Many people are just as ambitious when they lose weight. They hate to lose 20-30 pounds in 3 or 5 days. Once they fail to achieve their intended purpose, they are discouraged, and then they break the jars and fall. This way, the body weight also goes with ambition. Oshi wave-type exercise. In fact, losing half a kilogram a week is what experts think is the safest and most effective way to lose weight. The American figure specialist Gregg Garfield listed many Weight Loss tips in a book called How to Change Body Shape. He believes every detail is important when losing weight. And these details are the key to getting you half a kilo a week.
1. More food and less meat: If you have already started cooking with lean meat, then it's best to cut the meat in half and add some vegetables when making patties. This will not only increase cellulose, but also significantly reduce fat.
2. Eat something and then move: it is best to reverse this order. The thermal effects of food will accelerate the metabolic rate, resulting in a higher metabolic rate caused by exercise.
3. Change should be more: The type of food and color should be more, so as to maintain a balanced diet.
4. Try more plant protein: Many obese people are afraid to eat meat, but do not even keep the protein of the body also abandoned. Three-quarter cups of white lentils provide 7 grams of protein, while the same amount of green peas contain one egg.
5. Check the plan and take notes: List the most effective dieting strategies (eg eat only low-fat foods, limit eating, etc.), check once a month, because planning is easy and it is difficult to put into practice, but if you can Checking on time will make it easier to achieve the goal.
6. Note the ingredients of the dish: Too much to eat French fries, and baked potatoes and butter is not good, it is best to use chili sauce or soup.
7. Control appetite: Control appetites help control weight. When you are about to come, you can do some activities, such as showering, walking, watching TV and riding a bicycle. Anything that has nothing to do with eating will do.
8. Do not cook when you are hungry: When you are hungry, you will eat a small mouthful of sips during the cooking process, unknowingly eating too much food. The best way is to eat snacks like fruits before eating in the kitchen.
9. Eat together: Eating low-fat snacks is annoying, especially if you eat alone, so you have to develop the habit of low-fat snacks for the entire family. You can put all the snacks that are more beneficial to your health in cans. When you watch TV, you can eat each other and you will feel relish.
10. Prepare some emergency snacks: Older people should avoid being hungry in the middle of the night and chewing high-fat foods in the kitchen. You can put some healthy foods at home, such as pretzels, popcorn without salt, etc.
11. Visit the fruits and vegetables department: When visiting the supermarket, you should rely on the Department of Fruit and Vegetable. Most of the fresh foods there are: bread, fruits, vegetables and low-fat dairy products.
12. Bring your own snack packs: When driving or traveling by car, bring your own low-fat foods. If you must buy fast food, you should choose foods that are more beneficial to your health and avoid eating fried chicken and pork cutlets.
13. Do not eat butter: try to avoid eating butter. Use fresh lemon juice or vanilla sauce or vegetable salad instead of butter.
14. Breakfast change pattern: Write 7 low-fat breakfasts on the card and choose one each morning.
15. Avoid eating at midnight: Prepare food that does not interfere with health and eat at night when you are tired or stressed.
16. Record dietary records: If you only eat low-fat foods and your weight gains, you must keep a diet diary. Because the short-term record helps to identify eating and drinking habits that destroy diet plans.
17. Eat and buy first: Shopping centers have tempting snack bars. If you eat healthy foods before you buy them, you will not be tempted by snacks.
18. Eat slower: If you eat too fast, wait until you feel full and eat too much. Remember: When you have something in your mouth, you can't hold chopsticks and forks on your hands, so you can eat more.
19. Turn cooking: If your time is tight, you can take turns cooking with your family.
20. Pay attention to the color of the dining room: According to the study of the Johns Hopkins Medical School in the United States, warm colors such as red, yellow and orange will make the food more attractive and stimulate the appetite; and the cool colors such as blue or gray The opposite effect.
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