Can you lose weight like this? Go! ~~~~~~~

1 Every meal should last at least 20 minutes.

Having enough time to eat is, of course, the first condition for learning to chew slowly. Set aside at least 20 minutes for each meal, because the brain will not receive the signal that it is full until 20 minutes after eating. If you eat too fast, even if you have eaten a lot, your brain won't have time to signal that you are full. If you don't feel full, keep eating, and the more you eat, the more you overeat. By the time I really feel full in about 20 minutes, I am actually super full, and it has already caused a great burden to my stomach. This is one reason why people who eat fast tend to get fat. So whether it's breakfast, lunch or dinner, no matter how busy you are, you should set aside at least 20 minutes for your stomach and body.

Get ready to enjoy the food with pleasure.

Plenty of time is the first condition, and there is a relaxed dining mood. Now that you have set aside 20 minutes to enjoy the delicious food, put aside all the tedious work at hand for the time being, stop thinking about the endless information and concentrate on the delicious food wholeheartedly. When you are ready for enough time and relaxation, you can enter the next major stage of formal training in eating skills.

3. Chew each bite carefully for more than 30 times.

Put down your chopsticks after each bite, concentrate on chewing your mouth, and slowly count the chewing times, 1, 2, 3, ... 28, 29, 30, and silently count from 1 to 30 in your mind. It takes some patience. Chew with your mouth every time you count, and count to 30 before you can swallow the food in your mouth. You are used to wolfing down food, so you won't be used to chewing so carefully. When you chew, you can't help swallowing food. Actually, I'm the same. The usual eating habits are really not elegant. But it doesn't matter, everything is difficult at the beginning. Practice a few more times and think about how thin you want to be, and you will gradually get used to this eating speed.

Make a chewing record for yourself.

Make a simple chewing record for yourself, which is also aimed at chewing 30 times per bite. Every time you eat, you should prepare a form, and put a tick on the form every time you take a bite. Just do what the third step says, and cross it if you don't do it, so that you can better urge yourself to work hard and slowly develop the habit of chewing slowly. A week is a cycle. After several cycles, you will feel a sense of accomplishment when you see the papers full of tick marks. I could have done it, and at the same time, you found that your appetite seems to be getting smaller. In fact, it's entirely because you have practiced a good kung fu of chewing slowly.

Choose foods that are chewy or rich in fiber.

To learn to chew slowly and make it easier to chew slowly, you can choose some chewy or fiber-rich foods, such as French bread and celery. Use these foods that need to be chewed many times to cultivate the feeling of chewing food in your mouth first, and gradually you will get rid of your usual habit of wolfing down.

Take a sip at a time with a small spoon.

Replace the chopsticks you used to eat with a small spoon, and remember to use a small spoon, because if you are not used to eating with a small spoon at first, the speed of eating will definitely slow down, so if you eat at such a slow speed, eat slowly and only take a small bite at a time, you will find that your brain has already received a sense of fullness before you finish eating a bowl of rice.

Reduce calorie intake

Nutritionists believe that whatever you control-protein, carbohydrates or fat-will eventually reduce your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that each person should consume at least 1200 kcal per day. If too little heat is supplied to the body, he will lose muscle. Muscle is the key for human body to consume calories and promote metabolism.

Eat less fatty food.

Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can be used to replace foods with high fat content such as cream. Experts believe that if you only eat 20 to 40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Reduce food intake

If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, each time is 100 grams, so you can consume less calories of 1200 kilocalories and lose 10 kg in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Eat more liquid food.

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

lose weight

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you go 6. 45 minutes and 5 kilometers, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

Fixed exercise

Doing regular exercise 3 ~ 5 times a week is a good way to reduce body fat, lose weight, gain muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

Strength training

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

Reducing calorie intake combined with walking

Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.