After losing 30 pounds, I realized that all kinds of fruit meal replacement on the Internet, excessive dieting and starvation methods, can not make people successfully lose weight, lose weight do not think about taking shortcuts, but to develop self-disciplined living habits, create a calorie gap, and the body fat rate will naturally decline.
Summary after losing 30 pounds: 10 small habits to keep fat down!
1. Supplement low-fat, high-protein meat
Don't be afraid to eat meat, eating meat can replenish the body with protein, protein is not easily converted into fat accumulation, and the satiety of protein for a long time can reduce the chance of overeating.
We should avoid fatty meat, pork belly and other high-fat meats, choose fish, shrimp and crab, lean meat, chicken breast are low-fat foods, and a fist of meat at each meal can promote muscle synthesis, reduce the chance of overeating, so as to control weight.
2. Eat more high-fiber vegetables
A variety of different vegetables can supplement the body with fiber and vitamins, effectively promote intestinal peristalsis, dietary fiber will expand after absorbing water, help to soften stool, improve constipation.
It is suggested that more than half of a meal is vegetables, staple food, high-protein food can account for 1/4 each, vegetables can be rotated every day, a variety of lettuce, cabbage, carrots, cabbage, cabbage, Shanghai green, which can enhance the interest of the diet.
3. Slow down your meals
Studies have found that people who eat slowly, chew slowly, and eat a meal for 20 minutes will eat more than 10% less at the end of a meal than those who gobble up.
It takes time for the brain to receive the signal of satiety, and the slow pace of eating can control the calorie intake by avoiding excessive eating. Keeping your meal eight minutes full and stopping can reduce the capacity of your stomach, so that you don't have to go hungry and can slowly lose weight.
4. Adjust the order of eating
Learning the eating habits of thin people, drinking a bowl of soup and a glass of water before a meal can reduce hunger, control the amount of food eaten at the main meal, and don't drink soup and water after meals, which is easy to expand the stomach capacity and is not conducive to weight loss.
In the same way, fruits are suitable to eat before meals, don't eat fruits after meals, fruits should be eaten during the day and not at night, so as to avoid fat accumulation at night.
5. Push yourself to move
If you want to lose weight and gain a healthy body at the same time, you must develop the habit of exercising. For sedentary people, you need to increase the number of walks per day, it is best to walk more than 8K steps a day, and you can arrange half an hour of aerobics, square dancing or jogging training in the evening, which can strengthen physical fitness and improve activity metabolism.
Arrange resistance training 3 times a week, starting with squats, push-ups, and goat push-ups, which can strengthen the body's muscle groups, increase the basal metabolic value, and make you burn fat unconsciously.
6. Control the intake of staple foods
People who are losing weight should not refuse staple foods, and proper staple food intake can replenish carbohydrates to the body and provide metabolic power. During weight loss, we can appropriately reduce the intake of staple foods, and the amount of one fist per meal can meet the minimum operating needs of the body.
In order to reduce the appearance of hunger, we should eat more coarse grains, less fine staple foods, stay away from inferior carbohydrates, choose oats, potatoes, beans, corn and other complex carbohydrates, blood sugar rise is slower, keep it longer, and help control weight.
7. Guaranteed rest time
Adequate sleep and rest can promote the repair of body functions, the leptin level is more vigorous, and it can work more efficiently during the day, and the fat is not easy to accumulate.
You need to see how many hours you sleep every day to ensure your mental state during the day, some people sleep for 6 hours, some people need to sleep for 8 hours, like Xiaobian needs 10 hours of sleep a day, there is no need for a lunch break at noon, and you will be energetic all day long, and you will not be obsessed with high-calorie foods such as supper and afternoon tea, and your weight will naturally be controlled.
9. Control the amount of alcohol you drink
Many people usually like to drink, and excessive drinking will make your calorie intake exceed the standard, resulting in a beer belly. We should control the amount of alcohol we drink, choose healthy drinks such as tea and wolfberry water, and avoid excess calorie intake, and the weight will naturally drop.
10. Measure your weight regularly
Keep the habit of measuring your weight, so that you can better monitor yourself, and every time you want to eat food, you will think about whether the calories will be too high and whether it will cause weight gain. If you develop self-disciplined habits, your weight will naturally drop faster.
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