It's already June, and many girls are about to start a new round of weight loss plans. If you want to lose weight, how can you not know some tips and tricks?
1. Keep a record after each meal.
Eating a large bag of potato chips with a blank mind can easily disrupt your entire weight loss plan. Keeping a record of how much you eat after each meal helps you control your portion sizes for the next meal. A recent study by nutritionists showed that people who kept a food diary lost twice as much weight as those who didn't. If they combined this habit with a moderate diet and exercise program, they lost an average of 13 pounds in six months. Keeping a food diary also allows you to see if you've developed healthy eating habits: Have you skipped a meal? Have you been eating the same food every weekend? Do you overeat when you're stressed at work? Understanding your daily eating habits helps you identify which changes are beneficial and which are harmful.
2. Exercise during television commercial breaks.
When commercials come on TV, don't forget to get up and do a little exercise. During this time, jump around, jog in place, do some dancing, or walk up and down the stairs. These exercises will raise your heart rate and have a fitness effect. Assuming you watch TV for two hours each night, and each commercial lasts two minutes, making the most of those two minutes each time can burn an extra 270 calories and help you lose an extra 28 pounds per year.
3. Eat high-calorie foods only once a week.
Label your favorite high-fat, high-calorie foods (for example, your five favorite foods are cookies, candy, ice cream, potato chips, and fried foods), and gradually reduce the frequency of eating these foods each week. If you eat these foods six times a week, try to reduce it to five times the following week. Following this standard, reduce your junk food intake by one time per week until you only eat them once or twice a week as a craving; at the same time, add one healthy food each week, such as carrots, broccoli, oranges, and other fresh fruits and vegetables.
4. Take an extra 5 minutes of walk every day
The amount of exercise should be increased gradually, rather than starting with a very high intensity.
Take a walk around the neighborhood before lunch and after dinner.
5. Do some mini strength training.
Some simple and basic strength training exercises, such as squats and push-ups, can build stronger muscles in a short time. You can try the following mini-workouts: knee push-ups, squats, crunches, lunges, and bench dips, 10 repetitions each. Once you get used to these exercises, you can gradually increase the number of repetitions until your muscles are fully fatigued.
6. Climb three more flights of stairs every day
Climbing stairs for just 2-3 minutes (3-5 floors) each day burns enough calories to help an average person lose 1-2 pounds per year. Climbing stairs also helps reduce waist circumference; furthermore, research shows that men who climb over 70 floors per week have an 18% lower mortality rate compared to men who climb less than 20 floors per week. Don't start with too many floors; begin with two or three. Once you've started, you can increase the number by 2-3 floors each day.
7. Carry a pedometer with you.
If you're willing to exercise outdoors, be sure to carry a pedometer with you. Studies show that people who exercise with a pedometer can walk 2,500 more steps a day (burning about 100 calories) compared to those who don't. Over a year, that's enough to lose 10 pounds.
