Easy to get rid of excess meat in summer, obey the 8 golden rules

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Easy to get rid of excess meat in summer, obey the 8 golden rules

Guide: In the summer, weight loss has become a top priority.

Want to slim out the S curve?

Then you have to choose the right way to lose weight.

Below, Xiaobian tells you the 8 golden rules of healthy weight loss, so that you can easily win in the summer weight loss campaign!

銆€銆€1.

Write down your diet and want to lose weight, just write down what you eat together!

This voice may be a bit boring, but if you stick to it for a long time, you will see a lot of rewards.

Studies have shown that insisting on writing a food diary can achieve a more ideal weight loss effect.

Write down your daily diet, including some important details such as time, place, reason and how much you ate.

Reviewing these details as you analyze your diary will help you better understand your eating habits and will be very helpful in improving your weight loss program.

銆€銆€What to do: You only need one notebook, or you can make the diet details into an Excel worksheet, or store it on your smartphone.

Anyway, in some way, as long as it is a diary that can carefully record the diet, it is the best companion in your weight loss process!

銆€銆€2.

Increasing protein intake Protein is an important nutrient for maintaining good health. In addition, it is an important substance for healthy weight loss.

Protein can promote muscle growth and maintain weight.

This is because the protein requires a dose of time and transfer to digestion, which will also increase satiety, reduce your food intake and speed up the assistant’s burning!

銆€銆€What to do: Even if you add protein to every meal, you may not be able to meet your daily protein needs.

So, add protein to your snacks.

Many resting diet foods contain a lot of quality protein.

These include low-fat yogurt, beans, nuts and more.

銆€銆€3.

Add more color to each meal to eat red, yellow, orange, green, or purple food, thus increasing the proportion of fresh fruits and vegetables in your diet.

They are super-slimming foods with low levels and metabolizing vitamins and minerals that both increase your satiety and don’t worry about excessive conversion.

銆€銆€What to do: Try to store fresh fruits and vegetables as much as possible, so you can choose more of them.

It’s best to make them into low-fat vegetable and fruit salads or fruit slices, so you will naturally think of these good friends when you want to eat snacks!

銆€銆€4.

Stopping over-eating dieting can’t help you lose weight at all, and it will make you lose more fat.

Excessive dieting can’t add enough energy to the body. Unfortunately, burning requires energy. Therefore, excessive dieting will slow down or even stop accidental burning, which will result in weight loss failure.

In addition, excessive dieting will make you overeating because of obesity!

銆€銆€What should I do: Eating less and eating more meals is a very effective way to lose weight.

Regular eating can continuously increase the secretion of saliva, increase the production of digestive enzymes, stimulate peristalsis, and effectively control appetite.

Therefore, in the case of ensuring the right amount of intake in the body, the snacks that are late and low in the meal are also a healthy way to lose weight!

銆€銆€5,

There are reasonable goals and plans. Don’t always think about slimming down at once, that’s impossible.

If you want to stay slim for a long time, you must stick to a healthy way to lose weight.

Therefore, a reasonable weight loss goal is the key to your successful weight loss.

In addition, unplanned diet and three-point heat exercise can also lead to weight loss failure.

銆€銆€What to do: A 1-2 pound drop per week is the ideal weight loss.
Planning a daily diet and a 30-minute aerobic exercise every day is also a must for successful weight loss.
銆€銆€6.

Slower studies of eating have shown that it takes at least 20 minutes for a person to start eating to the brain to receive satiety information, and eating too fast can result in excessive calorie intake.

銆€銆€What to do: Chewing slowly can help you reduce your food intake.

In addition, sitting at the table and relocating, often cooking yourself is also a good way to reduce the introduction of repeated!

銆€銆€7.

Don’t give up easily. Because you have eaten an extra piece of chocolate, you fall into the mindset of “I messed up.”

Then there will be the idea that “it is better to continue to eat, anyway, today is broken.”

Repeating weight loss will only cause a constant rebound, and then cause you to give up in failure again and again.

銆€銆€What should be done: Perseverance is one of the golden rules for successful weight loss.

Losing weight is a long-term process, and both mistakes and depression are essential.

So, in any case, you must stick to it, and giving up easily will only make you never achieve the effect of losing weight.

銆€銆€8.

Adhering to moderate exercise is the best way to burn fat and is one of the most effective ways to lose weight.

The most effective weight loss exercise is aerobics such as jogging, swimming, yoga, walking and so on.

Therefore, MM who wants to lose weight should remember to keep exercising!

Of course, excessive exercise will cause you to eat too much because of excessive consumption in the body, which is not conducive to weight loss!

銆€銆€What to do: 30 minutes of aerobic exercise every day, this will help you fully consume calories.

If you want to increase the burning range, you should develop a healthy life habit, such as sitting in a multi-station, less elevators and more stairs!

2 big tricks at night, eating wild will not be fat

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2 big tricks at night, eating wild will not be fat

If you eat very few people for dinner, you will be screaming at ten o’clock. If you want to eat, you are afraid that the weight loss plan will fall short. If you don’t eat it, it is really difficult. What can you do?

Today teaches you a good way to eat and not be afraid of gaining weight.

銆€銆€First, sleep 4 hours after a meal. Q: In the daytime, the company always eats a full stomach, but the mother has a rich dinner at night. If you don’t eat, you are too sorry for your mother. What should I do?

銆€銆€A: Do you want to eat good dinner?

can!

Go to sleep after 4 hours.

銆€銆€Special reminder: Under normal circumstances, it is better to eat 70% or 80% of dinner. You can’t eat it until you support it.

銆€銆€Declassification: In fact, this is not a good solution, it is easy to understand, eating at night and sleeping right away can easily cause slight accumulation.

So the key is to promote the speed of digestion. Even sitting and writing while going to bed is a kind of exercise. Exercise leads to digestion, and occasionally it will not accumulate.

銆€銆€Life is not normal mm, often staying up late.

Because I was afraid of getting fat, I still didn’t dare to eat more dinner and worried that I would be hungry in the middle of the night.

銆€銆€Second, no matter what you eat after a meal, what method to use to lose weight, remember that exercise after dinner is right.

銆€銆€For lazy words: walking – lazy crush can choose to walk, but such a low amount of exercise wants to rely on it to lose weight will be remembered, but at least can help digestion!

銆€銆€Reminder – how to use a walk to lose weight?

If you have decided to list your walk as your own fitness program, there are several ways to walk for your reference.

銆€銆€Recently, I have often heard that eating bitter gourd every day can lose weight. It is said that this method is very effective, popular in the United States, Japan, and does not need to diet, no exercise, how long to sleep, how long to eat, what to eat.

銆€銆€Half-lazy words: jogging-jogging, exercise time lasts for more than one and a half hours, can’t be interrupted, 10 minutes or 20 minutes of exercise is not consuming, so at least half an hour or more!

銆€銆€Reminder – Do you know where to pay attention when running?

Head and neck, thighs and knees, etc. One of the keys to light consumption is trying to exercise with exercise intensity close to your anaerobic threshold (anaerobic threshold), and the correct posture allows you to waste too much energyAchieve this intensity.

銆€銆€If you are not lazy: weight loss exercise – all kinds of weight loss exercises, it takes 30-60 minutes, I am afraid that you are lazy, can you do it every day?

銆€銆€Note: After finishing the action, lie flat for a while, relax the abdomen, do not be too intense during exercise, think about the abdominal muscles in the brain.

Maybe you don’t know that it’s okay to move your little scorpion to strengthen your stomach and stomach.

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Maybe you don’t know that it’s okay to move your little scorpion to strengthen your stomach and stomach.

The hyperactive toe claw can be seen from the meridian, the stomach passes between the second toenail and the third toenail of the foot, and the inner chamber of the spleen and stomach is at the toe nail.

First of all, people with strong short-term functions gradually grasp the ground with their toe claws.

Therefore, the gastrointestinal function sighs that the weaker bats do not hinder the regular exercise of the toes.

While the calf is concentrated on the spleen and stomach, while moving the toes, the calf can be massaged from top to bottom in turn, and the effect will be more obvious.

Because, the calf is concentrated on the acupuncture points of the digestive system, like the spleen meridian, the liver of the three yin in the calf area, the stomach, the gallbladder of the foot Sanyang on the outside of the calf, able to strengthen the spleenThe outside of the three inches.

According to these acupuncture points, you can engage in the role of strengthening the spleen and nourishing the stomach.

Need to pay attention: the strength of the time to feel comfortable after pressing, but do not massage when oversaturated and hungry.

The acupuncture points of children’s spleen and stomach are different from those of adults. Do not choose this method to strengthen the spleen and stomach.

The daily metabolic disorder can strengthen the gastrointestinal motility, strengthen the digestion and absorption function of the gastrointestinal tract, increase the depth and frequency of breathing, cause the diaphragm to move up and down and the stretching of the abdominal muscles, thus developing a better massage for the fever.effect.

People with stomach problems can participate in Tai Chi, walking, jogging, cycling and other sports.

When you start exercising, your exercise intensity should be small.

If you use a slow, full-body relaxation walk, you can walk for about two seconds, with a time interval of 20?
30 minutes, improve the rehabilitation function, to eliminate abdominal distension, hernia, and promote ulcer healing.

As the condition improves, the amount of exercise can be appropriately increased.