Obesity is not only an aesthetic problem, but also affects people’s health. According to People’s Daily, weight loss can not only improve the quality of life, but also keep away from many diseases.
Upper body obesity: lack of exercise
Lower body obesity: genetic factors
Whole body obesity: eating habits
1. Reduce calorie intake
Reduce your daily calorie intake by 100 calories and lose 4 kilograms in about five weeks.
2. Change the diet structure
Do not reduce the amount of food, change the diet, replace high-fat foods with fruits, vegetables and grains. Liquid foods can also be used instead of daily meals, but they should be nutritionally comprehensive.
3. Drink soup before meals
Eating order is an important factor affecting food intake and appetite. Drink soup before eating.
Try to fill your stomach with low-calorie foods.
4. Every bite is 15~20
The study found that chewing slowly can not only help digestion of the stomach, but also make it easier to have a sense of belly.
5. Eat with a small plate
If you eat the same amount of food on a large plate, you will feel that you have not eaten the average amount and eat more. If you change to a small plate, you will feel less abundant and eat less.
6. Drink plenty of water
Drinking water accelerates the metabolic cycle in the body and promotes fat burning. Drink less, the sugar in the drink is too high, which is not good for health and weight loss.
7. Dine in a quiet place
Noisy sounds can irritate the nervous system, making people’s heart beat faster, blood pressure rises, and they are more likely to feel hungry and eat more.
8. Desserts are served for breakfast
In the morning, the body’s metabolism is the most vigorous, and it is also most suitable for foods that consume high calories.
Best slimming schedule
6 o’clock to 8 o’clock: walk around
Active body should be active within half an hour after getting up. Morning exercise can help the body burn fat more effectively, and the outdoor exercise is better. It is not necessary to do high-intensity exercise in the morning exercise, and walk around the community.
7 to 9: Drink two glasses of water
Drink at least 2 glasses of water after getting up (about 227 ml per cup). The study said that drinking water can reduce the weight by about 2.3 kg compared with those who do not drink water after getting up.
10 am to 11 am: a cup of hot tea
The brain’s hunger and thirst center are located in the hypothalamus. If you think of thirst as hunger, you can easily eat junk food. At this time, come to a cup of hot tea or coffee to both quench your thirst and maintain a longer feeling of fullness.
14 o’clock: take a nap
Taking a nap for 15-20 minutes will not only help the body to charge quickly, but also affect nighttime sleep, helping to maintain normal metabolism.
16 to 20: Do some aerobic exercise
This period of time is the best in body function, beneficial to strengthen muscles, is the ideal time for strength training and aerobic exercise. The study found that at this time, fitness is better than earlier exercise, and muscle can increase by 22%.
15 to 19: Dinner
To ensure that you don’t wake up in the middle of the night, you should add a healthy fat, such as flaxseed, to your dinner.
20 to 21: a cup of yogurt
You can drink yogurt or eat yoghurt before going to bed, not only to prepare for the next fast, but also help the brain to secrete melatonin and improve sleep quality.
21:00 – 22:30: power off
After 9:00 pm, away from TV, computers and mobile phones, the blue light they emit is easy to destroy sleep. You can read books, bathe, dim the lights in the room before going to bed.
21:30 ~ 23:
Sleeping and getting up every day helps to maintain a higher quality of sleep, and weight loss is easier to succeed.
Prepare to sleep high sleep quality, slimming will be more successful every day to sleep and get up every day, helping to maintain easier success.
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