It is easy to lose a few ten kilograms in a few months. All kinds of unreliable methods and products on the market can help you. The reason why they are not reliable is that they will harm the body and will easily cause reversal.

And the healthy weight that does not revive once has no tricks or secrets. Only by relying on one drop and one step to develop a scientific lifestyle, thinning is a natural result.

So you don't have to worry about the fat in 2019, follow Teacher Gu to cultivate a scientific lifestyle.

1. Main meal combinations

1. Each meal must have a staple food, and you should eat at least 130 grams of rice or 70 grams of thimble.

It is best to match roughly and finely, not every meal must be matched roughly and hard.

For example, if you can eat white pineapple and white rice, then soak in the morning, make a reservation in advance to make a muddy porridge, and eat muddy or large white rice with some muddy or boiled corn/sweet potato/potato/shan medicine in the evening.

2. There must be protein in every meal. Low-fat protein is preferred, and you should also pay attention to excessive amounts.

It is most convenient to eat a chicken egg and drink a bottle of milk for breakfast. The protein for lunch and dinner is paired with meat and beans, that is, thin animal meat, skinless poultry, fish meat, and bean products.

One ton of rice has only meat and no beans. Eat up to 100 grams of meat. If you have 50 grams of dried tomatoes in one ton of rice, just eat 50 grams of meat.

3. Fight to make sure that vegetables are available. The first choice is leaf and melon and eggplant vegetables. You can eat 150 to 250 grams per ton.

In the morning, for the date of the day, you can boil vegetables in boiling water with eggs, and then dry them and drizzle them with sesame oil.

Actually, if you don’t have time to turn on the fire, you can eat some small tomatoes, and if you don’t have time, you can eat more at noon and evening.

2. Cooking method

4. Less oil, less salt, less sugar. Choose oil bottles with fine or spray, choose not to stick to the pot, fry less, roast and red, steam more, blanch more, mix more, add less sesame and salad sauce when mixing, make soups more, make more soups and less boiling soups (pumpkin soup, rib soup, etc.); when controlling salt, you need to eat less marinated food, and put salt on the pot, etc.

3. Tableware Chapter

5. Changing large tableware to small tableware is conducive to controlling the amount of food, and standard tableware can also be used when it is convenient.

4. Snacks

6. All high-hot snacks can be eaten, but there are 4 warm tips.

A. Choose one with better quality, which is better than the ice cream of Hagendas, and the cakes are natural butter, and dried fruits and vegetables are only dried. Here is just an example, because I basically don’t eat them, so I don’t know who makes the best.

B. I only eat it occasionally. It would be great if I only need to reduce the frequency of shopping online and offline. For example, my family only visits a large shopping mall once a week. Usually, all kinds of foods are fed by the community supermarket. The various snacks there are still in my eyes.

C. Buy a minimum package of 1. Not only snacks, I don’t like to stock up on all kinds of foods and items, so I may buy a box of potato slices or 330 ml of a small bottle of alcoholic beverage or a small bag of chicken claws every time.

D. Share eating with friends. I bought a box of potato slices and wanted to share what I had with my husband, haha.

E. Actually, the mouth is recommended according to the above four sections. If you only want to eat something, you don’t have to eat snacks. For example, the energy of small tomatoes is very low.

This is something I buy more when I go to the supermarket every week. I eat a few if I want to eat. I don’t have to worry about my energy at all. I can’t eat too much, otherwise I will be hard to bear.

5. Ordering meals at the outside

7. Find a partner to order food as much as possible, because the amount of staple food in the restaurant outside is too large, which is more suitable for two people to eat together, and the amount of dishes is too small. Only by adding a large amount of dishes for the two people to ensure the amount of dishes.

8. Eat less buffet and more table meals at gatherings, choose less Sichuan and Northeast dishes with heavy tastes, and choose more light noodles and Hong Kong dishes.

9. Order more vegetables, less vegetarian, less oil, and steam more. When cooking, cook less oil and salt. If it is still too oily, add the vegetables and add oil or shabu water before eating.

10. Prepare cucumbers and small tomatoes in advance during the trip to supplement the shortcomings of vegetables.

11. When dining, focus on chatting and communicating with everyone. If you eat and take care of them more, take care of them for food and drink, and give them food, etc., you will always take good care of others.

12. I have almost finished eating. Put the chopsticks on the table. It’s on the table, not on the plate. I feel embarrassed to pick it up and continue eating.

6. Dietary habits

13. Drink 200-300 ml of water before eating to increase the stomach's abdominal feeling and better control your appetite. Then, you who always forget to drink water at work should also replenish your water by eating.

14. Eat more dishes first to increase your abdominal feeling, and then eat protein and staple foods to better control your appetite; drinking some soup during the process can also reduce your appetite.

15. Eat slowly with chewy food. It can not only make you feel the abdominal sensation better, but also reduce stomach burden.

16. When eating, eat special food. Anything that distracts your attention from eating may make you unconsciously eat too much, so don’t watch the TV when eating, and don’t eat when watching the TV.

17. Nothing is more important than eating! Because I am always tired, I am not only prone to recurrent overeating, which will cause failure to lose weight, but will also cause low-basis reproduction, making it more difficult to lose weight..

7. Dietary supplements and medicines Chapter

18. You don’t need to take any supplements other than compound nutrients, because they are almost useless. Whenever they are useful, they must be illegally added to drugs, and they will still make you tired of yourself.

19. At present, the only legal fattening medicine in the country is olicitar, which also has its contraindications and side effects. Whether you meet the conditions for eating or what evaluations you should make during the eating process, please consult doctors and professional nutritionists. Do not take them by yourself.

8. Attention distribution chapter

20. People have limited attention. As people spend more money on work, learning, and accompanying their family, they naturally spend less money on eating.

If you are full of your brain every day and even have a tendency to eat, you should first allocate most of your energy to do other things, and in a different sentence, please don’t let yourself be too lazy.

9. Sports Chapter

21. When you start to lose weight, you can't increase your exercise. The main reason is that you are afraid that you will change your diet and increase your exercise. You can't hold on. You will have similar dietary habits and it is easier to start exercising after losing weight.

The final amount of exercise is: exercise at least 5 days a week, 30-40 minutes a day, and it is best to exercise 3 days aerobic exercise for 2 days in 5 days. This will not only maintain the weight but also make you more tight.

10. Sleeping Chapter

22. Lack of sleep will not only make people mental and skin poor, but also be not conducive to losing weight, because lack of sleep will affect your hormone secretion and your appetite, which will make you more likely to get fat. Therefore, it is best to sleep before 11 o'clock, and you are guaranteed to sleep at least 7 hours a day.

11. Physical Weight Monitoring Chapter

23. If your BMI is between 18.5 and 23.9, your fat rate is below 30% (female), 20% (male), and your waist is below 80 cm (female), or 85 cm (male), you don’t need to lose weight at all, but you also need to cultivate a healthy lifestyle above.

BMI=weight (kg) / height x height (meter)

24. It is normal to increase the weight and decrease the weight during the weight loss process, so don’t worry about it once the weight increases. Just measure the weight monitoring once or twice a week.

In addition to looking at body weight, we should also look at body fat and muscle mass. The body fat volume drops slowly and maintains the muscle mass as much as possible is the best weight loss.

There is one characteristic of weight loss like this, that is, slowness, and slowly loss is also the king of weight loss. It will make you lose weight and keep it still not easy to reverse, so you will lose 10 pounds in 2019.

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