To lose weight, you should not be separated from life, otherwise it will be difficult to stick to it. We should achieve fat loss in life, integrate self-discipline into life, maintain the calorie deficit state, and stick to it, the body will naturally lose weight, and at the same time maintain a good figure, so that you can stay away from rebound troubles.
Here are a few of the easiest ways to lose weight, allowing you to lose more than 10 pounds a month!
1. Supplement an appropriate amount of high-quality carbohydrates
Losing weight is not about not eating carbs, but about controlling the amount and choosing the type. We should control the intake of staple foods to a fist of each meal, which can replenish the body with carbohydrate energy and provide metabolic power.
In terms of the choice of staple foods, we should eat less fine staple foods, such as steamed buns and noodles, which have fast glycemic rise and short digestion time, which is not conducive to weight control.
We should choose complex carbohydrates, such as brown rice, oats, whole wheat bread, sweet potatoes, potatoes and other coarse grains belong to low GI carbs, slow glycemic rise, long digestion time, is a high-quality carbohydrate during weight loss.
2. Increase the intake of vegetables
In today's diet, many people ignore the intake of vegetables and always prefer big fish and meat, resulting in excess calories without realizing it. Vegetables are rich in dietary fiber, vitamins, and relatively low in calories, which can control calorie intake, effectively promote intestinal peristalsis, and improve constipation.
Our vegetable intake at each meal should account for more than half of the total food portions, such as cabbage, broccoli, carrots, tomatoes, lettuce, spinach, celery are good choices, and you can add a small amount of oil and salt when cooking, which is relatively healthy and low-calorie.
3. Bring dinner earlier to 6 p.m
People who are losing weight can eat dinner earlier and go to bed earlier, which can effectively avoid supper. Don't eat 4 hours before bedtime and go to bed with a little hunger, so that your body can burn more fat when you sleep, and the scale will be more noticeable.
Dinner is completed before 18 o'clock, do not eat and drink together, be sure to eat lightly, and eat seven or eight minutes full. If you can't sleep when you're hungry before going to bed, you can eat some cucumbers to satisfy your hunger, which won't affect your weight loss progress.
4. Use fragmented time to exercise
We can use 10 minutes of getting up early, 15 minutes at noon and 20 minutes after work, for example: arranging 10 minutes of jumping jacks or skipping rope after getting up early, which can keep you in a fat-burning state in the morning, and doing a group of lunge squats and 100 burpees during the lunch break at noon can activate the body's muscle groups, and the basal metabolic value will also increase, and a brisk walk for 20 minutes after work can release the pressure of the day's work and improve activity metabolism.
5. Correct hydration
Don't wait until you're thirsty to drink water, because by this time the body's metabolic level has already been affected. Thirst is also prone to the wrong "hunger pang", which can easily make you have a desire to eat, which is not conducive to weight loss.
Therefore, it is very important to take the initiative to drink water, we can choose to get up early to supplement a glass of warm water, drink a glass of warm water before meals, and drink a glass of water every 1 hour when working, which can improve the body's metabolic cycle and increase the speed of weight loss.