A 15-year-old girl in Changzhou, Jiangsu Province, began to lose weight in early March this year. Take the method of eating less, not eating at night and drinking weight-loss tea. After two months, one morning, she suddenly had severe pain in her upper abdomen, accompanied by nausea and vomiting. She was sent to the emergency department for rescue. As a result, her stomach was perforated due to excessive diet! Here are 25 correct ways to lose weight:
1. Before each meal, drink a glass of water or a bowl of light soup, pad your stomach first, and reduce the amount of food you eat.
2. Breakfast should be simple, mainly low-fat, high protein + high fiber food. Such as fresh fruit, whole wheat bread, yogurt and boiled eggs, oatmeal, etc.
3. Eating less and more meals a day can stabilize your blood sugar level, avoid emotional impulse, ease your greedy appetite and greatly reduce the possibility of overeating.
4. Do not eat added sugar (including cakes, drinks, etc.). If you add a small amount of sugar to the food you eat every day, you may not care about it. But in one year, the extra calories per day will accumulate into 3 kilograms of fat in your body - 30 kilograms in 10 years.
5. Eat high protein food. The view that you can't eat meat in the process of weight loss is incorrect. Protein is an important component of the body. If there is insufficient protein supplement and too much muscle loss in the process of weight loss, it is easy to cause the decline of metabolism and become more and more difficult to reduce. In addition, protein food can effectively increase the sense of satiety.
6. You should arrange your daily exercise time according to your living habits. If you have a long and busy day, you should seize the time to exercise more in the morning. If you want to curb your appetite for dinner, the best time to exercise is 4 or 5 p.m. If you feel that this is too stressful, 8 or 9 p.m. is also a good time.
7. Using coarse grains such as potatoes or sweet potatoes instead of some staple foods can make you avoid or eat less other greasy foods. Many varieties of potatoes contain rich nutrition and taste delicious.
8. Often read the reports of other people's successful weight loss on the Internet to get spiritual touch and encouragement (but pay attention to distinguish the small advertisements selling weight-loss drugs).
9. Seasoning sauce containing mustard, fruits or vegetables can be added to chicken or ham sandwich to make it more delicious.
10. When making delicious desserts, do not pour a layer of fresh cream directly on the top. Skimmed condensed milk should be mixed with non calorie sweetener or vanilla extract and stirred vigorously, so that we can obtain non calorie mixed cream.
11. If you want to reduce cholesterol, you can 'Remove' the egg yolk from your weight loss diet and replace it with a small piece of low-fat white dry cheese.
12. Exercise your lower body muscles (mainly your hips and thighs) regularly, which can consume the calories absorbed by your body to the greatest extent. For example: walking, jogging, cycling, etc.
13. No matter what kind of exercise you do, exercise is always better than no exercise, so don't push a sport just because you don't have enough time to finish it. Any activity that makes you feel refreshed, such as cleaning the leaves, cleaning the room, or taking your dog for a walk, can be regarded as a kind of exercise. Remember that your body is constantly consuming calories in various ways 24 hours a day.
14. Remember the 20 minute rule: it takes your brain about 20 minutes to make sure you're full. The way to deal with this is to chew carefully and swallow slowly during the meal for a long time. If you eat too fast, your food intake will 'exceed the standard'. You should try to drink some hot soup. You can't 'wolf down' it.
15. Go out for a walk with friends. Walking can consume the calories absorbed by the body, reduce your blood pressure and heart rate, cheer you up when you are tired, calm you down gradually when you are irritable and angry, and make you have more contact with nature and friends. When walking, you should wear high-quality sports shoes and maintain an appropriate posture: look straight ahead, close your stomach, lift your hips, straighten your back, and don't bend down to look at your feet.
16. Instead of taking the elevator, you should climb the stairs, which can not only 'burn' the heat in the body, but also enhance the heart function and prolong life.
17. You can go to the hills close to home every morning or evening for mountain climbing exercise. While you enjoy the beauty of sunrise and sunset, the heat in your body has quietly disappeared.
18. Go to work by bike as much as possible. If the work unit is too far away from home, you can first take a bus to a place closer to the unit, and the rest will be completed by cycling or walking.
19. Treat housework as an interesting aerobic exercise, which consumes enough calories to surprise you. Dragging the floor for an hour can consume 250-400 calories; Ironing clothes, 205 calories; Make the bed, 210-240 calories; Laundry, 160 calories.
20. Proper dress can make you look thinner: you should wear clothes with long straight or diagonal stripes. V-shaped neckline and long and narrow pointed collar can also produce some weight loss' effects' visually. The color of clothes should be darker and cool, and the fabric should be smooth and the pattern is too small.
21. The clothes should be attractive. A glance admired by others can give you enough confidence and motivation to keep slim.
22. There should be sufficient psychological preparation for possible setbacks in the process of weight loss and find ways to overcome them. Make a list of common problems and obstacles and write down your countermeasures when they happen. Often have positive self talk. When you encounter a setback beyond your control, you should tell yourself that you have done your best and should continue. No matter how hard you try, you can't control everything in life, so you shouldn't criticize yourself when you are temporarily frustrated.
23. Tell others about your achievements in weight loss, so that you will immediately win the respect and broad support of others. In addition, constantly telling others about your achievements can make your dreams come true every day.
24. Don't weigh yourself repeatedly for three days or two. Because the water retained in the body varies from 1 to 4 pounds every day and the weight of muscle is greater than fat, weighing your weight every day will make you lose confidence. On the other hand, you should always pay attention to whether the clothes you wear still fit, so that you can constantly see your progress and always maintain enough motivation.
25. Don't think you can consume all the calories you eat through physical exercise. You can't and shouldn't do that. To figure out how much food you can eat every day without gaining weight, you should record the calories you eat and the calories you consume through exercise every day. It should be remembered that in any case, your daily calorie intake should not be less than 1200 calories, while normal adults can consume about 1500 calories a day if they want to lose weight.