Losing 1 kg a week is the best speed, but in the outpatient experience of weight-loss doctors, the average weight loss of 1 and a half kg a week, that is, 6 kg a month, will not have adverse effects on health, and is also a relatively satisfactory weight loss speed. In addition to making many chronic disease test numbers return to normal, weight loss has also improved the quality of life, which is really a matter of fact!
Ordinary people often regard the fluctuation of weight as the only indicator of weight loss, but forget whether they have lost body fat or not. For example, fasting has been touted as a tactic for fast weight loss, but fasting keeps the body in a state where nutrients can only go out, and the main loss is water and muscle. After returning to a normal diet, the weight is easy to rebound, and even lead to fatigue, dizziness, and other energy deficiencies. In addition, some people mistakenly believe that fasting can clean the digestive system. In fact, when there is no carbohydrate available in the body, a chemical substance called “ketone” will be produced, causing ketoacidosis.
If you want to lose weight, you should pay attention to the following points:
1. In terms of diet, it is simply to say whether you are full or not, with rich varieties, chew slowly, eat less and eat more meals, and resolutely do not eat junk food;
2. Early salt and late honey: getting up early every day and drinking a cup of warm light salt water will help with defecation and systemic circulation; Drink a cup of light honey water on an empty stomach every night to help moisten the intestines, relieve constipation and promote sleep;
3. Get up early and exercise for 40 minutes every day, and eat breakfast half an hour after the exercise, Or exercise for 60 minutes before dinner and eat less after exercise.
Next is the weight loss package plan for about one month, which can be used as a reference:
Empty the garbage in the body in the first week
The goal of this stage is to eliminate all wastes that hinder the happy burning of calories.
Interference factors: biscuits, bread, butter, chocolate, carbon water drinks, fruit juice, meat, cheese, etc. These foods are not easy to empty in time after ingestion. It is better not to put them in your refrigerator to tempt yourself.
Routine nutrition: All kinds of fresh vegetables, fruits, yogurt, fish or seafood are essential for the daily dinner. In addition, we should prepare enough low-fat delicious food and eat it in large quantities when we feel hungry. The low-fat foods that need not be taboo include:
Soybean milk (rich in dietary fiber and plant fiber, which helps to consume body fat);
Cereals (low sugar content, rich dietary fiber);
Green tea (tea polyphenols can activate the activity of enzymes in the body, which is beneficial to detoxification and promote sugar metabolism);
Sugar substitute (an artificial sweetener made from glucose and other ingredients, easy to digest);
Honey (can promote metabolism and eliminate garbage in the body);
Sesame oil (edible vegetable oil made from sesame is easily digested and absorbed by the body);
Vinegar (rich in more than 10 kinds of amino acids essential to the human body, which can significantly relieve constipation);
Mineral water (rich in calcium).
Key magic weapon:
Self-made detox soup. Drink a bowl before dinner, and you can drink it freely when you want.
Method: First prepare half a cabbage, six carrots, two sweet peppers, one celery, eight potatoes (peeled), one parsley, two cloves of garlic, and six onions, wash them one by one, then boil about three liters of pure water, and then pour all these vegetables in and cook them, and then eat them.
TIPS: If you are worried that drinking too much will make you feel bloated, it is recommended that you take a proper diet pill to help digestion. Carry 1 bottle of green tea (preferably in a thermos cup) and 1 bottle of anti hunger oral spray
When you are really hungry, you might as well eat an apple, kiwi, or pear to fill your hunger. You can also eat a small amount of cereal or low-calorie snacks, or even a small piece of low-fat chocolate.
If you can’t help but go to the restaurant to improve your food, you’d better divert your attention quickly. For example, picking up a few favorite discs to go home can also help you spend the week easily and happily, and even forget that you are in the process of losing weight. The only thing is that the time of continuous appreciation of the disc should not be too long, and try to fall asleep before 12 o’clock, otherwise, the metabolic system of the body is prone to the disorder.
Insist on drinking a bowl of vegetable detox soup before eating, and your appetite will be reduced to 1/3 of the usual level. After a week, everyone can see that you are thinner.
The second and third weeks are also good
The goal of this stage is to enrich the nutritious diet, without too much taboo, but also can not be unscrupulous, leading to rebound.
Disturbing factors: After the last week’s abstinence, the greedy insects in the stomach will definitely “protest” collectively. If they are really salivating, reward them occasionally.
Routine nutrition: In addition to drinking vegetable detox soup before each meal, in the nutrition recipe last week, you can also add pasta, meat, eggs, maltose, and other healthy delicacies, and occasionally you can have one or two pieces of dark chocolate or cheese toast.
Key magic weapon:
Get up 30 minutes earlier than usual, stretch your limbs on the balcony, exercise a little, and then tidy your room. If you have pets, you can take them downstairs for a walk, and then come back for breakfast. All these morning exercises are mainly aimed at eliminating the annoying small belly and sharing a hearty breakfast without a burden: 2-3 pieces of bread, 1 poached egg or soymilk with cereal, 1 fruit, and 1 cup of green tea.
After 4 pm, try to control your diet. When you are hungry, drink a large glass of vitamin C mineral water first. After 5 minutes, you can eat another banana if you are not hungry.
Compared with the monotonous diet of the previous week, you can occasionally eat some dark chocolate to satisfy your craving and delight your faint taste in these two weeks. At least you can get a lot of satisfaction psychologically, sleep more soundly, and wake up more comfortably.
Week 4 Balance body and mind at ease
Objective of this stage: listen to the real needs of the body. It is hardly necessary to think about it. The body has developed a conditioned inertia of what to eat at what point and how much to eat.
Disrupting factors: When you are too stressed or too careless, you will temporarily ignore the real needs of your body and eat too much unconsciously.
Routine nutrition: continue the habit of drinking detoxicated soup before meals as in the previous three weeks; Eat more breakfast and lunch and less dinner; Choose to eat in a quiet atmosphere. It is better not to eat while watching TV, nor to talk loudly when eating; Develop the good habit of chewing and swallowing slowly, and swallow it after fully tasting the food. This is not only conducive to digestion and absorption, but also easier to produce a feeling of fullness, and there will be no appetite after about 20 minutes.
TIPS: Drink a little bubbly mineral water when eating, and the food will become more delicious. The reason is simple. Drinking water occasionally can make your taste buds more sensitive and help reduce eating.
Key magic weapon:
Stretch your body and mind. Don’t have pressure to lose weight, but also know how to resolve the invisible psychological pressure at any time, instead of blindly suppressing it. First, find out the source of stress, and then release them as much as possible. For example, have close contact with water: take a bath, swim, in a sauna, or even drink a bottle of mineral water… You can feel that the magic water not only works with the skin but also interacts with your internal environment, which can subtly relax the nervous system.
When you feel hungry, you can eat anything, but you must stop at a moderate level, and you can’t go uncontrolled. Can you treat yourself to a favorite restaurant? sure. But don’t be too late, because the hormones secreted after midnight are not conducive to weight loss.
The impeccable end of week 5
The goal of this stage is to consolidate the slimming achievements that have been achieved and to persevere.
Disturbing factors: compared with the reference object of “eating without fat”, they are discouraged from being able to enjoy life as freely as they do… their will begins to waver, and even “sink” into the life state of eating and drinking again.
Routine nutrition: six meals a day, eat less each meal; Cultivate the taste of cooking in person, such as buying steamers, frying pans, casseroles, and a lot of dishes in advance, and making a soup according to the instructions in the cookbook on weekends, which is delicious and beautiful.
Key magic weapon:·
Go to the bookstore or buy one or two really professional cooking reference books online·
Although you can enjoy six meals a day, hedonists are not enough. You might as well prepare some “supplements” carefully, such as drinking a cup of yogurt in OFFICE in the morning, eating a fruit rich in cellulose (bananas, apples, pears, etc.) after lunch, having a roll of sushi at 5:00 in the evening, and having a small bowl of soup at home in the evening·
If you want to add a new dress of a smaller size, you should take the opportunity to appreciate yourself when passing any window: Wow! Such a great figure! I can’t recognize the beauty in front of me!
·Can I go out for a tooth ceremony this week? sure! But before going out, it is recommended to eat an apple pad to make sure you don’t overeat.