First, you can prepare some low-calorie foods that can satisfy your chewing desire, such as cucumbers and carrots. Second, drink more water. Water is good for your health, and it can fill your stomach and make you eat less. Third, lemon and lime juice can be used instead of soy sauce, salt and fattening bean paste, pepper and other condiments. Fourth, choose a diet that suits you better, otherwise it will be implemented for two days, and if you can't stand it, you will give up halfway. Fifth, we should control the food intake of each meal in advance, and don't eat too much because we don't want to leave. 6. Use a small dish and a small bowl, and you will feel more satisfied. 7. Give yourself a weight loss reward. For example, if you lose 2 kilograms, you can buy a small gift or watch a movie. With this incentive, you will continue to lose weight more happily. Eight, eat lettuce or other vegetables before attending the dinner; When the big meal is served, it is not so tempting. Cultivate some hobbies, such as knitting sweaters or gardening, which can divert your attention when your appetite is strong. 10. Seriously make a statistical table of the calories of food you eat every day; Gradually eliminate those "dangerous" snacks. Try to eat less pork and eat more chicken, fish and beef tendon. It is not easy to get fat when you are healthy. 12. Have a balanced diet for three meals a day, so as not to overeat the previous meal on the pretext of eating less. Thirteen, sit at a well-equipped table to eat. When eating, deliberately get up and walk a few laps, on the one hand, affect appetite, on the other hand, delay the time to eat. When others want to force you to eat, practice saying categorically, "I don't like it." ; Don't be embarrassed to say, "I'm on a diet." I'd better not eat this. " Fifteen, try to chew slowly and enjoy the delicious food, which can reduce the food intake and increase the eating time. 16. Get into the habit of eating only in restaurants or kitchens. Leaving there, it is not easy to be tempted by snacks. Seventeen, get up every morning, first drink a large glass of hot water with lemon juice, many friends who go on a diet say this can help the burning of fat. Eighteen, every meal should be timed so as not to get out of control and eat when you are hungry. After each meal, leave a little a la carte rice in the bowl, which can train you to control your appetite. When you really want to eat sweets, just put a piece of fruit in your mouth, and the natural sugar in the fruit can also satisfy your craving. Twenty-one, it is best to keep your diet plan secret, and people who brag about their weight loss goals to others often fail. Twenty-two, each bite, put down the chopsticks (or fork), in order to avoid this bite chewing enough, stuffed into the next bite. 23. Stick to your original motivation. Usually after a few weeks of dieting, your willpower will be a little low, so you should always keep your goals in sight and don't waver in your determination. If you have been dieting for a long time, you should pay attention to your health. Ensure a balanced diet and get enough vitamins. Don't get sick. Twenty-five, avoid walking through the west point bread or display high-calorie exquisite food window. Twenty-six, eat breakfast, this is the most important meal that brings you vitality all day, and can avoid hunger all day. Before cooking, remove the fat from the meat. Twenty-eight, avoid some novel and popular diet and deceptive fast weight loss plan. Twenty-nine, to do some exercise with dieting. Moderate exercise reduces appetite and increases fat burning rate. Try to stay at the lower limit of dieting-the food intake is slightly lower than that of normal dieting, so that there will be special meals occasionally, even if you accidentally eat a little more, it will not hinder. Thirty-one, increase the average daily exercise, such as climbing several floors instead of taking the elevator; Get on and off at the first (or last) stop by bus. Before making any diet plan, you'd better talk to the doctor. It is better to have a slower and safer result than to act in haste. Buying a small scale to weigh food in the kitchen can help you control the quantity. 34. There is no need to feel depressed if you eat a lot of food on a whim occasionally. Return to normal diet immediately. An accidental mistake won't ruin your plan. Thirty-five, stay away from those so-called diet foods; Such as "slimming chocolate candy" and "slimming drink"; They are lower in calories than ordinary chocolate candy or drinks, but they are still fattening snacks. 36. Never eat a second serving of food that will make you fat. At the age of 37, I began to imagine my slim figure. Thirty-eight, every meal should be carefully calculated according to nutritional needs and calories. Stop eating before you feel full. Holding chopsticks with your left hand on purpose can slow down the speed of eating. You can eat more salad for dinner. Salad is a good food to fill your stomach. Forty-two, the label on the can or carton should be read clearly to know how many calories it contains. Forty-three, eat more fiber food, it is not easy to get hungry, and it is easy to keep three meals regularly and quantitatively. Forty-four, learn cooking methods that are not easy to get fat, such as steaming vegetables or using microwave ovens; Avoid frying and frying. 45. Try to stutter as little as possible. Quality is not weight. Forty-six, when you start to lose weight, or the inch circumference declines, you should continue to weigh regularly to avoid losing weight again. 47. Avoid entering the kitchen except cooking, washing dishes or eating. Forty-eight, go shopping in the supermarket, make a list first, and then you won't be tempted to buy high-calorie food by a wide variety of foods. Set yourself a "reasonable and achievable" goal, so that you won't be depressed because you haven't lost 5 kilograms. Fight for your diet plan every day and resist the temptation from the outside world. In fact, dieting is not difficult. It is easy to succeed with a little determination. Among all kinds of weight-loss exercises, swimming is the most recommended exercise for everyone. People who swim regularly have good bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight. The reasons why swimming is good for losing weight are: 1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious. 2. It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury. 3. Enjoy the natural massage service: When swimming, the buoyancy, resistance and pressure of water are excellent massages for the human body, and can also beautify the skin. In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents. B, skipping rope to lose weight Some foreign fitness experts especially admire skipping rope in recent years. Because it has many advantages: 1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. 2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can "jump" every day, for example, for 3 minutes, ***5 times, until you jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Remember to adopt