1, low-carbon diet for one month.
Different living environments have different jobs, and carbohydrates are the main factors leading to health and obesity. When you are on a low-carbohydrate diet, you can rely on high-protein foods to increase satiety, eggs. Protein powder milkshake, nuts, beans, skinless chicken. So, all you need is a cookbook, make a plan in advance, don't let yourself be hungry, or let your family prepare it for you, but the better result is to let your family adopt low-carbon healthy eating habits with you.
2. The first thing to do in the early stage is to supplement protein.
The elders' dietary concept is different from ours. They think getting up early should be light, and a bowl of millet porridge is enough. Who knows that after a night of metabolism, the body needs nutritional supplements, especially protein. TimFerriss said in "Working Four Hours a Week" that his father ate high-protein food within 30 minutes after waking up every day in the first month, so he lost 17 pounds. The next month, he pushed back the time to eat breakfast and lost only 5.5 Jin. Maybe you will say that this situation is normal. But in the third month, the time was adjusted to wake up within 30 minutes, and the weight lost 18.75 kg. This is the most effective principle that you cannot skip.
3, only drink water, no milk or sugar in any coffee or tea.
Try to bring a bottle of water with you, or just talk about "drinks" brewed with various fruits and choose only black coffee. If your family is a "honey lover", it is difficult to stop at first to persuade him not to add any sugar to his diet or drink, but this can change with time.
4, first seek to practice muscles, and everything will come naturally.
Exercising muscles will not only make your body more compact, but also make you lose fat with half the effort. Try to do strength training three times a week, and do intermittent aerobic training three times in the future for 2-3 months, and your body shape will change greatly. You really don't have to weigh yourself every day. When you 1 month later, you will find that you are thin just to see. Just try it.
5. If you want to do aerobic exercise, do intermittent aerobic exercise.
If you don't have much time and need strength and aerobic, I suggest you arrange 10-20 minutes of intermittent aerobic, three times a week. As for the method, it is very simple, 1 minute sprint, 1 minute walk, repeat. It's that simple. Huge profits are effective.
6. There should be a "cheating day" every week.
If you are a low-carbon diet, you should have learned how to eat, so arrange some high-carbon water diets on "derailment day"! Giving your body a little indulgence will make it easier for you to go on. Of course, cheating day does not mean complete indulgence. You can still go to parties, but you should also avoid junk food, at least foods with high calories and no satiety like potato chips. As for the rest, relax. After this day, you will return to a healthy diet.
7. Don't do excessive aerobic exercise.
If you are not a die-hard fan of aerobic exercise, then I think it is enough to do aerobic exercise for 3-4 hours a week. Strength training and interval training can make you burn fat during sleep, while aerobic exercise you do only burns calories. Your muscles and interval training will help you improve your metabolic rate and keep your body burning fat on the right track, while aerobic exercise, especially excessive aerobic exercise, will actually have a negative impact on your metabolic rate and release hormones to help store fat, such as cortisol.
8. Do not entangle the calories of food and strictly control the quality of food.
During the low-carbon water diet, you don't need to calculate calories at all, and you don't need to starve. What you need to do is strictly control the quality of food. Natural, refined and additive-free food will make you feel better. Forget the calories. Simply counting calories will make you bump like a headless fly.
9. Replace calories with healthy fats and carbohydrates.
People usually avoid fat completely, but healthy fat is good for you. They can be used for some metabolic functions and are also very important for joint lubrication.