is best to eat something 2 hours before fitness, but it is not recommended to eat a lot.

3. Pay attention to the "visceral" movement and do abdominal breathing 15 minutes every day.

"five precepts" cold

Explanation: "Cold" here is not only relative to "heat", but also refers to "heart cold" and "body cold". A person who loses confidence in himself and his future is called "chilling" (see "a warning"). "Body cold" makes fat deeply "fall in love" with cold parts, because it is necessary to "protect" them-the human body is sometimes so delicate.

Have you noticed that women in the Middle East are "wrapped" from head to toe, but the only exposed belly is very fat; Most women in Japan like to wear short skirts without socks all year round, and their legs always look strong. That's because fat naturally has the function of "keeping out the cold and keeping warm". When it sees which side is "cold", it will take the initiative to "surround" it, as if to cover the cold place with an upper quilt.

"Because the human body keeps 37. 5 C, if it is cold, the human body will automatically turn on the system and increase fat to keep warm. " Always eat some cold food that is not easy to digest, the chance of obesity will increase, and the stomach will always be cold. Because the stomach and intestines are accelerating and can't heat the body, you can only increase fat if you want to ensure normal body temperature. This is why you are covered with a "fat quilt" when it is cold. Therefore, obese people should eat more hot foods, such as whole grains, avoid cold and acidic foods (such as carbonated drinks), and eat more digestible foods. Like milk, soybean milk and so on. Their macromolecule protein is very different from human protein, which is not easy to digest and absorb. Tofu is not easy to digest at night. Fruit has high sugar content and high acidity, so "fruit meal" is not conducive to weight loss, and it is not recommended to take fruit as the finale after a meal, but you can occasionally eat fruit to supplement the essential vitamins of the human body.

What you can do now is:

1, wearing high heels all day will lead to blockage of arteries and veins. Usually, you can soak your feet with hot water every day to promote blood circulation in your legs.

2. Cold can be discharged by the method of "driving cold with heat", such as fumigation and moxibustion.

Noun explanation: This ring is mainly aimed at puffy people. Irregular diet, improper work and rest, staying up all year round, etc. These bad living habits can easily lead to edema.

By analyzing the proportion of customers in the weight loss market, it is found that the proportion of obese people caused by endocrine disorders is rising rapidly. And bad habits and lifestyles such as staying up late, eating irregularly, insomnia, and a long-term vicious circle are the "incentives" for endocrine disorders.

The six precepts are irregular.

Explanation: For MM with bad living habits, even if you lose weight by external means such as instruments and massage techniques, you should gradually establish a good lifestyle and slowly adjust from diet, sleep and exercise habits, otherwise it will easily rebound.

Weight loss is divided into three stages, one is the treatment stage, the other is the consolidation stage, and the third is the later stage of self-adjustment. People like the treatment stage best, because at that stage, the reduction of meat is the most obvious, and losing a few kilograms a week quickly always makes them feel happy, which ignores the very important second stage-consolidation period. "The consolidation period is generally 1-3 months, which is very important. First, if free fat does not solidify, it will stop losing weight, and getting fat is certain; Second, losing meat is only a superficial phenomenon. If the endocrine and metabolic system is irregular, then this fertilizer is still equal to white reduction. " The last stage depends on our self-supervision. As long as we don't suddenly overeat, we generally won't rebound.

What you can do now is:

1, give yourself a rough schedule and stick to it.

2. refuse to stay up late and improve sleep. If you have to stay up late, you'd better have a rest at other times, and taking a nap at noon 10 minutes is also very useful.

Playing badminton and going outdoors more are also good ways to get rid of staying up late and getting fat.

"Seven Commandments" Give up halfway

Explanation: You didn't gain weight in a day, so don't expect any panacea to make you lose the devil's figure in a day. If you want to lose weight in a month or two in some way, and then you can "eat your old money" from now on, then you will be disappointed; On the contrary, if you decide to make it a way of life, it will definitely surprise you.

It is often heard that someone lost 20 pounds in a weight-loss institution within a few months, then lost control of his diet and life, gained 30 pounds in a short time, and then decided to "swear to death" to lose 40 pounds. In fact, if you don't "correct" your life, losing weight can only be repeated and endless.

Moreover, the impact of repeated weight loss on health is not optimistic. Studies have shown that repeated weight loss will reduce the long-term immunity of the human body. Although the specific reasons have not yet been identified, researchers have found that repeated weight loss will reduce cell vitality and reduce the ability to resist colds, infections and early cancer cells.

Make up your mind to completely "quit" obesity physically, and make it your habit and lifestyle to quit obesity, so that you can have a graceful figure in health. The ultimate success in abstaining from fat is definitely the victory of the firm!

What you can do now is:

Prepare a bracelet and a notebook. Put on the bracelet and start a new life with the "seven precepts". You can record the details of your life in your notebook to remind yourself. As long as you don't keep the precepts, change the bracelet to the other hand. And so on, until this bracelet can be worn on the same hand for 2 1 day, congratulations, you basically "quit fat"!

"Bajie" poison

Description: Most obese people (especially those with abdominal protrusion) have constipation, and some people think it is poor detoxification. From the perspective of traditional Chinese medicine, any disease is caused by poor meridians and imbalance of yin and yang. Because the meridians are impassable, toxins and garbage in the body cannot be discharged smoothly and accumulate in the body, forming obesity.

A meridian expert uses the road traffic network to compare the meridians of the human body, which is very vivid. Where the traffic jam is not alleviated, the whole traffic system will be paralyzed. Many people think that being fat means eating too much, but actually eating too little. Obstacles in the circulation of tissue fluid in the meridians lead to the accumulation of garbage and toxins in the body, and obesity is formed over time.

Therefore, "unblocking" blocked meridians is the way to lose weight. In recent years, acupuncture, moxibustion, massage to lose weight, stretching tendons to lose weight, or brushing and dredging meridians with tools are all evolutionary forms to stimulate meridians to lose weight. Massage can dredge the qi and blood in the meridians, coordinate the viscera, and let the human body better adjust its "income and expenditure" by itself.

What you can do now is:

1, drink plenty of water, and accelerate the excretion of toxins in the body by sweating and defecation.

2. Dredge meridians and detoxify by some simple and small methods. For example, taking a bath, as long as it is hot water and sweating, can play a role in detoxification and promoting metabolism. If you want to enhance the effect, you can add sweat bath/salt, conditioning aromatic essential oil and so on. Knock on the pulse (at the waist, like a belt winding horizontally). The method is to lie flat on the bed, and then gently pat the left and right waist where you feel sore and fat, 100 times or more. Of course, it is necessary to master the method and intensity of pulse-taking, especially for the elderly and infirm, and act accordingly; Push the abdomen, that is, push the abdomen, with fingers, palms and fists, from the heart to the lower abdomen, once every morning when you get up, once before going to bed at night, even when you are bored.

How to lose weight correctly, quickly and effectively? 2. Diet.

Drink more water and drink enough water.

Water is the source of life. It is also one of the most important substances to lose weight. Drinking eight glasses of water every day is our normal water consumption. The specific drinking water must be 1800ml-2000ml. If you lose weight in summer, it is normal to drink at least 3000ml every day. Drinking plenty of water can help you expel excess toxins from your body, clean up your intestines and increase your satiety. It is a good product to lose weight. Therefore, mm who loses weight must remember to drink plenty of water!

Arrange three meals reasonably

Breakfast can not be ignored, not only to eat, but also to eat well. But you can only eat high-fiber cereal and low-fat milk for breakfast, and fruits and the like can be properly matched, such as apples, bananas and grapes. This diet can not only help defecation, but also be a very nutritious and healthy diet. Lunch was full, mainly vegetables, and the amount of staple food decreased accordingly. As for eating meat, eat lean meat; Dinner can be eaten in advance, but you must not eat too much, mainly light, drink more soup and eat seafood.

Fasting for three hours before going to bed.

The biggest taboo of losing weight is eating at night, especially some weight-loss mm are used to eating snacks while watching TV. This is the worst living habit. When you sleep at night, your body is completely inactive, and everything you eat will be absorbed by your body and become fat. So it's best not to eat any more. If you really want to eat, you'd better prepare yourself more fruits and the like. This is entirely possible.

Absorb energy suitable for body growth.

Eating the right food is very important for losing weight. However, it is equally important to eat the right amount of food to absorb the energy needed by the body.

In order to lose weight quickly, you will want to burn as many calories as possible. But you don't want to starve yourself, so you'd better eat about 1200 calories every day. This number doesn't sound like much, but please believe that 1200 calories of healthy food will make you more energetic to finish a hard day's work than 1200 calories of unhealthy food.

Second, sports.

Fall in love with sports and stick to it.

On the road of exercise to lose weight, you should obviously feel that no matter how good the exercise to lose weight is, if you don't stick to it, it will definitely rebound. The reason is simple, because you didn't insist on doing it. Recommended sports: jogging, swimming, jogging, cycling, etc.

aerobic exercise

In order to lose weight as soon as possible, you should insist on aerobic exercise every week. Exercise for at least half an hour every day, and gradually increase to one hour every day. Never give up halfway, or fishing for three days and drying the net for two days may not be effective. Even if it has an effect, it is not obvious.

As for what aerobic exercise to do, there is actually no specific designation of what kind of exercise to do, as long as it is related to exercise. You can go running, playing football, hiking and so on. As long as you take the first step of exercise, take an active part and stick to it, you will soon lose weight successfully.

Weightlifting training

Burning fat, aerobic exercise is a convenient activity, but you should also do weightlifting training twice a week.

method reducing weight

Operation method

1. Running is the most effective exercise for cardiovascular health care and disease prevention.

2. Running is the most convenient aerobic exercise, which can be carried out anytime and anywhere.

Running is a low-cost exercise, and it doesn't cost a dime.

Running is the best way to relieve stress.

Running can burn calories quickly in any way to lose weight.

6. Running is a very flexible sport and can be started at any time.

Yoga method

1. From the point of view of physical exercise, it is best to keep practicing every day. If you are busy, practice at least twice a week, each time between 1 ~ 2 hours, so as to ensure the practice effect. If you practice at home, it will take at least 30 minutes to have a significant effect. If you don't have enough time, you can practice pranayama or meditate for ten minutes.

2, should wear loose, sweat-absorbent, breathable cotton or linen clothing, coat to fit, in order to complete some handstands. It's better to tie your pants tightly, not elastic. At present, the more popular clothes made of pure cotton and lycra are also better choices.

3. Practice yoga without shoes and barefoot. On the one hand, barefoot can relax the legs, enhance the perception of the soles of the feet, massage and squeeze the soles of the feet; On the other hand, the friction between the sole of the foot and the ground facilitates the completion of yoga postures, especially balance exercises. Of course, if the weather is cold, you can also put on socks to practice.

4. Early morning and before breakfast are the best time to practice yoga, followed by 3-4 hours at night or after meals. Other times are fine, but after keeping an empty stomach or fully digesting (digesting food). As for meditation, you can choose to practice late at night or around 4 am. If you don't have time to concentrate on practicing, you can also divide the exercise into several or even more than a dozen paragraphs. You can practice one or two yoga postures or carry out pranayama in five minutes: meditation, which is equivalent to a yoga class at the end of the day.

5. When practicing, many postures will squeeze into your stomach, and you may feel dizzy and even vomit after eating. Moreover, when practicing, the blood of the body is concentrated on local muscles or organs, which will affect the digestion and absorption of food and increase the burden on the heart. If you feel hungry, you can eat a small amount of digestible food 1 ~ 2 hours before practice, which can alleviate the hunger in practice.

6. Taking a bath will make it easier to practice yoga poses. After practicing yoga asana, it is best to take a bath after 15 minutes, because your body will become sticky because of sweating. Taking a bath before and after practicing yoga poses can make your body and mind more excited.

Conclusion: Drink plenty of water. Running is the most effective exercise for cardiovascular health care and disease prevention. If you are determined to lose weight, you'd better keep practicing every day. In this way, in the process of losing weight, you will know. You are losing weight step by step. If you stop, you will bounce back. If you persist, you will have unexpected results.