Best Way TO Lose Weight

Best Way TO Lose Weight

Tired of the fat on my body? Want to lose them all at once? This article tells you some basic principles about how to eat, how to exercise, and how to stay motivated to lose weight. You can also find some specific diet plans to help you become slimmer and healthier.

Method1Rule of thumb

  1. 1Stick to writing a personal diet diary. According to a study published in the Journal of the American Society of Nutrition and Diet, the average person who wrote a diet diary lost 6 pounds (2.75 kg) more than those who did not. So, force yourself to write down what you are doing, what you are not doing, and what you hate. Remember these tips:
    • To be detailed. Write down everything, including drinks. Don’t pretend that you didn’t drink a glass of red wine after dinner. Everything that goes into your stomach is written down.
    • Be accurate. Record the amount accurately in your food diary. If you buy a list of ingredients on the food package, read it carefully. This way you can accurately record the amount of food.
    • To be complete. Record how these foods are made (fried, boiled, roasted, etc.) and record any added toppings or condiments.
    • To adhere. Remember to take your diet diary wherever you go. As an alternative, you can also use the diet recording software on your smartphone or tablet.
  2. 2Choose a balanced diet plan. This means that your diet plan should cover all food categories and the weight of each food should be appropriate.
  3. 3Eat on time. The same study showed that those who ate at least three meals a day lost more weight than those who ate irregularly. Scientists have inferred that people who don’t eat on time often absorb more calories in the next meal because of hunger, or their bodies are in a state of craving for energy.
    • When you don’t eat on time, your body stops breaking down fat and begins to break down muscle tissue. Muscle tissue burns more calories than other tissues when it is quiet. So, what you actually do is the opposite of your goal.
    • Make sure you eat some small food during the day to make sure you are not hungry. Between meals, eat a 150-card snack to keep the metabolic system burning and delay hunger. Don’t eat snacks that make you fat. When you feel hungry, your body retains heat and slows down your metabolism.
  4. 4Eat at home. Of course, going out to eat a commercial meal can make you see the world and let yourself show your face, but the researchers found that people who eat less outside have lost more weight.
    • When you eat at a restaurant, your control over food is very weak. The result is that you often eat more than you think. Try to pack half of the home before you start. Do this before you start eating, and you won’t try to finish your huge one.
    • When you order at a restaurant, you won’t know how the food is cooked, and you don’t know what ingredients are used in the restaurant. At home, you can use some low-calorie food ingredients or modify some recipes to make the food more healthy and delicious.

Method2Low calorie diet

  1. 1Learn to love fruit. The natural sugar in the fruit will satisfy the teeth you love sweets. In addition, the fruit contains fiber that will help you feel full. To add more fruit to your diet plan, try these tips:
    • Choose seasonal fruits. For example, if you eat apples in the fall or eat cherries in the summer, you can enjoy them when the fruit has the best flavor. Eating at this time will make the body more satisfied.
    • Treat the freshly cut fruit, such as watermelon or pineapple, as a snack.
    • Put a bowl of fruit in the kitchen or in your refrigerator. Also, prepare some dried fruit or canned fruit to prevent your fresh fruit from getting bad.
    • Make a large salad with berries and other non-perishable fruits such as pineapple or orange, sprinkle some walnuts, and then put the fruit salad in the refrigerator. They can be put in the refrigerator for a week. Pour out a cup of breakfast when you have breakfast or want to eat dessert.
  2. 2For nutrition, but also for a faster sense of fullness, eat vegetables. First place the vegetables in the plate, hold a large plate, and then put a small amount of other food on the plate. Here are some suggestions for eating vegetables:
    • Eat vegetables with potassium. Vegetables such as sweet potatoes, spinach and lentils will ensure that you get the potassium you need.
    • Treat vegetables as main dishes. For example, make a plate of stir-fried vegetables or a hearty salad with only a few ounces of cooked chicken, salmon or almonds.
    • If you are used to eating when you are bored, try chewing sugar-free gum.
    • Treat crispy vegetables as snacks. Cut celery, carrots, peppers, broccoli or cauliflower and mix with a light salad dressing or bean paste.
    • Use frozen vegetables. When you have no time to cook dinner, frozen vegetables can be quickly prepared in a microwave oven.
  3. 3Learn to eat whole wheat food instead of finished food.
    • Replace the finished carbohydrates with whole wheat food. Eat whole wheat bread, whole wheat pasta or brown rice.
    • Use wholemeal or oatmeal when making pancakes or baking. You may need to add extra fermented ingredients, such as gluten.
    • Use whole wheat when making a traditional meal. For example, add barley instead of rice when making soup, or use barley, wild rice or brown rice for hand-picked rice.
  4. 4Cleverly choose proteins.
    • Use lean beef or lean beef stuffing.
    • Use chicken breast. If you use other portions of chicken, remove the chicken skin.
    • Do not eat cooked foods with high fat content, such as sausages. Use lean turkey or roast beef.
    • Vegetarians can get enough protein from soy, nuts, soya beans and other seeds. Eat nuts and seeds properly because their heat is highly concentrated.
  5. 5Eat low-fat dairy products, including low-fat cheese and fat-free yogurt.
  6. 6Choose healthy cooking oil. If you are cooking with oil, use a spoonful of healthy cooking oil, such as olive oil or canola oil. In addition, use chili or vinegar instead of oil when seasoning.

Method3Low carbohydrate diet

  1. 1Limit the amount of carbohydrates in your diet plan. Nutrition experts say that carbohydrates give your body more insulin, which burns the carbohydrates you just eat to produce energy, rather than getting energy from the fat you store. When you reduce your carbohydrate intake, your body produces less insulin, so you can burn fat to get energy.
    • Do not eat more than 50 grams of carbohydrates per day for the first two weeks of your diet plan. First, let your carbohydrates come from vegetables. The rest of your diet plan should revolve around protein and fat.
    • Gradually add carbohydrates to your diet plan and observe the proportion of it. If your weight loss slows down, reduce your carbohydrates. You want to lose weight by taking enough carbohydrates to satisfy you.
  2. 2Eat only natural carbohydrates instead of processed carbohydrates. Good choices include natural carbohydrates in fruits, vegetables, milk, nuts, whole grains, seeds and beans. Avoid processed foods such as white flour, semolina pasta or biscuits, or processed desserts such as candy bars or sugary vegetables.
  3. 3Understand the risk of ingesting low carbs. If you continue your low-carbohydrate diet for a long time, you may increase your risk of heart disease and cancer because you consume too much food containing fat and animal tissue. Other possible symptoms include:
    • headache
    • dizziness
    • Weak
    • Poor fatigue and concentration
    • constipation
    • Poor respiratory function

Method4Other diet plans

  1. 1Eat like a Paleolithic diet like a caveman. Sounds crazy, right? You don’t need to hunt mammoths on the plains. However, you have to eat what our hunter-gatherer ancestors ate, such as:
    • Grazing animal meat
    • Fish and seafood
    • Fresh fruits and vegetables
    • Eggs (preferably rich in omega-3)
    • Seeds and nuts
    • Healthy food oils such as olive oil, walnut oil and coconut oil
  2. 2Try a raw food diet. Tired of turning around the stove? Then eat some raw food. A raw food diet requires 75% of your diet to be unprocessed. Most people eat a lot of fruits and vegetables, whole grains, nuts and beans. If you choose a diet of unprocessed food, please refer to the following tips:
    • Ingest a lot of iron. Good food sources include tofu, cashews, almonds and beans.
    • Store calcium. Eat cabbage, soy, figs, cardamom and cabbage.
    • Intake of vitamin B12 supplements. You can also eat nutrient-rich yeast, add vitamin B12 for breakfast and soy milk.
    • Ingest omega-3 fatty acids. You can eat some nutrients while eating linseed and walnuts. You should also use oils rich in omega-3, such as rapeseed oil, soybean oil, linseed oil and walnut oil.
  3. 3Follow the Sonoma diet. If you like the taste of a wine town, then you will like this diet. The Sonoma diet emphasizes the whole food and calls on you to abandon processed foods with sugar, processed white-faced foods and foods containing saturated fatty acids. This is the truth about the Sonoma diet:
    • Start with the first phase. The first phase is very much like the introduction to the Atkins Healthy Diet Act. You will remove the carbohydrates from the food and prefer to add vegetables such as nuts, low-fat cottage cheese and soba noodles.
    • Enter the second stage. In the second phase, you can add fruit, a wider range of vegetables, sugar-free desserts and 175 ml of red wine a day.
    • When you reach your ideal weight, you finally enter the third stage. In the third stage, you can basically choose any food that has not been processed or has no hydrogenated fat. It is easier to stick to desserts only on special occasions and to change the types of vegetables and fruits.
  4. 4Take a paid meal plan. If you want to eat whatever you want and eat with other people who want to lose weight every week, try a plan like Weight Watcher. If you like the prepared meals so that you don’t need to cook, try a plan like “Jenny Craig” or “Nutrition System”.

Method5Burning calories

  1. 1Introduce basic aerobic exercise. If you don’t exercise at all now, start with a small goal of 20 minutes three times a week. Try these ways to make your own move:
    • Buy a pedometer. Hang it on your waist and try to walk 5000 steps a day. When your weight is more ideal, increase it to 10,000 to 15,000 steps per day.
    • Buy a pair of good shoes. Go to a sports store and buy a pair of shoes designed for the sport you want to do, such as running shoes. Otherwise, buy good quality all-round training shoes. Spend some money on shoes and your health is worth your investment.
    • Start by walking. It’s a good way to start walking around without spending money and getting started. You can try other low-intensity exercises like swimming, cycling or jogging.
  2. 2Work out on the gym machine. You can use a treadmill, an elliptical trainer, a stationary bike, a rowing machine or a stepper. The start time is shorter, and you gradually extend the time when you lose weight.
  3. 3Take a course. You can take a traditional aerobics class or try some other courses, such as:
    • Taekwondo: Taekwondo combines martial arts, aerobics and boxing and is a very good aerobic workout.
    • Jazz Aerobics: Each jazz aerobics dance class combines dance-based aerobics, strength training and stretch shaping, strengthening and lengthening muscles for maximum fat burning. Jazz aerobics is a fusion of jazz dance, resistance training, Pilates, yoga and taekwondo.
    • Zumba: Zumba combines Latin music with simple dance moves. Because it is alternating in slow motion, Zumba is a very good tool for interval training.
    • Pilates: These movements created by Joseph Pilates are used to strengthen your core muscles and stretch your limbs. Many dancers use Pilates as a fitness method.
    • Yoga: Yoga can help you improve your breathing and mental attention while increasing your strength and flexibility. Yoga is also a great way to relax.
    • Martial arts: , like karate or taekwondo, or you can try some modern mixed martial arts.
    • Training camp: The training camp will use bodybuilding exercises such as push-ups, bows and sit-ups, as well as sprinting or other interval training based on recruit training.
  4. 4Participate in strength training. Again, start small and start with one to two 15-minute sessions a week until you feel you need to practice more.
    • Do some exercise to train multiple groups of muscles. If you practice the movement of a large group of muscles rather than just certain muscles, you save time and burn more calories. Try these examples:
      • Start squatting and lift the dumbbell over your head so that you can practice your lower body and practice your upper body muscles at the same time.
      • Perform resistance training while sitting or leaning on the training ball. You are practicing other parts while strengthening your core muscles.
    • Use the machine and strength trainer. These tools are generally used to target a group of muscles such as arms, shoulders, thighs, buttocks and back muscles. Do these targeted muscle exercises after you have done more than one group of muscle training.
    • Rest at least one full day between strength training so your muscles can recover. Recovery can help you avoid pain and injury.
  5. 5Conduct a sport. Join a local volleyball team or softball team, or join a tennis match.
  6. 6Get help from a personal trainer. Personal trainers can help you customize your fitness program based on your goals. You can find such a personal trainer from some formal associations.

Method6Stay positive

  1. 1Make a bet with a friend or a group of friends. Promise to reduce a certain weight before a certain day, if you do not meet the standard, you will save money. You can set up a weight loss club in your unit or with your friends. You can also look at the foreign “weight loss betting” website HealthyWage.com and learn to do something similar in the circle of friends.
  2. 2Set up small goals. Don’t think about the need to lose 20 pounds, I think you need to lose 1 to 2 pounds this week. Or you can focus on goals that are not related to weight, such as not eating snacks after a meal this week or drinking only on weekends.
  3. 3When you reach your small goal, don’t think about rewarding yourself with food, but go to exercise with friends, or do a nail, massage or go to the movies. If the goal of losing a pound this week is achieved, go buy the shirt that you have always liked.
  4. 4Occasionally eat a meal. If you are attending a party or special event, allow yourself to indulge yourself. Just to ensure that these indulgences cannot be a daily habit.

hint

  • Drink plenty of water after the exercise. Then you will go to the bathroom and wash away all the lost weight.
  • Find a sport that you like, so exercise will not be like working for you. Don’t miss all the entertainment, but be sure to control it. Drink green tea with honey to promote metabolism. Green tea can also help you decompress. Eat quietly, chew slowly, taste the taste, brush your teeth after eating or chew gum to prevent further eating.
  • Feeling good doesn’t mean losing weight. People who lose weight often find that they not only want to lose weight, but also want to get rid of their bad habits and build confidence. Listen to what your heart says to you, and do things that make you feel good about yourself. You are not just a number on the scale.
  • Drink water before and after eating a meal or snack.
  • If you gain weight, don’t panic, it could be muscle weight.
  • Don’t drink soda, never.
  • Do it seriously. Don’t go back to the original look, or all the fat will come back!
  • Buy a small jeans or clothes so you have the motivation to lose weight.
  • The best time to weigh is after you get out of bed and have a bathroom (before you eat breakfast).
  • Take a relaxing walk when you like your day.
  • Because of genetic factors and differences in long-term health levels, each person’s body is different. Don’t think about having the same body as others. Your ultimate fitness goal should be to better improve your own body. You will be amazed when you find that there are so many people who want to have your body and you want to be like others.
  • Just don’t eat sugar, you can lose 3.2 kilograms per week!
  • Plan and prepare your meals early so you can avoid going to the fast food restaurant in an emergency.
  • Do not eat for at least an hour before going to bed. Your body loses less weight at night because the body is resting, unlike the heat that you burn around during the day.
  • Don’t think about junk food, think about anything else.
  • Drink a glass of only 60-90 kcal of almond milk instead of 120-140 kcal of milk.
  • Do not drink concentrated drinks.
  • Don’t lose weight alone. Get help from friends and family who also have such needs, or join a community weight loss team. You may also get support in many weight loss forums online.
  • Weigh every day and count an average weight every seven days. Focus on creating a downward trend rather than how many pounds are lost each week. In some weeks, your weight may increase, especially for women (because the body retains water during the menstrual period).
  • If you are breastfeeding, talk to your doctor before you want to lose weight. Losing weight too quickly can lead to insufficient milk production.

caveat

  • If your weight is already in the healthy range, then you don’t need to lose weight. Embrace a real body and focus on health, not perfection.
  • Don’t let yourself be hungry.
  • Don’t lose more than 1 to 2 pounds a week (0.5 to 1 kg). Too fast to lose weight can cause you to lose muscle, not fat. Moreover, in the long run, it will be more difficult for people to deal with rapid weight loss. 

You need to prepare

  • healthy food
  • Pedometer
  • MP3 player or iPod
  • Good sneakers
  • personal trainer
  • Food diary

It is a big challenge to lose weight completely by patience. Take a slow, regular step to burn the glucose and then burn the fat. Eating high-starch snacks after exercise is equivalent to fattening, because after the physical exercise, the absorption capacity is maximized. Bread, corn and rice give you more glucose than you need, and then the extra part is converted into fat for storage. To avoid gaining weight with age, you need to exercise for almost 60 minutes a day for a week. This time depends on the type of activity. Exercise can be mild or more intense. L-carnitine burns fat to gain energy. This is a very slow process. The oxidation of fat takes about 30 minutes of exercise. L-carnitine supplements only work if you exercise immediately after eating it, otherwise it will produce a carcinogenic free radical instead of making you slim.

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