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Losing weight doesn't mean dieting, and the wrong way of dieting will only make you lose more and more weight.
Long-term low-calorie intake patterns will make the body feel the emergence of famine, in order to maintain the ability to live, the body will actively reduce the basal metabolic value, decompose muscles to reduce calorie consumption, easy to fat physique will also unconsciously patronize you.
Weight loss does not need to be too hungry to themselves, we have to learn some correct weight loss concepts, improve the body's metabolic level, reasonable control of calorie intake, so that you can slowly lose weight without starvation.
Learn these little tips for weight loss, and you can slowly slim down without dieting!
1. Adjust the order of eating and put high-calorie foods in the back. Before eating, drink a large glass of water to relieve hunger, which can effectively control the amount of food eaten.
When eating, we must first eat low-calorie vegetables to improve satiety, which will reduce the intake of high-calorie foods. We can put meat and rice at the end, and do not drink soup after meals, so that the calorie intake will drop by 50-100 calories after a meal, which will help to lose weight.
2. Slow down the speed of eating and learn to chew and swallow slowly. Develop the eating habit of chewing slowly, chewing 15 times a mouthful of rice and insisting on more than 20 minutes for a meal. Studies have found that people who eat slowly can chew enough food and eat less.
The body should receive the satiety signal for about 20 minutes, slow down the speed of eating, you can receive the satiety signal in time, avoid eating and supporting yourself, and help to develop a lean physique.
3. Pay attention to supplementing high-protein foods. The body will take more time to decompose proteins, the satiety time will be longer, effectively reduce the chance of overeating, but also add amino acids to the body, promote muscle synthesis, reduce muscle loss.
Especially for people who carry out strength training, the demand for protein will be improved, and at this time, eating more fish, chicken breast, shrimp, eggs, milk, dairy products and other foods can improve the muscle gain effect and shape a good body proportion.
4. Take a walk for half an hour after meals. After meals should not be strenuous exercise, but in order to promote food digestion, accelerate intestinal peristalsis, we can carry out some low-intensity exercise to improve the body's metabolic level, after meals can choose to walk for half an hour, which can effectively prevent small belly, improve obesity problems.
People who have time can arrange square dancing, running, playing ball and other aerobic exercise brush fat 1 hour after meals, insist on more than half an hour each time, insist on more than 3 months, and your figure will lose a circle.
5. Fall asleep 1 hour earlier. If you usually like to stay up late and often lack sleep, it is recommended that you fall asleep a little earlier. Sleep state is the golden time for the repair of physical functions, adequate sleep can ensure the normal secretion of hormones, inhibit the increase in cortisol levels, and your body's metabolic level will be more vigorous during the day, which helps the body to burn fat.
We can gradually adjust the biological clock, 1 hour earlier than before to fall asleep, can improve the problem of staying up late, sleep deprivation, leptin level increase, to achieve the purpose of breaking down fat.