Summer is coming, which arouses the desire to wear short pants and bikinis. Many people have actively implemented a reduction plan. Nutritionist Liu Yili recommends that you can adopt the "Five Two Light Eat" diet method. Choose a normal diet for 5 days a week and control the heat in the 2nd day to take between 500 and 800 calories, which can effectively reduce fat and throw meat. She also designed a "two-day light food recipe" with a total heat of 613 calories for reference for reducing the weight.
Some weight loss methods will cause people to lose 2 or 3 kilograms at the beginning, and it seems that they will soon see results, but for a period of time, the weight suddenly becomes stuck. Liu Yili said that no matter how to reduce the weight, you will definitely encounter a "suspension period" with digital cards. The reduction and suspension period is a suitable mechanism for the body to have a short and short body, and it is also a physiological response to protecting.
When the body weight and fat are lowered due to eating less and eating more, the body will begin to find a new balance after a period of time, so that the body will stop first. "Sometimes it only stuck for a few days, and sometimes it takes several months for a stop." Liu Yili said that the suspension period can easily make people feel discouraged.
What should I do if I reduce the suspension period?What should I do if I reduce the suspension period? Liu Yi said that you might as well adjust your mood first, allow yourself to relax your mouth a little, avoiding your body's mistakes and entering the "struggle mode", and at the same time, you will also relax your anxiety. She shares 3 tips, re-adjust the way she eats and exercises, or re-replaces the body at this time as a new beginning, just like playing a game card, changing ways to improve her fighting power.
1. Occasionally, order meals:
The increase in heat really helps break through the suspension period. Liu Yili said that food makes people feel happy and breaks the fat-reducing card. When you are stuck, allowing you to eat 1 or 2 big meals a month will not only prevent you from getting fat, but also help you to help your body to express your gratitude and help speed up the fat burning process.
2. Increase the strength of the movement:
Try to adjust the movement frequency or change the movement method. For example, if you originally had 2 days of running a week, you can slowly add to 3 days. If you only do aerobic exercises normally, you can also add some weight training, which can help burn fat and increase muscle mass. Try high-strength interval training, the fat burning effect is also obvious, and the body feels more touching.
3. Set short-term goals:
reduce weights without being in place at once. Setting small goals and adjusting them slowly will make it easier to last. For example, exercising for 10 minutes per week or eating an extra serving of vegetables every day is a good start. Through the setting of short-term goals, you will slowly develop a healthier diet and exercise habits, and you will also see a change in weight.
Liu Yili pointed out that when performing a weight reduction plan, the suspension period will occur if it drops to about 5% to 10% of the body weight. In addition to the above three tricks, high-quality protein should be added in terms of diet, such as edamame, bean paste, plate tofu, chicken eggs, chicken, fish, saury, etc. She recommends that her good friend "Haibao" is rich in iodine, a variety of minerals and a high dietary fiber, which can also promote the new hydration, help eliminate hydration and reduce fat absorption.
If you want to eat desserts, use more sweet soups made of vegetable white fungus, black fungus, fairy grass, love jade, cold sky, etc., and add some red beans and green beans to increase the feeling of footwork. Liu Yili reminds that if you want to plan to reduce stress, learning to calculate the heat is also the key point. If you aim to reduce the light of 0.5 kg per week, you should reduce the daily consumption by 500 calories. After achieving target weight, maintaining a balanced diet and regular exercise requires maintaining ideal numbers.
