How to lose weight effectively?

10 Diet Tips to Slim Your Body When it comes to losing weight, everyone has a set of weight-loss bibles that they follow, such as: not eating noodles and meat, only eating lunch and two meals a day, and you will lose weight. , As long as you don’t eat anything, you will definitely succeed... But this is a misconception of many dieters. Maybe a weight loss method that blindly teaches you to eat less or blindly avoid eating certain foods can really make you lose weight in a short period of time, but the weight loss process will also make you "painful", such as the apple weight loss method, boiled food, etc. The chicken diet will definitely make you feel nauseous when you see apples and chicken, and after you return to your normal diet, your weight will quickly expand like a balloon. It is undoubtedly more gain than loss! Therefore, a weight loss method that can make you lose weight healthily and for a long time can be called an effective weight loss method. The secret lies in using diet control methods to intelligently absorb enough "nutrients" and reduce the absorption of "calories". Achieve the effect of losing weight and strengthening your body. Now, let us implement this correct dietary concept in our daily life and implement the following 10 practical weight loss dietary principles. You will find that it turns out that you really don’t need to be hungry to lose weight! 1. Eat a good breakfast, a full lunch and a small dinner. According to a research report by American physiologists, the human body's metabolic rate is higher in the morning than in the afternoon, and in the afternoon than in the evening. In other words, food eaten in the evening is easier to "compost", so skipping breakfast will not be helpful for weight loss, and breakfast is The source of energy for the day must be eaten! 2. Replace staple foods with coarse foods, such as brown rice and whole wheat products. Sweet white rice is a staple food eaten by Chinese people. However, during the production process of white rice, the bran and germ, which are rich in fiber and vitamins, will be ground. Therefore, eating white rice can only absorb calories but no nutrition. Therefore, it is best for you to change your eating habits and replace refined white rice with coarse foods such as brown rice and whole wheat products. Not only can you eat more nutrients, but dietary fiber can also prevent constipation, colorectal cancer, and cardiovascular disease, which is good for those who want to lose weight. There are also many benefits to people. 3. The taste should be as light as possible, with less salt, soy sauce, tomato sauce and other seasonings. Although lettuce salad and boiled vegetables are indeed ideal foods for those who want to lose weight, if they are topped with a thick layer of salad dressing, minced meat, and soy sauce, then the weight loss plan will be completely defeated because all oil, salt and , sugar, MSG... and other seasonings are all high in calories! If you are a person who is used to eating heavy flavors, you can actually choose foods rich in natural spices such as onions, ginger, garlic, pepper, etc., which can not only make the food taste more vivid, but also be more beneficial to health. 4. Drink a bowl of soup or a cup of boiling water first, and then start with your favorite foods. When eating, are you accustomed to saving your favorite food for last? Even if you are very full, still don’t forget to have a bowl of hot soup? In fact, these wrong little habits are the reason why you can’t lose weight! Drinking soup after a meal can easily make people overeat, dilute gastric juices, and affect digestion. Leaving your favorite food for last will quietly increase your food intake. People who want to lose weight successfully should start changing their diet. It is a habit to drink a small bowl of clear soup or a cup of boiling water before meals. If you have any food you like, please say goodbye. If you develop this eating habit, you can achieve the effect of reducing your diet invisibly. 5. Choose foods that are more laborious. For example, it is better to eat chicken with bones than diced chicken. The more time you have to spend on deboning and picking out thorny food, the more it will delay your eating time, satisfy people's desire to chew, and make you feel full earlier. 6. Chew food at least 10-20 times before swallowing. The smart way to eat to lose weight is to extend the meal time as much as possible (a meal should take at least 20 minutes or more), and more importantly, chew slowly and chew slowly, taking at least 10 to 20 bites for each mouthful, so as to feel full early. It can also reduce the burden on the stomach. 7. Never force yourself to eat again after eating until you are eighty-cent full. Eating only eight cents full is a secret recipe for health preservation for many longevity people. For people who are constantly trying to lose weight, "eight cents full" is a more convenient and effective rule than counting calories, because if you limit your caloric intake too much, it will often lead to people losing weight. You may be so hungry that you give up halfway, but if you choose nutritious food and eat until you are eighty full, not only will you not feel hungry, but you will also naturally lose at least about 500kcal of calories every day! 8. Brush your teeth or rinse your mouth immediately after eating.

Brushing your teeth immediately after eating can not only reduce the chance of oral diseases, but also keep your mouth fresh and less prone to cravings. You can prepare a set of travel toothbrushing supplies in the office to keep your mouth healthy and fresh at all times and suppress cravings. If it’s not convenient for you to brush your teeth, you should at least rinse your mouth! 9. Try to avoid snacking, especially while watching TV. Snacks are extremely high in calories. If you really want to lose weight, you should stop stuffing bags of potato chips and chocolate into your mouth! Especially when watching TV, be sure not to let snacks appear within arm's reach. Otherwise, after watching a TV show or a TV series, the calories you eat unknowingly are amazing! 10. When you feel hungry, it is better to eat something small first than to endure the hunger. As soon as you feel hungry, eat something selectively, such as tomatoes, skimmed milk or hard-boiled eggs, to avoid overeating when you are extremely hungry. Because one large meal is more likely to make people gain weight than 3-4 small meals, because eating more secretes more digestive juices, and fat tends to accumulate after food is digested and absorbed, so avoid eating a big meal after being overly hungry. The following 10 methods are considered by experts to be the best ways to lose weight. Based on an average daily intake of 2,000 calories. 1. Reduce caloric intake: Nutritionists believe that no matter what you control - protein, carbohydrates or fat, what ultimately reduces is caloric intake. If a person consumes 800 fewer calories, he can lose 10 pounds in six weeks; if he consumes 500 fewer calories, he can lose 10 pounds in two and a half months. But be careful not to lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person must consume at least 1,200 kcal of calories per day. If too little calories are supplied to the body, muscle will be lost. Muscles are the key for the human body to consume calories and promote metabolism. 2. Eat one less bite of meat and lose 10 pounds in 2 months: Experts point out that each gram of fat contains 9 kilocalories. Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal. Therefore, if you want to lose weight, you don’t have to eat less. You can replace the daily fat-containing foods (such as butter and other foods) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat every day, , can reduce weight by 10 pounds in 2 months. However, not everyone can lose weight by eating less fat, and eating too many carbohydrates can also lead to weight gain. 3. Reduce food intake: If you want to lose weight, you don't have to give up your favorite foods. The important thing is to control them. If you prefer a certain food and eat a large amount, you should pay attention to reducing the portion each time. Instead of consuming 200 grams of meat 4 times a week, eat 100 grams each time. In this way, you can consume 1,200 fewer calories and significantly reduce your weight in about 7 and a half months. It is recommended that dieters place a scale in the kitchen and post a warning sign to remind themselves of the weight of food intake. 4. Lose 10 pounds in 5 weeks with 1 meal a day on a liquid diet: It is usually very convenient to prepare a liquid diet. If you only consume liquid food or drinks for one meal a day, you can lose 10 pounds in 8 months. Liquid food should be varied to avoid nutritional deficiencies. Under the guidance of a doctor, you can even eat two liquid meals a day. This can result in a weight loss of 10 pounds in 5 weeks. But make sure the liquid food you choose can provide the nutrients and protein your body needs, and ensure three meals a day. 5. Walk for 45 minutes and lose 10 pounds in half a year: Walk 5 kilometers once a day, 5 days a week, for 45 minutes each time. You can lose 10 pounds in 6 months by doing this. If you walk 6.5 kilometers in 45 minutes, your weight will drop faster. Maybe someone will say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite. Therefore, before or after walking, you can eat some low-fat foods or fresh fruits, and drink more water to replenish the body water lost due to sweating. 6. Fixed exercise: Performing fixed exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle, and make you energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can lose 10 pounds in 4 months Swimming, 4 hours a week, can reduce 10 pounds in 4 months; Cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can reduce 10 pounds in 5 months. If you have not done regular exercise before, you should do less at the beginning to prevent harm to your body. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.

7. Strength training: Strength training can strengthen muscles. The more muscle you have, the faster your metabolism will be. A 45-minute weightlifting session three times a week can help you lose 10 pounds in 10 months. To avoid injury, ask a trainer to help choose the appropriate weight and develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility, and the weight and frequency of weightlifting can be gradually increased. 8. Reduce caloric intake and combine it with walking: Use soda water instead of Coca-Cola to reduce your daily caloric intake by 150 kcal. If you add in 5 kilometers of 45-minute walks five times a week, you can lose 10 pounds in 3 months. If you lower your calories even more and still keep walking, you can lose 10 pounds in 7 weeks. 9. Combining fat intake with weight lifting: This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. Eat 20 grams less fat every day and lift weights for 20 minutes, three times a week, and you can lose 10 pounds in three and a half months. 10. The best choice: Based on the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake, strengthen exercise and strength training. As long as you have confidence and persevere, you will be able to lose weight, build muscle, and promote cardiovascular health and body metabolism. Reduce your calorie intake by 100 kcal every day, walk 3 kilometers three times a week for 30 minutes each time, and do weight lifting twice a week for 40 minutes each time. This combination can result in a weight loss of 10 pounds in 5 months. If you combine the three methods at the beginning, you may not be comfortable with it, so you might as well try to increase it gradually. For example, add it one method at a time. Be patient and don't rush. Experts point out that women should ideally lose 1-0.5 pounds per week, and men should lose 1-2 pounds per week.