If you want to lose weight, stick to these 4 little things every day, it's hard not to lose weight!

It's your figure that determines what you wear next month.

The weather has warmed up recently. Have you started your weight loss career again?

Have you started a series of fierce operations: refusing to order takeout, insisting on making fitness meals, and exercising for 1 hour every day...

After a week of persistence, where are you?

In fact, losing weight doesn't have to be so hard. Start with these 4 little things and develop good habits. It's hard not to lose weight.

It is definitely not a joke to lose weight after eating enough. Never go on a diet, don't go on a diet.

The success of weight loss depends on whether you have improved your basal metabolism.

During weight loss, you must eat well, not only to be full, but also to eat well.

What exactly are we going to eat?

When we talk about eating enough, we don’t mean to eat everything at will, but to have a reasonable diet, with meat and vegetables in every meal, less oil and less salt.

The diet should be regular: eat small meals frequently, eat a good breakfast, eat a full lunch, and eat a small dinner.

Change the order of your meals: Soup first, vegetables, protein foods, and some staple foods last.

To lose weight, you must eat breakfast. Breakfast can improve the body's metabolism and reduce our lunch intake. Don't eat late night, if you are hungry before going to bed, you can eat some fruit and drink a glass of milk.

It is necessary to consume a sufficient amount of 25-30% protein every day. Protein is not easy to be converted into fat, which is helpful for muscle synthesis, thereby increasing the basal metabolic rate and helping our body to consume calories.

Eat more foods high in dietary fiber in your daily diet. Dietary fiber takes longer for the stomach to digest, and at the same time, it will swell after absorbing water, which helps the peristalsis of the stomach and inhibits the production of fat.

Don't completely reject carbohydrates during weight loss. The nutrition community recommends that you also need to consume enough carbohydrates when losing fat, because it is the basis for ensuring exercise.

If you want to lose weight, eat these foods:

Staple food: Coarse grains, legumes, and potatoes can be used instead of refined staple foods, such as corn, millet, brown rice, barley, red beans, oats, etc.;

Meat: It is recommended to choose chicken breast, lean beef, fish, shrimp, etc.;

Vegetables: broccoli, cucumber, cabbage, fungus, bean sprouts, tomatoes, celery, etc.;

Fruits: apples, strawberries, dragon fruit, cherry tomatoes, etc., eat less fruits with high sugar content;

Beverages: milk, soy milk, light tea, etc.

Drinking water can increase the basal metabolic rate. The body's metabolism needs water to participate. If you drink less water, your metabolism will be affected.

If we drink water half an hour before a meal, it is easy to feel full and let you reduce the amount of food you eat.

If you want to lose weight, remember to drink plenty of water!

Usually we can use trivial time to move, exercise can increase calorie consumption, prevent body aging, maintain abundant energy and physical fitness, and also improve metabolism.

If you have less time, you can do some simple exercises at home.

jumping

Jumping training, 2 minutes at a time, 5 sets, can make your whole body blood warm, increase your heart rate, promote fat burning efficiency, and slowly lose weight.

plank

The essentials of plank support: Keep your waist level, relax your neck with your eyes down, and keep your elbows and shoulders in a vertical line.

Beginners must master the strength. When the supporting action begins to deform, stop it in time, and do not support it hard. After mastering the essentials of the action, you can gradually extend the time and increase the amount of exercise step by step.

Plank support, you can do it on the bed while you sleep!

Those who sleep less than 4 hours a night will have greater difficulty breaking down carbohydrates. Lack of sleep reduces metabolic capacity and increases the likelihood of obesity. Therefore, during the weight loss period, you should have 7-9 hours of high-quality sleep every day.

Kangkang's weight loss plan can be summed up as follows: eat a full meal, drink more water, exercise properly, and maintain a healthy routine. Summer is here, and the weight loss business is about to start!