The movie "Hot and Hot" tells the story of the protagonist who faces the difficulties of life and never thinks of giving up, but chooses to move forward bravely. The inspirational stories also deeply inspire everyone.
In life, we can also achieve the effect of losing our own weight through some good lifestyle habits.
1. Diet
Eat regularly: Stick to a regular diet of three meals a day, don't skip breakfast, and try to finish dinner before 8 p.m. At the same time, avoid excessiveSnackswithLate-night snack
Mix it up: Included in every mealStaple foodProteinswithVegetables。Staple food to:Whole grainsLord, such asBrown riceWhole wheat breadWait; Proteins can be chosenChicken breastFishTofuWait; Vegetables are as diverse as possible, including:Leafy vegetablesRhizomesMelonsWait;
Control portion sizes: Use small bowls and plates to serve rice, try to control the amount of food at each meal, and avoid overeating.
Avoid high sugar and high oil: Try to avoid itSugar-sweetened beveragesDessertFried foodsand other high-calorie foods.
2. Exercise
Aerobic exercise: Do aerobic exercise at least 3-5 times a week, such as:RunningSwimmingJump ropeetc., each time lasting30-60 minutes。This can help you burn fat and improve your heart and lungs.
Strength training: Weekly2-3 reps of strength training, which can be free weight training, gym equipment training, or bodyweight training. Strength training can help you gain muscle mass and increase your basal metabolic rate.
Stretching exercises: Do it after each exerciseStretching exercises, which can help you relax your muscles and prevent sports injuries.
3. Living habits
Get enough sleep: Guarantee 7-8 hours of sleep per night, adequate sleep helps the body recover and reduce stress.
Reduce stress: Try to reduce stress through meditation, yoga, deep breathing, etc., and avoid overeating due to stress.
Continuous monitoring: Measure your weight and waist circumference at least once a week to help you keep track of your progress and adjust your plan in time.
4. Challenges and difficulties that may be encountered
plateau: In the process, you may experience a situation where you no longer lose weight, which is normal. At this point, you can try to adjust your diet or increase your exercise to break through the plateau.
Appetite control: When it comes to good food, it can be difficult to control your appetite. You can try drinking a glass of water before a meal to increase the feeling of fullness; Or choose low-calorie, high-fiber foods to satisfy your appetite.
Exercise persistence: In life, you may not be able to keep exercising for various reasons. You can try to find an exercise partner to encourage and supervise each other, or try different ways to exercise and find an exercise that you enjoy.
Finally, I want to tell you that it is a process that requires patience and persistence. You may encounter difficulties and setbacks, but as long as you persevere, you will definitely see results. Remember, you are not competing against others, you are working for your own health and well-being. Come on!