Weight Loss Strategy: Three Major Disciplines and Eight Points of Attention

　　for maturity female Generally speaking, when controlling weight, you are no longer as eager to see weight loss as you were when you were 20 years old, but you should pay more attention to your body. healthy condition and pay attention to the quality of life. Women with families and careers all hope to control their weight without affecting their work or having family meals together, while also improving their complexion and energy.

　　It is actually not difficult to meet these requirements. Here I recommend a simple and easy weight loss strategy that I have summarized. The main principles can be summarized as "three major disciplines and eight points of attention".

　　The so-called three major disciplines refer to the requirements for daily exercise:

　　1. Make sure to do aerobic exercise for more than 30 minutes every day. It can be jogging, brisk walking, dancing, doing exercises, climbing, etc. But it must be continuous exercise. The intensity of the activity can reach the level where the whole body becomes hot, the face is rosy, and the breathing is slightly accelerated after exercise. There is no specific time limit, it can be in the morning, afternoon or evening. Don’t be too strict about the “best time”, the time you can stick to is the best.

　　2. If there are no problems such as gastroptosis and severe indigestion (with these problems, it is difficult to be obese), you must not sit or lie down within half an hour after lunch and dinner. Although it is not advisable to exercise strenuously after meals, it does not prevent you from doing gentle housework, such as washing dishes, mopping the floor, doing laundry, tidying up the house, etc. It is best to move around. If you plan to watch TV, be sure to stand and watch while doing gymnastics such as turning your waist, raising your legs, stepping, and expanding your chest. You should also stand while talking on the phone. It is best to lift one leg in exchange.

　　3. Wear shoes that are easy to walk in every day. Don’t drive or take a car within two kilometers, and walk as fast as possible, reaching a speed of 1 kilometer in 10 minutes (6 kilometers/hour). Women who drive to work should try to park as far away as possible. If you are below the 8th floor, don’t take the elevator, climb up by yourself. Going downstairs is harder on your knees, but going up is less dangerous, unless you're wearing stilettos.

　　Modern women's work is mainly in a sitting position, with high work pressure and too little physical activity. Therefore, it is necessary to emphasize increasing physical activity. Try to integrate exercise into your life to avoid the problem of taking up too much time and making it difficult to stick to it. Exercise can not only increase muscle firmness, reduce fat ratio, and improve body lines, but can also relax the body and mind, brighten the mood, resist stress, and delay aging, which is extremely beneficial to women's physical and mental health. At the same time, developing good physical activity habits is also the best way to prevent weight regain.

　　The eight points of attention are related to dietary requirements:

　　1. Try not to eat any fried foods and greasy foods.

　　2. Drink a large glass of water or light tea 20 minutes before meals, avoid sweet drinks, and try not to eat snacks and desserts. Say no to any alcohol unless you have to.

　　3. Eat enough at breakfast, 70% full at noon, and 50% full at night. No snacks between meals other than fruit and a small cup of yogurt.

　　4. Eat richer ingredients and try to eat less food made from white rice and flour. It is best to have multigrain bean porridge instead of rice for dinner.

　　5. Eat more than 1 pound of vegetables cooked with less oil every day. The more green leafy vegetables, the better.

　　6. Use less oil when cooking, and make one or two delicious cold and steamed dishes for every meal.

　　7. Try not to eat staple foods with added oil, such as dumplings, pancakes, sesame seeds, layer cakes, fried rice, etc. If you must eat this kind of food, eat it for breakfast.

　　8、egg , milk, fish and shrimp, beef, chicken, soy products, etc. can be eaten to avoid protein deficiency, but try to use steaming, stewing, boiling, marinating and other cooking methods to reduce the amount of cooking oil.

　　In addition, since the total amount of nutrients in the diet will inevitably decrease during weight loss, it is also recommended to supplement complex nutrients every day.

　　This plan can ensure a rich variety of food throughout the day, adequate nutritional intake, and no feeling of hunger. Dieters can still eat what they like without having to worry about food variety and energy intake every day. As long as you follow this plan seriously for 2 months, you will be delighted to find that not only your weight has steadily dropped, but your waistline has become thinner, you are in a happy mood, and your whole person has become completely new and energetic.

　　The best speed to lose weight without rebounding is to lose 3 pounds per month. Although the speed is relatively slow, through adjustments in diet and exercise, you can cultivate good living habits and be willing to persist for a lifetime, which fundamentally prevents rebound. If you stick to it for a long time, you can not only control your weight, but also reverse aging, make you full of confidence, and benefit from it throughout your life. (The author of this article is Fan Zhihong, China’s most popular and most photographed diet and nutrition expert) (Editor: Shi Yi)