Part 1: reserve power supply.
1. Make a plan and stick to it. Maintain motivation by setting goals and implementing plans. If your goal is just to lose weight, it is better to have specific goals and plans to be motivated. You should do this: first, think about how much weight you want to lose and at what speed. It is impossible to lose 50 pounds a month, but as long as you follow the plan, you may still lose 5 pounds a month. Set up wedding, beach barbecue, new school year, etc. As the target date.
Make a weekly plan. How much will you lose every week? Choose one day a week to weigh yourself. Don't weigh it every day, or you will be very anxious.
Make a week's exercise plan. It is not practical to make an exercise plan for one month in advance, but it is feasible to make an exercise plan for one week.
Encourage yourself to stick to your plan by recording your diet, exercise and losing weight every week. Recording will help, but you can't be too obsessed with every food you eat.
You can also record your thoughts during dieting and write down what works and what doesn't. This will make you more aware of your progress.
2. Be strong inside. Whenever you relax, remind yourself of the original intention of dieting. You look better in a bikini? Or is it because weight affects health? Do you want to lose the 20 pounds you have gained since college? No matter what the reason, remember to remind yourself to stick to the plan, so as to achieve the goal. The following methods can prevent you from relaxing: imagine what you expect yourself to become and the changes before and after losing weight. When you don't want to exercise or binge on ice cream, think about your ideal state.
Put a sentence on your computer or desk that can inspire you. Always remind you of the original intention of dieting.
If you want to get back to your previous weight, you can put an old photo on your desk.
Put a card in your wallet and write down your reasons for dieting. It can be seen often and always reminds you why you decided to go on a diet in the first place.
3. Reward yourself when you perform well. It takes a lot of perseverance to stick to a diet, and you should always encourage yourself. Reward yourself for good behavior, so that you will be more motivated to stick to it. You should do this: Eugene will reward yourself once every time you lose 5- 10. According to your weight loss plan, every time you reach a phased goal, you will be rewarded. For example, your favorite sundae or delicious food can improve your mood.
If you do well all week, you can reward yourself at the weekend. You don't have to eat very healthily every day.
Say "you are great" to yourself for every catty you lose. The reward is not necessarily related to food. If you can stick to a diet for a month, you can reward yourself with a new pair of shoes.
4. Don't fight alone. You will be more motivated if you find a partner to go on a diet with. Encourage each other and you can stick to it. How to avoid going it alone: find a dieting partner. If someone needs to improve their body shape like you, you can exercise together and encourage each other. Make a fitness plan and a weekly diet plan together to help you stick to it.
Join a weight loss group. Attend an exchange meeting or communicate through the internet, knowing that there are so many people working with you will make you more motivated.
If you can't find a dieting partner, talk to someone, such as a good friend or lover. Let him listen and help you through the difficulties.
Part II: Resist temptation
1, guarantee three meals a day. If you don't eat a meal, you will feel tired and listless, and then lose your perseverance. Choose foods with long satiety such as oats for breakfast, and avoid eating junk food before lunch. Go home from work or school, finish your meal as soon as possible and avoid snacks. Breakfast is the most important meal of the day. If you don't eat breakfast, you will be hungrier and eat more at lunch and dinner.
Don't skip a meal the next day because you ate too much the night before, which will lead to irregular eating.
If the schedule is full, you should arrange what to eat for three meals one day in advance. Avoid eating snacks when there is no dinner.
2. Clean up unhealthy food at home. Although you don't have to throw away all the food in the refrigerator cupboard, you should try to reduce the junk food at home and don't let yourself eat it indiscriminately. Check whether the food at home is an obstacle to losing weight. You can give it to your family or take it to the company and distribute it to your colleagues. Some foods that you think are unhealthy are actually unhealthy only if you overdo them. For example, eating a bottle of peanut butter will make you obese, but eating only one spoonful of celery at a time is healthy. You don't have to throw away peanut butter.
Make a shopping list and write only healthy food. When shopping, only buy healthy food listed on the bill, so that the house will not be full of junk food.
Replace unhealthy food with healthy food. Use yogurt instead of ice cream. Prepare some healthy snacks at home.
3. control your diet when eating out. Don't think that eating out can make an exception or continue dieting tomorrow. There must be many temptations to attend a party or have dinner with friends, but don't completely violate the diet plan. You should do this: eat something before going to the party. If you know there will be a lot of snacks at the party, fill your stomach with healthy food first, so as not to eat indiscriminately when you are hungry. You can even eat more than usual. Eating at home is healthier than eating at parties.
Carry healthy snacks with you. If you want to go to a place where there are few healthy foods, such as a cinema, you can bring a pack of almonds, grapes or mixed nuts to avoid eating cream popcorn in the cinema.
Choose the healthiest food possible. If you go to a restaurant, order the healthiest food on the menu, such as roast chicken, black rice or salad, instead of greasy and fatty food. You can also eat healthy food when you eat out.
Choose healthy snacks and stay away from junk food. There are different choices at the party. You can eat vegetables or whole wheat instead of brownies or fried cornflakes.
4. Try to eat at home. This is the best way to resist temptation. Cooking by yourself can control all the ingredients. If you eat out, you can choose healthier ones, but you can't cook by yourself. How to increase the number of meals at home: become a chef. Cultivate your interest in cooking, and you will be more motivated to develop healthy new recipes.
Invite friends to eat at home instead of going to a restaurant. Once you practice cooking, you can invite your friends over. Not only save money, health, but also enhance feelings.
Have lunch at home or bring your own lunch. At noon on a busy working day, you are likely to forget moderation. If you bring a homemade sandwich or salad, you won't want to eat unhealthy food too much.
Part III: Don't punish yourself.
1. Like your food. Don't force yourself to eat a food just because it has the effect of losing weight. Try different recipes and change your diet. Controlling your diet doesn't mean having to eat the food you hate, but finding more healthy choices. You should do this: go to the supermarket or market to buy local fresh agricultural products. Try a new fruit and vegetable every week and learn to turn it into delicious food.
Don't eat the food you hate. If you can't stand the smell of tofu or really hate black rice, don't force yourself.
Make your favorite food healthier. If you like spaghetti and meatballs, try whole wheat noodles and vegetarian meatballs.
2. Find a sport you like. Try dancing lessons, table tennis, swimming and other sports. Once you get interested, it's easier to stick to it. If you like running, you will find it a good exercise to enjoy the sunshine and beautiful scenery. You should do this: don't do anything that makes you miserable. If you hate running, you can stop running. You can walk for 20 minutes every day if you like.
Try new sports. Try dancing, yoga or pilates, and you will find new hobbies.
Comprehensive sports. If you don't hate running but don't want to run three times a week, you can run on the first day, do yoga on the second day and swim on the third day. Doing so will keep you physically and mentally active and won't be bored.
Don't overdo it. You don't have to exercise every day or 5-6 times a week. Take a rest when you are tired, so that you can enjoy exercise next time.
3. Don't be hungry. If you want to eat everything when you are too hungry, you will definitely not be able to adhere to a healthy diet. The hungrier you are, the easier it is to eat junk food on impulse. Hunger can also make you weak, tired, irritable and negative. To avoid hunger, eat something every few hours. Don't go without food for more than 5-6 hours.
Carry healthy snacks with you.
If you know that the meal time will be delayed, eat some healthy snacks first to avoid overeating.
Don't starve. In other words, women's daily calories should not be less than 1200 calories, while men's calories are 1500 calories. Excessive dieting can make people weak and dizzy, which is dangerous and not conducive to long-term persistence.
4. Relax once in a while. Reward yourself for good performance. In addition, relax once in a while and don't put too much pressure on yourself. As long as you are not completely indulgent, relaxing occasionally will make you feel better. If all your friends go to dinner, don't be absent even if you know you will eat unhealthy food. Get together with friends, even if you eat unhealthy things, you can do exercise to make up for it.
Satisfy your appetite once in a while. If you really want to eat chocolate biscuits, you might as well buy them, which is better than eating all the food in the cupboard.
You can relax once every 5- 10 meal. This will help you stick to a healthy diet for a longer time.
Small tips and small changes can make a big difference. Change to a smaller tableware to make your food look more and you won't eat too much. Eat slowly so that your brain has enough time to know that you are full.
Stay away from junk food. This can avoid eating indiscriminately when you see it.
Relax once in a while It's easier to persist for a long time, because you won't have too much pressure.
Find a dieting partner, encourage and supervise each other.
Warning: It is necessary to adhere to a healthy diet, but don't be too entangled. If you have eating syndrome, you should seek medical attention in time.
You should control your diet, but don't overdo it If women's daily calories are lower than 1200 and men's calories are lower than 1500, malnutrition will occur, which will affect their health.