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It is already April, it is a good time to lose weight, otherwise in summer you are not muscle, but the fat of white flowers. Not only does weight loss rely on aerobic exercise, but more importantly, it depends on a healthy and scientific diet. I have seen many great bodies and I have been slowly murdered by various foods. If you are very upset about losing weight and don't know where to start, the following 100 weight loss recommendations should make you a slimming theory expert.
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Eat 6 times a day, each time the intake is relatively small. Eating once every 3 to 4 hours can maximize the speed of your body's metabolism.
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Perform 10 short-distance sprints every day, each time about 90 meters, which will burn 500 kilocalories.
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Rest for 20 minutes between each run and then proceed to the next time.
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Put on a hooded top before exercising. When the muscles are slowly warming up, the body will burn more calories while exercising.
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Use a small plate for dinner, so that each time the food is reduced.
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With a blue plate, this color is better than red and yellow to control appetite.
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Drink skim yoghurt instead of yogurt and mayonnaise, so you can reduce your calorie intake by 100 kcal and 700 kcal (each half cup).
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Eating shelled peanuts instead of shelled peanuts, sitting on the couch and peeling peanuts can reduce food intake by 50%.
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Chew sugar-free mint chewing gum after a meal. Studies have shown that the taste of mint can send a signal to the brain that "I am already full."
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Choose pistachios instead of Oreo cookies as a snack, the former contains less calories.
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Perform hot yoga exercises with physical conditions, and burn 344 kcal per class.
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Perform a faster workout every week that increases adrenaline secretion and lowers blood sugar.
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Intermittent exercise methods are used, and short-distance running and jogging alternate.
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For breakfast, replace the past bagels and juice with a bowl of oatmeal and two boiled chicken eggs.
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Work out with your partner. Couples exercising at the same time will increase the likelihood of bothering to exercise by 34%.
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Eat at the table instead of sitting on the sofa and watching TV while eating, so you won't end up with the ups and downs of the plot.
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Drink plenty of water, and dehydration can make your body feel the hunger.
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Eggs, chicken, and fish are cooked in a boiled way, so that less calories are consumed.
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Go swimming in the pool. If the pool water is shallow, you can also go fast in the water, the resistance in the water can be much more than the air.
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Pose Pose in front of the mirror and observe yourself from multiple angles, which will prompt you to make up your mind to control your diet.
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Drink a cup of skim milk for breakfast, no longer drink coffee with cream and sugar, and the calorie intake can be reduced by 100 kcal.
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There are car owners who can change their bicycles to work every week, and they can burn 500 kilocalories per hour.
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The elliptical machine with the handle is selected as the fitness equipment, so that the arm muscles are also exercised at the same time, increasing the total heat of combustion.
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Download a fitness program to your phone, such as a program that calculates the calorie intake or a digital training video guide.
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When fried chicken chops or peeled boneless chicken breasts, use breadcrumbs to wrap the surface instead of flour and eggs because the former has lower calories.
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Put a strawberry in the milkshake, this super-rich fruit rich in dietary fiber can make you feel full.
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Eat more avocados, which are rich in fats that are good for your health and prevent accumulation of waist and belly fat.
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Control the intake of potatoes and pasta, the amount of starch in each meal should not exceed the size of a baseball.
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Pay attention to the keyword eyes on the restaurant Chinese menu: barbecue, baking, stir-fry, deep-fried, grilled, steamed, cold, and boiled. Of course, the food cooked in the latter three methods contains relatively little heat.
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Drink green tea, which contains antioxidants that help fat burn.
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Estimate the amount of protein consumed per meal, which is equivalent to the size of a smartphone.
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Put a towel on the treadmill's display screen, which will allow you to pay more attention to exercise and increase your strength.
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Do more squat exercises, squat is the best form of exercise to reduce fat. This is because squats apply to the larger muscle groups of the human body, including the gluteus maximus, quadriceps, lunar muscles and erector spinae.
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Do more abdominal muscle exercises, sit-ups and curls. If you can carry weights in several sets of exercises, the effect is even better.
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Eat less sugar, do not exceed 72 grams per day.
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Eating snacks while watching a movie doesn't get in the way, but choosing 100 grams of popcorn instead of cornflakes can consume 60 kilocalories less.
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Even if you climb in an indoor stadium, you can burn more than 700 kilocalories per hour.
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In the face of adversity, you should adjust your emotions in time to cheer yourself up. Being too depressed can also make people not love sports.
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Keep a pet, take a dog for 20 minutes a day, and lose about 7 pounds a year.
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Eat more legumes, a staple food rich in dietary fiber and protein that helps the body burn fat. It is not bad to cook the beans into a thick soup, or to cook the olive oil and vinegar as a side dish.
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Combine aerobic exercise with strength training, such as skipping between each group of strength training.
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Don't sit on the sofa and watch TV. When you start to play ads, stand up and do push-ups, sit-ups or jumps.
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Frequent cleaning of the kitchen, not only can be fitness, but also can dispose of junk food, double-edged.
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If you can strictly control the intake of fat, sugar and starch in your diet within a week, indulging your diet once a week will not have much impact, and you will have more exercise after a meal.
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Eat some chicken claws instead of chicken wings. The former contains more protein and has lower fat, salt and calories.
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The heat burned in the 10-minute skipping rope is equivalent to 15 minutes jogging and is not subject to site restrictions.
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Turkey meat is always a slimming meat, it is not only high in nutritional value, but also low in calories.
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Once a small improvement in fitness or diet is achieved, it is recorded in the diary in a timely manner, and these small achievements will increase the self-confidence of fat reduction.
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When cooking, use the back of the teaspoon (the Chinese may wish to use chopsticks to sharpen it) to taste, so that the calorie intake can be reduced.
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More dietary fiber, lentils, soybeans, edamame, peas and pears are good sources.
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Instead of creamy chocolate with dark chocolate, the former has a lower sugar content and contains more antioxidants that increase physical strength.
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After a strong fitness workout, eat a piece of wholemeal bread with peanut butter and quickly replenish your energy.
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Perform a "bobby" exercise.
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Regular medical examinations. Regular blood biochemistry tests predict in advance whether you have obesity or a metabolic syndrome associated with it.
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Friends who live in the upper floors of the building do not take the elevator. Each time they climb the stairs, they can burn 100 kilocalories.
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Get up and do a few push-ups every morning. This kind of upper-limb muscle training can make you feel full of power all day long and the heat continues to burn.
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When making salads, use balsamic vinegar instead of creamy salad dressing to reduce the intake of 200 kcal.
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Avoid eating French fries, remove cheese when eating burgers, and reduce calorie intake by 300 kcal.
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Record the food you eat every day, so that the daily calorie intake will be reduced by 250 kcal, and the monthly weight will be reduced by 2 pounds (1 lb ≈ 0.45 kg).
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When sprinting, load sandbags on the waist and the big arm, which can burn more fat.
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Breakfast must not be missed. Eating a 400-600 kcal nutritious breakfast within an hour of getting up can boost your body's metabolism and promote fat burning.
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The meal is reduced, so that the waiter only takes half of the menu and the other half packs home.
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The habit of eating twice a week outside the meal was changed to twice a month.
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Put the sweets in a place where you have to work hard, such as the highest level of a food cabinet or a hidden place.
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It’s a good idea to have a dinner party, bring the food packaged in the restaurant (of course, no chopsticks) to the office to share with colleagues, not in the refrigerator.
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When the meal is finished, the vegetables and fruits are eaten first, and the French fries are set aside.
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Turn the hula hoop with friends.
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When you want to eat sweets, eat a piece of soft candy or traditional Kanto sugar (made from malt, millet) instead of chocolate ice cream or dessert, so you will consume 200 kilocalories less.
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Don't keep the takeaway menu at home, and cooking your own food can better control your calorie intake.
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After walking 500 miles, change to a new pair of sneakers. The new shoes will make you walk more energetically.
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Take a pedometer while walking and walk at least 10,000 steps a day.
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Keep at least 7 hours of sleep a day. Insufficient sleep can seriously affect the speed of the body's metabolism, leading to weight gain.
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Choose a spray oil can instead of a sharp-mouthed oil bottle so that the cooking oil can be greatly reduced.
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When there is a horizontal bar outdoors, doing pull-ups can pull down more muscle groups than the latissimus dorsi.
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When going out to play, if you want to buy snacks, choose the lightest package.
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Learn to adjust your emotions and get rid of stress. Stress increases the amount of hydrocortisone secreted and promotes appetite.
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Compared to exercise and other healthy eating habits, eating red pepper every day is not only convenient, but also easy to adhere to for a long time.
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Chewing 40 mouth slowly, helping to lose weight.
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In addition to being able to exercise with a partner, exercising with a same-sex partner who is stronger than one can also stimulate the desire to exercise.
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In the case of physical conditions, exercise in a super group.
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Use an enhanced exercise method. This is a training method that uses explosive movements to develop muscle power and is widely used in many different sports, including increasing the speed of running and the height of vertical jump in sprints, the ability of baseball pitchers to throw quickly and the efficiency of boxers. Wait.
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Avoid eating refined foods, which contain trans fats that are difficult to break down by the body.
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Seaweed shakes can make your body slim.
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Take the children to the fitness equipment area of ​​the community on weekends, and do the pull-ups and sit-ups together to increase family ties and consume calories.
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Care about physical data such as calories and body fat ingested.
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Pomegranate juice is a super-healthy food that prevents middle-aged people from getting fat and reduces the accumulation of excess fat in middle-aged men and women in the stomach and abdomen.
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Run at the fastest possible speed and run for another 1 minute on the second day, and you will see significant progress in a week.
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Do housework. For example, mowing can consume 346 kilocalories per hour, sweeping leaves can consume 230 kilocalories per hour, and car washing consumes 346 kilocalories per hour.
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If you just browse through the above 90 weight loss recommendations, then you will never be thin. Only if you follow the advice in a down-to-earth manner, and persist in it for a long time, then your body will be yours. Therefore, "reading is easy, it is difficult to do it, and it is practical and practical."
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