9 ways to lose weight easily and lose weight! Quick weight loss diet, weight loss menu look at once

 9 ways to lose weight easily and lose weight! Quick weight loss diet, weight loss menu look at once

3 principles of healthy weight loss

If the total calorie consumption is greater than the total calorie intake, you will lose weight, but there are three principles for healthy and correct fat loss.

Healthy weight loss principle 1: Diet control : limit calories but balance nutrition. Pay attention to the cooking method, eat the right amount, less oil, less sugar, less salt, less processed, less refined starch, and establish good eating habits.

Principle 2 of healthy weight loss: Exercise : Exercise can consume calories, increase muscle mass, and strengthen curves.

Healthy weight loss principle 3: Solve excessive stress and sleep problems : Stress often leads to overeating, less than 7 hours of sleep will make you less hungry and addicted to sweets.

The following describes the weight loss method in line with the weight loss principle.

Quick Weight Loss Method》

168 Intermittent fasting: It advertises fasting for 16 consecutive hours, and eat whatever you like for the remaining 8 hours. But to lose weight quickly and healthily, you still need to pay attention to nutrition and limit calories. There are 1212, 1410 and other variations of intermittent fasting. ▲Note: Not suitable for diabetics and those with poor gastric function. 

Sugar-reducing diet (low-carb diet): High-sugar desserts, snacks, drinks, and starches must be reduced, and other foods are not to be tabooed. However, it is difficult for foodies not to touch starch, and it is troublesome to prepare meals by themselves. 

Ketogenic Diet: This is a high-fat, very low-carbohydrate diet with plenty of protein for rapid weight loss. ▲Note: There is a risk of cardiovascular disease and should not be used for weight loss at home. 

Protein weight loss method: Mainly use a large amount of high-quality protein, reduce the proportion of fat and starch, and then combine it with exercise to avoid the decline in muscle mass and basal metabolic rate often caused by weight loss. The advantage is that gaining muscle and reducing fat is not easy to regain weight. ▲Note: It is not suitable for people with kidney function or blood sugar problems. 

Simple ways to lose weight »

211 meal plate: Divide the plate into 4 equal parts, 2 equal parts of vegetables, 1 equal part of protein, and 1 equal part of carbohydrates, which can help stabilize blood sugar and meet daily nutritional needs.

Be more active: Do more aerobic exercise or high-intensity interval training to burn calories. Walk more, take the stairs instead of taking the elevator, or get off at a station earlier and walk instead.

The wrong way to lose weight"

Single food weight loss method: What you lose is water and muscle tissue. Once you eat a normal diet, you may become fatter.

Meal replacement weight loss method: uneven nutrition, costing money and hurting the body, and it is easy to gain weight if you stop using it.

Diet pills: often contain ingredients such as amphetamines, laxatives, and diuretics, which may cause vomiting, heart palpitations, muscle weakness, confusion, kidney failure, paralysis, and even death.

9 ways to lose weight and lose weight easily

Do you find it difficult to follow the weight loss plan and are too lazy to exercise? Try 9 tips to lose weight without trying too hard.

Weight loss method No. 1: Time limit 20 minutes

 

Eat slowly, but stop once the 20 minutes are up. It takes some time for the stomach to notify the brain that you are full, and eating too quickly can easily overeat without realizing it.

Weight loss method No. 2: Sleep an extra hour

Studies have found that sleeping an extra hour a day can reduce weight by 6 kg a year.

The third way to lose weight: 3 vegetables in one meal

Variety triggers appetite, which naturally leads to more vegetables. It's full of fiber and moisture to fill you up, and vitamins and minerals to improve your health.

Weight loss method No. 4: drink broth first

A bowl of broth before a meal can slow down eating and curb your appetite, but not creamy soups.

Weight loss method No. 5: Choose whole grains

Lose weight without cutting, consume fewer calories, and improve cholesterol.

Weight loss method No. 6: Drink smartly

The study found that drinking beverages from tall, thin glasses reduced intake by about 25% with reliable visual cues.

Weight loss method No. 7: Pay attention to the moment when you put down the dishes

This is a sign that you are full but not too full.

Weight loss method No. 8: Chewing super cool gum

Get a piece of gum with a strong mint flavor, and you'll find that the snacks turn out to be unpalatable.

Weight loss method No. 9: Use small bowls and plates

Switch to small bowls and you can lose 200 calories a day without feeling it.

Low-Carb Menu for Weight Loss: Three Meals a Day Recipe

Low-carb breakfast:

Poached eggs served with sliced ​​avocado and berries as a side dish.

Spinach green smoothie with cottage cheese as a side dish.

 Spinach Green Smoothie Recipe:

1 cup ice cubes

2 cups frozen pineapple chunks

1/2 cup frozen banana slices

1 cup diced apple

2 cups baby spinach

1/2 cup nonfat Greek yogurt

1 cup unsweetened almond milk

Low-carb lunch:

Smoked salmon with avocado and asparagus as a side dish.

Bacon lettuce tomato celery sticks with peanut sauce served in a corn tortilla roll.

Low-carb dinner:

Grilled salmon with sesame oil in ginger sauce, grilled zucchini as a side dish.

Mango Avocado Chicken Salad.

Mango Avocado Chicken Salad Recipe:

1 small rosemary, washed and chopped

1/2 cup leftover cold roast chicken from the night before

1 mango, peeled and diced

1/2 avocado diced