Healthy weight loss of 20 life-long benefit of a good diet habits

Now take a look at a healthy weight loss of 20 life-long benefit of a good diet habits

In fact, to maintain body weight and weight loss is more or less the same, the principle is the same: eat healthy food, weight control, as well as regular exercise. In order to allow you to lose weight gains, you want a healthy lifestyle you become part of everyday life.

This is below the 20 weight loss good habits can help you develop a healthy lifestyle, so that a healthy weight with your life.

1. Exercise every day 30-60 minutes. If time is limited, the movement to separate the time will be a more feasible option, for example, 3 times a day to do 10 minutes of exercise to replace the first 30 minutes of exercise.

2. Have to eat three meals a day, health, in particular, eat a good breakfast. Does not lead to over-eating hunger, evil is Luanchi a snack.

3. Eat more fruits and vegetables. Breakfast, you can increase the health of porridge on a little piece of strawberry or banana slices to yogurt or berries, peaches Riga that the meat or vegetable sandwich in a little folder, such as tomatoes, lettuce, onions, peppers and cucumber.

4. Frequently to measure weight. To keep monitoring the changes in body weight, you take a look at how to maintain the effectiveness of weight loss. In a small weight gain before the larger, it is necessary to take measures as soon as possible oh.

5. Do not take home a convenient ready-to-eat food. If you are depressed or tired of the time like to eat high-fat, high-calorie food, do not buy any of these things at home. "Visible" to lure you to eat one of the most important factor.

6. A family activity. The family members gathered together to ride to picnic, play games or play football in the park.

7. Dishes from the healthy from chopsticks. No matter where, from time to eat healthy food import, and then eat your favorite dishes (such as some of the junk food or fried food, etc.), because this time you no longer hungry.

8. Attentively amount of food. In particular the restaurant to eat, the weight of each dish are fixed, so you Jiacai before subconsciously want to get more than you want to eat less of the weight.

9. To create opportunities for more activities. For example, do not send a car to the shop to wash the car wash service, own more fun. Walk or bike to stores to buy things. Accession to the children in a hospital in the game.

10. With their families to dine together. Avoid sitting in front of the television, eating, television influential people eat and how much to eat, what a powerful temptation.

11. Upon their own food. All the food in a container make you lose weight sensitive. The use of plates and bowls will keep you in food, as well as its own weight more carefully.

12. You diversified activities. Regularly change your day-to-day movement and the way you will not often find a useless or uninteresting. Do two days of walking exercise, go swimming on the third day, and then over the weekend to go riding a bike. You can always increase your exercise some "fancy new", such as karate, dance, ski, tennis or Pilates.

13. Decompression on a daily basis. Pressure is easy to overeating. You have to find their own methods of decompression, such as exercise, take a deep breath and relax the body, or a single laugh.

14. Eat at home. In the restaurant, people usually eat much. To limit the number of eating out, must eat outside, you should look for the extra weight. Do not have to force yourself to eat, can be packaged to go home.

15. Have a healthy snack. The best snacks include fruits, whole grains and dairy food products. Fresh fruit, yogurt, whole-wheat crackers are good choices.

16. Eat a good breakfast to start a new day. High-fiber cereal food is safe for you to choose, such as cereal or oatmeal. In addition, the selection of some of the rough coarse grains, nutrition will be more abundant.

17. Walking for 10 minutes after lunch, or get up early in the morning to complete this task for a walk.

18. To plan a good recipe of the week. Out a list of good to buy things down, thus reducing the impulse shopping.

19. Zuichan time to do other things distract himself. Phone chat with friends, listening to music, dancing, cleaning, yard care or go do other things. When you were on the other things to occupy, you will not be greedy you.

20. Own reward. You must know that success to maintain body weight and how big an achievement. As a result, you can incentive own a new clothing, travel time. (Not a food reward on the line)

This is a healthy weight loss of 20 lives the life-long good habits to lose weight, hoping to help a friend to lose weight.



现在来看看健康减肥之20个受用终身的减肥好习惯

其实，维持体重与减肥是大同小异，原则都是一样的：吃健康的食品，控制份量以及经常运动。为了不让你的减肥成果付诸东流，你要让健康的生活习惯成为你日常生活的一部分。

　　下面这20个减肥好习惯可以帮助你养成健康的生活方式，让健康体重伴你一生。

　　1. 每天运动30到60分钟。如果时间有限，把运动的时间分开会是比较可行的选择，例如，每天做3次10分钟的锻炼来代替一次30分钟的锻炼。

　　2. 每天三餐都要吃得健康，特别是早餐要吃得好。不吃饭会导致过度饥饿，恶果就是乱吃零食了。

　　3. 多吃水果和蔬菜。早餐的时候，你可以在健康的麦片粥上加一点草莓片或者香蕉片，往酸奶里加一点浆果或者桃子肉，或者在三明治里夹一点蔬菜，比如蕃茄、生菜、洋葱、辣椒和黄瓜。

　　4. 经常衡量体重。要经常监测体重的变化，看看你的减肥成效保持得如何。在轻微的体重增加变大之前，要赶快采取措施哦。

　　5. 不要在家里放方便的即食食品。如果当你情绪低落或者厌烦的时候特别喜欢吃高脂肪，高热量的食物，就不要随便买这些东西放在家里。“看得见”是引诱你吃的最重要因素之一。

　　6. 组织家庭活动。把家庭成员聚集起来，一起去骑车郊游，玩游戏或者在公园里踢踢球。

　　7. 从健康菜式起筷。无论在什么地方，吃饭的时候要从健康食品入口，然后再吃你喜欢的菜式（比如一些垃圾食品或油炸食品等），因为这时候你已经没那么饿了。

　　8. 留心食物份量。特别是餐厅吃饭的时候，每一份菜的份量都是固定的，因此在你夹菜之前，要下意识地拿比自己想要吃的少一点的份量。

　　9. 创造机会多活动。例如，不要把车送到洗车服务店里去洗，自己动手乐趣更多。走路或者骑车去商店买东西。加入孩子们在院了里的游戏。

　　10. 与家人共同进餐。避免坐在电视机前吃东西，电视机有影响人们吃多少和吃什么的强大诱惑力。

　　11. 留心自己的食物。把所有食物放在一个容器里会让你对分量失去敏感。使用盘子和碗会让你对食物本身以及它的分量更加留心。

　　12. 让你活动多元化。有规律地改变你的日常运动内容和方式，你就不会经常觉得无趣或者无用了。做两天的步行锻炼，第三天去游泳，然后周末可以去骑自行车。你还可以经常为你的运动增加一些“新花式”，比如空手道，跳舞，滑雪，网球或者普拉提。

　　13. 每天都要减压。压力容易令人暴饮暴食。你要找到适合自己的减压方法，比如运动，深呼吸，放松身体，或者大笑一通。

　　14. 在家里吃饭。在餐厅吃饭的时候，人们通常会吃多得多。要限制出外吃饭的次数，如果必须在外面吃，你就要对份量格外留心了。不用强迫自己吃完，打包回家也可以。

　　15. 零食也要健康。最好的零食包括水果，全麦食品及牛奶产品。新鲜水果，酸奶，全麦饼干都是很好的选择。

　　16. 吃一顿好的早餐来开始新的一天。高纤维的谷类食物是你不二的选择，比如麦片或燕麦粥。另外，选择一些未经加工的粗粮，营养会更加丰富。

　　17. 午餐后散步10分钟，或者早晨提前起床完成这个散步任务。

　　18. 把一周的食谱计划好。列好清单，把要买的东西记下来，这样就减少了冲动购物的机会。

　　19. 嘴馋时做别的事情让自己分心。打电话跟朋友聊天，听音乐，跳舞，打扫，打理院子或者外出做其它事情。当你的精力被其他事情占据，你就不会馋啦。

　　20. 奖励自己。你要知道成功减肥及保持身材是多么大的一项成就。因此，你可以奖励自己一件新衣服，一次旅游。（不是奖励食物就行了）

这是健康减肥之20个受用终身的减肥好习惯，希望给朋友减肥有帮助。