45 weight loss good advice to make you lose 1 kg per week
In today’s society, obesity has become one of the most headaches for women, especially the white-collar workers who are nine to five, but have not experienced spending too much time on weight loss.
Here are 45 tips for how to lose weight and how to easily have a good body.
More food and less meat: If you have started cooking with lean meat, then it is best to cut the meat by half and add some vegetables when making the meatloaf.
This not only increases the amount of cellulose, but also significantly reduces the amount of strontium.
Eat something and exercise: it is best to reverse this step by step.
The thermal effects of food improve the metabolic rate and thus the higher metabolic rate caused by exercise.
Change should be more: the variety of food and color should be more, in order to maintain a balanced diet.
Try the vegetable protein: Many people don’t dare to eat meat, but don’t even replace the protein that can maintain the body.
Three-quarters of white lentils provide 7 grams of protein, and the same amount of green peas contain one egg equivalent.
Check the plan and take notes: list some of the most effective dieting strategies (such as eating low-fat foods, limiting eating, etc.), check once a month, because it is easy to make a plan, it is difficult to put it into practice, but if you can check it on time,It is easier to achieve the goal.
Pay attention to the ingredients of the dish: eat too much French fries oil, baked potatoes and butter is not good, it is best to use chili sauce or soup.
Control your desires: Control your desires to help control your weight.
When you want to come, you can do some activities, such as showering, walking, watching TV and cycling, and anything that is not related to eating.
Hungry and not cooking: hungry, you will eat a small bite in the cooking process, and unknowingly eat too much food.
The best way is to eat snacks like melons before going to the kitchen.
Everyone eats together: the low-snack snacks eat more and are annoying, especially when one person eats alone, so you have to develop the habit of eating low-priced snacks for the whole family.
You can put all the snacks that are serious and healthy in your health in the jar. When you watch TV, everyone will eat it and you will feel relished.
Prepare some emergency snacks: Older people should avoid being hungry in the middle of the night and chewing on high-quality food in the kitchen.
You can put some healthy food at home, such as pretzel, salt-free popcorn and so on.
Visit the Department of Vegetables and Fruits: When visiting the supermarket, you should rely on the fruit and vegetable department, where most of the food is fresh: bread, fruit, vegetables and low-fat dairy products.
Bring your own snack pack: When you are driving on the road or traveling by car, you should bring some low-fat food yourself.
If you have to buy fast food, you should choose foods that are good for your health, avoid eating fried chicken, fried pork chops, etc.
Do not eat butter: try to avoid eating butter.
Replace the flour with fresh lemon juice or vanilla sauce or vegetable salad.
Breakfast changes: Write 7 low-fat breakfasts on the card and choose one each morning.
Avoid eating at midnight: Prepare some unhealthy foods and eat them when you are tired or stressed at night.
Keep a record of your diet: If you only eat low-fat food and your weight still increases, you must remember your diet diary.
Because short-term records help to find out the eating and drinking habits that undermine the diet plan.
Eat and buy again: The shopping center has attractive snack bars. If you eat healthy foods and then buy them, you are not easily tempted by snacks.
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Eat slowly: If you eat too fast, you will have to eat longer when you feel full.
Remember: When you have something in your mouth, you can’t hold chopsticks and forks, so you can eat more.
Take turns cooking: If your time is tight, you can take turns cooking with your family.
Note the color of the dining room: according to John of the United States.
Hobkins Medical School’s research, warm colors such as red, yellow, orange and other foods are more attractive and stimulating appetite; while cool colors such as blue or gray are the opposite.
Exercise: This is something that must be done every day.
Timed breaks: Exercise at about the same time every day, otherwise it’s easy to forget.
Weightlifting: Exercise muscle is an important way to consume amateur, but the action must be done accurately.
Exercises are diverse: if you’ve always been running, you can play table tennis, gymnastics or cycling.
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Using an exercise bike: Riding an exercise bike is a great exercise. Use your foot to speed up your heart and muscles and then restore normal speed.
Lie down: If you feel back pain while riding a bicycle, try a reclining car that protects your back in a reclined position.
Find an opponent: Exercise with friends, find a friend who is stronger than you, and a good opponent is the best driving force.
Step by step first observation: If you want to participate in aerobic exercise, you should proceed step by step.
Climbing the stairs: climbing stairs at a certain speed or moving on the stair machine can consume thousands of kilocalories in one hour.
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Don’t hold it by hand: Do not climb the stairs by hand, and don’t bend down, because it will reduce the consumption of throughput.
Do not take the elevator: take the stairs as a small sport.
Cultivate beneficial hobbies: buy food yourself, rub glass, plant flowers, etc.
Social activities: Plan social activities such as hiking, ballroom dancing, ice skating and tennis.
Boating: It can consume thousands of kilocalories per hour and is also a good aerobic exercise.
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Quiet exercise: Exercise can be done at any time.
If you wait in the supermarket to wait in line to check out, you can tighten the muscles of the abdomen and buttocks.
Such small movements help strengthen the muscles.
Sweat watching TV: Watching TV is doing some fitness activities, while watching the favorite programs, while exercising.
Exercise with music: You can dance with music.
Absolutely what kind of exercise, if the body’s movements match the music beat, it will be beneficial.
Sleeping in sportswear: This can change the habit of changing sleepiness.
Recharge your batteries: For the best results, you must have a good rest after a vertical workout.
Take a walk at lunch time or do some relaxing activities.
Take a pair of sneakers to the work place.
There is room for it: the goal is too high, but it makes people lose confidence.
Steady pace: Exercise is not to look at both sides, as when talking to others, the eyes should look forward.
Turn it into zero: If you can’t smoke for the expected time, you don’t hinder the separation.
Doing 3 times a 10-minute exercise a day is the same as doing a 30-minute exercise.
Make a bet: Make a bet with a friend, and the competition will greatly improve the success rate.
At the same time, think more about people who can persist in exercising and succeed, so that you can last forever without waste.