20 tips that can help you lose 15 pounds next month and avoid detours in your weight loss

Weight is not only related to our figure, but also to our physical health. We lose weight not to make ourselves look better, but more to make our body look better. healthier. The health of our body is the foundation of our body health, and our body shape is also an external manifestation of health.

Our weight and our health are often destroyed by our bad living habits, but nature is easy to change and hard to change. This causes us to want to change the things that have made our weight and health in the past. Bad lifestyle habits that keep your health deteriorating become very difficult. You need to set a clear goal, and then formulate a complete plan to stick to it. Only then will you be able to see success in losing weight and become healthier.

Although losing weight is not easy, the following 20 weight loss tips can make your weight loss journey easier.

1. Don’t drink alcohol. Drinking alcohol will disrupt your sleep, disrupt the health of your gut flora, and defeat all your weight loss efforts. Drinking alcohol will make your body unhealthy and your weight will become unhealthy.

2. Eat enough protein. The digestion of protein requires you to consume more calories. At the same time, protein will also make you feel fuller, so that you will not feel too hungry at the next meal, resulting in eating more food. At the same time, protein intake can also allow you to preserve your precious muscles and stabilize your basal metabolism. Our goal is to consume 1g of protein per pound of body weight every day.

3. Drink one to two cups of black coffee every day. Black coffee can help you suppress your appetite and help you burn more fat. Especially drinking a cup of black coffee half an hour before exercise can improve your fat-burning efficiency during exercise.

4. Walk 8,000~10,000 steps every day. Although we must insist on regular exercise, daily physical activities are also indispensable. Just like the adverse physical effects caused by sitting for long periods of time, you cannot make up for it through exercise. Maintaining the amount of physical activity in our daily lives is a necessary foundation to ensure our health.

5. Eat less foods that make you unable to stop eating. Some foods may seem small, but you can’t stop eating them, causing you to consume a lot of calories without knowing it. If you want to lose weight, don’t eat these foods that can easily cause a domino effect, such as eating melon seeds. .

6. Don’t think of losing weight as a whim. If you want to lose weight, you need to make a systematic plan for yourself. Comprehensively change your past bad living habits from diet, exercise to sleep, constantly monitor your weight changes and stick to your weight loss measures, only then can you have hope of losing weight successfully.

7. Find a sport you like and stick to it. For you who want to lose weight, exercise is an indispensable and necessary measure. Starting to exercise is a very tiring and tiring thing. You must find a project that you like so that you have the motivation to stick to it. If you can balance aerobic training and strength training more comprehensively, your weight loss results will be better.

8. Avoid sugary drinks. Nowadays, all kinds of delicious drinks and milk tea contain a lot of sugar and syrup. These are liquid calories rich in calories. Although they are delicious, they will make people gain weight. If you want to lose weight, you must quit all sugar-containing foods. Sugar drinks, usually only drink water, tea or coffee.

9. You don’t need to eat all the calories in your diet. You may not be able to stick to such a diet for a long time. You only need to eat 80% of your entire diet for a long time. Just strictly control the ingredients and calories, and give yourself 20% of the time to use delicious food to improve your mood.

10. Don’t eat snacks. Snacks are often refined carbohydrates that are rich in calories and have no nutrients. If you eat them, they will only increase your calories and will not provide the nutrients your body needs. We need to eat the food we need only in three main meals, and do not eat any snacks or things containing calories between meals. This will not only prevent you from unknowingly consuming more Calories, while also protecting you your insulin.

11. The order of eating is also very important. You should eat protein first, then vegetables, and finally fruits. Eating protein first can control your blood sugar levels, provide adequate satiety, and help you control calorie intake.

12. Control your entire eating time within a relatively short period, such as breakfast at 8 a.m. and dinner at 8 p.m. If you use 168 Light Fasting, The entire meal time will be controlled within eight hours, and dinner should also be avoided too late.

13. Don’t get hung up on whether aerobic exercise or strength training is more effective for fat loss. All you need to do is find an exercise you like and stick to it. Maybe the exercise you like is not the most efficient training, but that doesn't matter. Only exercise you can stick to is the best way to lose weight.

14. You need to relieve your own stress. Stress will affect the levels of hormones in our body, and will stimulate the continuous increase of hormones that make us less efficient at losing fat, and hoarding fat will also affect muscle gain. Although stress is something invisible, it is Silently affecting your weight loss efforts throughout the day.

15. Your weight loss process is not a linear process and will progress in a straight line. In reality, your weight loss efforts are often a process of constant fluctuations, ups and downs. Although you continue to control your diet and increase your physical activity, your weight may remain stagnant or even increase. These are a normal process on the road to weight loss. Don’t be discouraged by this. All you need to do is to persist in your weight loss efforts and constantly change your weight loss measures so that your body cannot adapt, so that you can gradually reduce your weight.

16. Drink more water. A large part of our body is made up of water. Only by drinking more water can we circulate the metabolism in our body and help you burn fat faster. Lipids and waste products emitted by the body.

17. Develop the habit of cooking for yourself. When you want to lose weight, it's best to cook for yourself. In this way, you can choose healthier ingredients, choose healthier cooking methods, avoid consuming more fat, and better control your calorie intake. At the same time, cooking by yourself can also prevent you from consuming more ultra-processed foods, which can easily spike your blood sugar and accumulate a lot of fat.

18. Get enough quality sleep every night. If you don’t get enough sleep, it will disrupt your body’s circadian rhythm and stimulate more hunger hormones and stress hormones, which will make it easy for you to eat more junk food. At the same time, lack of sleep will also cause you to lose your night metabolism. The best time to burn fat. Therefore, you should maintain seven to nine hours of sleep every night, and also try to improve the quality of your sleep.

19. Slow down your eating speed and only eat eight times full at each meal. You need to chew slowly when eating and slow down your eating speed. It takes about 20 minutes from when we are full to when our brain feels we are full. This reflex arc is really too long. If you don't eat until your brain tells you that you are full, you have actually eaten a lot more calories. Therefore, if you slow down your eating speed, you will give your brain time to react. At the same time, if you only eat eight times full, you can also control yourself to eat more calories during this reaction time difference.

20. Monitor your weight every day and adjust your weight loss measures at any time. We insist on our own weight every day, not forcing ourselves to see the weight drop every day, which will cause you to feel anxious. The purpose of monitoring our weight every day is to evaluate the effect of our weight loss measures the day before, discover in time the extra calories we have inadvertently eaten, detect signs of weight gain in a timely manner, and nip it in the bud. Because people who lose weight are often those who are very easy to gain weight. If they don't monitor their weight, they may gain a few pounds in a few days, destroying all the weight loss measures they have worked hard to adhere to in the past. It will collapse even more. Therefore, it is a better time for us to weigh ourselves every morning after getting up and going to the toilet.