If you want to create a good body, is it always a pleasure to go to the gym to exercise and eat during the session? Weight reduction and fat reduction are not easy to achieve in the short term. If you lose weight in an extreme way (such as stop eati...
If you want to create a good body, is it always a pleasure to go to the gym to exercise and eat during the session? Weight reduction and fat reduction are not easy to achieve in the short term. If you lose weight in an extreme way (such as stop eating), it is easy to see results at a while, but it will definitely hurt your body in the long run; or using fitness exercise is a good method, but most people will suffer from weather, mood or after fitness, and they will die halfway before they have not yet developed the habit of sports.
Share the habits that can be cultivated for a long time, and do not be difficult or damaged, so as to gradually achieve the results of weight loss.
The four good habits to grow into weight loss
1. Drinking more water
Drinking water regularly is very effective for weight loss. First of all, gastric juice will be diluted, which can prevent gastric juice from rapidly stimulating the appetite. Studies have also pointed out that drinking about 400ml of water before eating can achieve a foot feeling earlier, which can reduce the amount of food you originally had by one fifth.
There are also studies that have found neurons of "strength and thirst", but it is not that there is a group of neurons responsible for dealing with "thirst" and another group of "strength". Instead, through the cooperation of multiple neurons to guide substances, they control different neurons. When they take less water, they often misinterpret the signal of lack of water in their bodies into stength, and instead eat a lot of dry or snacks.
And sufficient body moisture will also accelerate the new body and increase the speed of fat reduction. When you carry a larger water cup, drinking more water is the first good habit to reduce weight loss when you feel thirsty or hungry.
2. Record your diet
You must be completely away from sweets or big meals. This kind of life will be too bitter. It is difficult to have dinner with friends and have a meal, especially during the Chinese New Year, you can't escape the temptation of delicious food. But if you have big fish and meat every day, then reducing this path will be inseparable from you.
The second habit to grow into is to record your diet. Modern mobile phones are very convenient and do not require you to write with your hands. You just need to take photos before eating (including snacks, snacks, drinks, etc.) to let yourself know what you have eaten in the past few days. When I look back at the record, I can recall why I had to eat these things, because I couldn’t avoid the dinner, or because I had a mouthful of food, I thought I knew if I had eaten too much?
When I found out that after eating fast food, fried chicken and other high sugar and fat for several days a week, I might feel guilty, and then I checked my diet and beware of whether I should eat simple food for the next meal? There is also the most important concept when calculating diet, which is to roughly estimate how much heat you have eaten today. If you want to lose weight, heat control is still a key point.
3. The most object-oriented data for weight reduction every day is "weight". Although there are details such as fat ratio, waist-to-hip ratio, etc., most people will set a goal, hoping to lose to a level of weight.
Empty weight is the third habit of getting up from the morning. Step on the weight machine when you get up in the morning. This number can reflect your eating status the day before. In conjunction with the second point of recording your diet, try to think about whether you eat too oily or too hot (which causes your body's moisture content to increase), etc. Some people only take a weight every one or two weeks. When they find that the weight has risen too much, they can't get enough weight by using extreme diet to improve the weight.
The weight is calculated every day, but the "week" is used as a unit to see the overall trend changes, so as not to be too tight and to understand your own status more objectively.
* It is recommended to reduce 0.5 kg to 1 kg in a week, which is a relatively healthy and safe range*
4. Sports standard movements must comply with the "333" principle:
means to exercise at least three times a week, each time exceeds 30 minutes, and the heartbeat reaches 130 beats per minute.
But in fact, the principle of "333" is not enough for people who always sit and stay unmoved. The World Health Organization recommends an increase of "533", with a frequency of more than 150 minutes per week; children and teenagers may spend at least 60 minutes per day or more than 420 minutes per week.
It is even more difficult to perform in sports. It is really not easy for ordinary people to go out to go to the gym after get off work, or to go to the gym deliberately. Another problem is that sports weight loss will not be very effective. (But increasing muscle endurance and basic yield rate can help reduce weight)
Here comes a small calculation question. The heat of a chicken ferry is about 900 calories, but the heat consumes about 300 calories for an hour of running, and it only takes about eight minutes to eat a chicken ferry. How is this possible to completely consume the heat of that chicken cruiser?
People with a need to reduce weight have a high weight. If they are older, it will be even more difficult to achieve the principle of 333. But I also stated "movement habits" at the fourth point, isn't it very contradictory?
The sports habits here are to start from "daily", such as walking, going up and down the stairs, going out to buy things, and slacks, etc., which is not to ask you to do sports and be in a breath of breath. Tell yourself that you should not sit if you can not take the elevator; when you walk normally, you should deliberately increase your walking speed to reach a point where you sweat a little and breathe a little faster, which is better; if you can walk in fifteen minutes or walk to a place where you can reach a car, you can move your body; and then set your daily swipe work, such as: you should swipe the floor or swipe the living room, kitchen, etc. on Mondays and Fridays, and mop the floor and wipe the windows on Sundays.
Elder people can go to the park to play Taiyang fist and dance the park to increase muscle softness and heart and lung endurance.. It would be even better if you could have the habit of "going for fifteen minutes after eating". Some studies pointed out that going for fifteen minutes after eating can help lower blood sugar, improve stomach aura, and help food digestion.
Finally, the most important saying of reducing weight is "eat less and exercise more". The above four habits also cover this topic. Knowing how to do it depends on your action and execution ability.
"One food, one tea drink, two acupoints" helps fat-reducing digestionAdd code and attach one food, one tea drink, and two acupoint massage to help fat-reducing digestion.
Sauce seeds and coix seeds and soup
Ingredients: 500 grams of ribs, 30 grams of cornstarch, 20 grams of coix seeds, 30 grams of ginger, 5 grams of ginger, and cut into pieces.
Method:
1. First wash the soda, seeds and coix seed, etc. with clean water.
2. After washing the ribs, chop them into small pieces, and then put them in boiling water to remove the blood;
3. Wash the rinds with warm water and soak them, cut them into pieces for pre-order; rinse them with raw ginger and cut them into pieces for pre-order;
4. Put the clean ribs, as well as the rinds, seeds and coix seeds into the rinds together, and add the rinds and ginger, boil over high heat, and change to low heat for about half an hour.
5. Finally add salt and taste it and then eat it.
Luoshen Lotus Leaf Tea
Ingredients: 10 grams of Luoshen flower, 5 grams of lotus leaf, 5 grams of hawthorn, 5 grams of Mingzi, 5 grams of Chenpi, 3 Ume
Method:
1. Wash all the ingredients and put them in a filter bag.
2. Put the filter bag into the pot and add 1500c.c.
3. After cooking over high heat, continue to cook for about 20 minutes before drinking.
***Women are pregnant and should not drink during their periods***
Tianle acupointPosition: 2 inches (about three fingers wide) beside the belly.
Efficacy: Increases gastric peristalsis, improves abdominal distension and constipation.
浜有克
Position: 8 inches above the tip of the lateral ankle (about half of the outer side of the calf), 2 fingers on the front and outer side of the love bone.
Efficacy: Headache, relieve phlegm and moisture, and eliminate stomach sensation.
