Many people think that they are cute when they are fat. While enjoying delicious food, they forget about body management and will spend more time and energy on losing weight in the future.
Many obese people have lost weight many times, controlled their diet, and continued to exercise, but the weight loss effect is still very poor, and the weight loss speed is also very slow, which makes them gradually lose the motivation to lose weight.
As long as you develop a body that is easy to lose weight, you will be able to lose weight for the last time and never regain weight. If you learn ten living habits, you will find that your body loses weight faster and your whole body becomes relaxed. At the same time, you will find that losing weight is not a difficult thing, but an attitude of enjoyment.
First of all, develop the habit of going to bed early and getting up early. Going to bed early and getting up early can not only ensure your mental state for the day. It also helps to increase the level of endocrine secretion, ensures the normal secretion of leptin , improves the body's metabolic level, and helps burn more fat.
Second, prolong the weight loss cycle and don’t pursue losing weight quickly. The ideal speed is no more than two kilograms a week. Although it is slower, it protects muscles as much as possible and reduces fat so that it is difficult to rebound.
Third, a reasonable mix of refined and coarse grains, replace some of the refined rice noodles in life, such as brown rice , quinoa rice or pasta, buckwheat noodles and corn flour. Try to choose root and tube staple foods such as pumpkin, potatoes, sweet potatoes, corn, and taro for breakfast, and try to steam them.
Whole wheat bread is also ok, but most of the ones you can buy are not whole wheat as the main ingredient and have a lot of added sugar. Keep your eyes open for ingredient lists.
Fourth, quit three types of food, from heavy to light: trans fatty acids , fried foods, and mushy foods. I have talked about this too many times, yes. Many of your efforts have been in vain.
Fifth, fruits can be eaten, and the intake should be diversified. It is recommended not to exceed 300 grams per day.
Sixth, eat no more than six grams of salt per day. Don't eat boiled vegetables . Use oil for cooking, 25 to 30 grams per day.
Seventh, eat more high-potassium green leafy vegetables, about 300 to 500 grams a day, such as celery, spinach, Chinese cabbage, Chinese cabbage, , cabbage, chrysanthemum, lettuce, etc.
Eighth, drink 2000 ml of boiled water every day. Remember not to wait until you are thirsty before drinking, and it is best to drink it before meals. Finally, don’t eat fruit as a meal. Eating is always better than eating fruit. fructose is more likely to make you gain weight.
Ninth, eat enough protein, eat enough to weigh one to two kilograms of body weight every day, for example, you are 60. Eat enough 60 to 120 grams of protein every day. Two whole eggs for breakfast, chicken, duck, beef, mutton, fish, and seafood for lunch. There is no need to deliberately pursue skinless chicken breasts. After all, you are not an athlete. You can eat some soy products for dinner, such as tofu, tofu skin, and dried tofu.
Tenth, smart exercise. If possible, go to the gym and do strength training for one hour first, and then do no more than 30 minutes of steady-speed aerobic exercise at home. High-intensity interval training is preferred, and protein should be supplemented after exercise. Finally, make sure you drink 2,000 to 3,000 ml of water every day and get enough sleep for seven to eight hours.
The essence of losing weight is to change your way of living and your life. Those who adhere to these weight loss lifestyle habits have lost weight. The best way to lose weight is to develop good living and eating habits, which will allow you to lose weight quickly and easily, and develop a body that is easy to lose weight.
Lan Doudou nutritionist advocates a healthy and sustainable way to lose weight without going hungry. If you are still anxious about losing weight, join our weight loss fan group and check in to lose weight together. . Just follow Doudou’s nutritionist for guidance on life-oriented diet and weight loss!
Chief Editor of Lan Doudou Nutritionist
