如何减肥how-to-lose-weight

Are you facing a weight loss “emergency?”

Whether you want to lose weight fast because of a class reunion, a hot new romance, a wedding, or just to get back into your favorite jeans, here are nearly two dozen proven tips to help you shed those pounds and inches quickly and (relatively) painlessly.

To lose weight, you need to focus on three things:

?Your Mind: Motivation, attitude and self-image

?Your Body: Exercise, fitness and metabolism

?Your Diet: What you eat and drink, how often, and in what quantities

You can lose weight by focusing on just diet, or just exercise, or just motivation. But to lose weight fast, you may have better results if you focus on all three.

你面对一个减肥的“紧急？“

你是否想快速减肥因为同学聚会，一个新的浪漫，婚礼，或只是回到你最喜欢的牛仔裤，这是近20个证明技巧帮助你摆脱那些磅英寸快速和无痛（相对）。

减肥，你需要关注的三件事：

?主意：动机，态度和自我形象

?你的身体：运动，健身和代谢

?饮食：你吃的和喝的东西，多久，和什么数量

你可以减肥侧重于饮食，或运动，或只是动机。但快速减肥，你可能有更好的结果，如果你专注于三。

“Fast Weight Loss Strategy #1: Focus on a Healthy

Diet”

Yes, you can lose weight fast with these tips.

There is no “one-size-fits-all” diet, because every body is different. To lose weight fast, and keep it off, figure out which foods cause you to gain weight, and eat a balanced diet that includes fewer of those foods. Some people gain weight with carbs and other sugary foods, some gain weight with fats and greasy foods. Keeping a food diary can help you figure out which foods go straight to your hips.

Diet Tips for Cutting Out Sugar

Many people who are sensitive to carbohydrate can lose weight fast by simply cutting out these foods that are high in empty sugar calories:

1. Soda pop, energy drinks and artificial fruit juices with sugar

2. Designer coffees like cappuccinos, espressos, and macchiatos with added sugar

3. Cookies, cake, donuts, muffins and other baked goods

4. Milk chocolate, caramels and hard candies

5. Frozen treats like ice cream and popcicles

Cutting the carbs works for some people, but others lose weight faster by cutting back on fats. It depends on your metabolic type. Put together a diet plan that includes the best foods for your metabolism, and a variety of foods that have a lot of fiber—which helps you feel full—and are nutrient-dense. Fresh vegetables are a good option for nearly any metabolic type.

Diet Tips for Boosting Your Metabolism

The problem with starvation diets is that they actually slow down your metabolism, and convince your body to hold on to the fat! You can’t lose weight fast if your body thinks you’re starving. These metabolism-boosting eating tips inspired by Women’s Health Magazine and recent research findings can help you speed up your metabolism and lose weight:

African Mango: A New Weight Loss Secret?

6. Always eat breakfast. Skipping breakfast slows your metabolism.

7. Include fiber-rich, non-starchy vegetables and low-sugar berries in your diet.

8. Drink a strong cup of hot green tea before every meal.

9. Snack on yogurt or nuts– a Harvard study links them to weight loss.

10. Eat six small meals a day. Don’t allow yourself to get ravenously hungry.

11. Take thermogenic (metabolism-boosting) weight loss supplements like hoodia, Capsiplex and African Mango.

“快速减肥策略#1：注重健康饮食”

是的，你可以快速减肥与这些秘诀。

不存在“一刀切”的饮食，因为每个人是不同的。快速减肥，并保持它关闭，找出哪些食物会使你发胖，吃均衡的饮食，包括更少的食物。有的人体重增加碳水化合物和其他含糖的食物，有增加体重的脂肪和油腻的食物。保持食物日记可以帮助你找出哪些食物直接进入你的臀部。

饮食提示切割出糖

许多人谁是敏感的碳水化合物可以减肥快速简单地削减这些食物中的空糖卡路里：

1。碳酸饮料，能量饮料和果汁糖

2。设计师咖啡卡布奇诺咖啡，喜欢，和macchiatos加糖

3。饼干，蛋糕，面包，松饼，面包和其他货物

4。牛奶巧克力，焦糖和糖果

5。冷冻治疗，如冰淇淋和popcicles

削减碳水化合物为一些人，但其他减肥更快的减少脂肪。这取决于您的代谢类型。把一个饮食计划，包括最好的食物，你的新陈代谢，以及各种食品，有很多

fiber-which帮助你觉得全营养丰富。新鲜蔬菜是一个很好的选择，几乎所有的代谢类型。

饮食提示刺激你的代谢

这个问题与饥饿饮食是他们实际上减慢你的新陈代谢，并说服你的身体对脂肪！你不能快速减肥如果你认为你挨饿。这些metabolism-boosting饮食提示启发妇女健康杂志和最近的研究结果可以帮助你加快你的新陈代谢，减肥：

非洲芒果：一个新的减肥秘密？

6。经常吃早餐。不吃早餐会减慢你的新陈代谢。

7。包括非淀粉蔬菜和浆果富含纤维，低糖饮食中。

8。喝一杯浓绿色茶餐前热。

9。吃酸奶或坚果–哈佛大学的一项研究联系他们的体重减轻。

10。一天吃六顿小餐。不要让自己饿。

11。带热（metabolism-boosting）减肥补充剂像蝴蝶，capsiplex和非洲芒果。

“Fast Weight Loss Strategy #2: Enjoy Fun Forms

of Exercise”

Tony Horton built this body working out 1 hour per day, 6 days a week. This picture was taken on his 53rd Birthday! This much exercise is overkill for most people. Just 30 minutes a day can help you lose weight fast.

Yes, you can slim down with diet alone. You may even be able to keep it off for awhile. But to lose weight fast (and keep it off forever) you must speed up your metabolism with diet and exercise.

Experts recommend getting at least 30 minutes of exercise a day to help lose weight and speed up your metabolism. The key is to find a form of exercise you enjoy—something that doesn’t feel like exercise.

If you enjoy working out, by all means, take an aerobics class or go to the gym. But you don’t have to be a gym rat to speed up your metabolism and build fat-burning muscle mass.

Tips To Make Exercise Fun:

A few simple changes in your routine can help you sneak exercise into your day.

12. Find a friend and go mall-walking. If you talk while you walk, the time flies by.

13. Park a little further away from the door at work, at the grocery, at school, etc. and give yourself points for every extra step you take. Treat yourself to something special if you hit an extra 5,000 points in a week. You will have walked almost two extra miles!

14. Do a line dance to one song once every hour. By the end of the day, you will have exercised over 40 minutes, one song at a time. Recruit your co-workers, and every hour you can have a mini dance party.

15. Take your kids to the park and walk or bike with them instead of watching them.

16. Even cleaning the house, shoveling snow, and gardening can forms of https://www.360docs.net/doc/029591755.html,e a push mower instead of a riding mower, a show shovel instead of a snow blower, and use an upright vacuum instead of a robot, to burn more calories while you do your chores. (Yeah, this last one isn’t as fun, but it still counts toward your daily exercise total.)

快速减肥策略#2：享受乐趣的运动形式”

托尼霍顿建本机构工作，每天1小时，每周6天。这张照片是他的第五十三岁生日！这种运动是矫枉过正的大多数人。只需30分钟，每天可以帮助你快速减肥。

是的，你可以减肥和饮食。你甚至可以保持它关闭了一段时间。但快速减肥（并保持它永远）你必须加快你的新陈代谢与饮食和运动。

专家建议至少30分钟的运动，每天帮助减肥和加快新陈代谢。关键是要找到一个形式的运动，你不想锻炼enjoy-something。

如果你喜欢的工作，通过各种手段，以有氧运动课或去健身房。但你不必成为一个体育大鼠加快你的新陈代谢和脂肪燃烧肌肉质量。

提示，使运动的乐趣：

几个简单的变化，在你的日常锻炼可以帮助你溜到您的一天。

12。找朋友去购物中心步行。如果你说你走，时间飞逝。

13。公园远一点从门的工作，在杂货店，学校，等，给自己点的每一个额外的步骤你需要。对待自己的东西特别如果你打了一个额外的5000点的一周。你将有几乎走2英里！

14。做一个舞蹈的一首歌每小时一次。在一天结束时，你将已经行使了40分钟，在一首歌的时间。招聘你的同事，和每一个小时你可以有一个迷你舞蹈晚会。

15。你带孩子去公园散步或骑自行车，他们看着他们。

16。即使是打扫房子，铲雪，和园艺可以锻炼形式。使用推割草机来代替一个割草机，一个显示铲代替雪鼓风机，并使用一个堂堂正正的不是机器人，消耗更多的热量在你做家务。（是的，这最后一个不一样的乐趣，但它仍然对你的日常锻炼总计数。）

“Fast Weight Loss Strategy #3: Think yourself

thin.”

If you’ve ever tried to lose weight, you probably already know that diets alone don’t work! Over 90% of people who lose weight on a diet eventually gain all the weight back (and then some.) That’s because no one can stay on a fad diet forever. And for many people food is much more than just fuel–there are big emotional and social components to overeating.

Your subconscious mind will give you the body you imagine yourself to have. If you can’t picture yourself as a slim, healthy person with a shapely, healthy body, no diet will work for long.

Tips for Thinking Yourself Thin

17: Picture yourself with a slender, healthy body. If you’re a naturally visual person, you can just imagine what you’ll look like after you lose weight.

18: If you’ve been slender before in life, just pull out an old photo of the more-slender you to remind yourself of your goal. Post in where you’ll see it several times a day.

19: Take a full-body photo of yourself and use a marker to “black out”the plump parts of your body where there’s more fat than you’d like to see. If you’re computer-savvy, you can even use a program like Photoshop to edit your photo.

Release Emotional Eating Patterns

For many overweight people, food isn’t just a fuel for the body—food is a companion, a friend, and even a “drug.”

?Do you eat when you’re not hungry?

?Do you feel compelled to eat, even after you feel uncomfortably full?

?Do you eat more when you’re bored or depressed?

?Do you crave salty or sugary foods when you’re stressed out?

?Do you “treat yourself” with food rewards like cookies, cake, or ice cream when you’re feeling down?

?Do you notice yourself eating more when you feel lonely?

If so, you may be an emotional eater.Try these weight-loss tips to help you become more aware of your emotional eating, so you can choose to eat only when you’re really hungry.

Tips for Ending Emotional Eating

20.Keep a food journal.Keeping a food journal can help you become aware of the emotions and situations that make you feel like comfort-eating.

Sometimes, just becoming aware of your emotional eating habits can help you break them and improve your diet.

21.Distract yourself.Most food cravings only last a minute or two. When you feel a food craving coming on—and you know you’re not really hungry—occupy your mind and body with something non-fattening (like drinking a glass of water, taking a brisk walk, playing with a pet, or listening to an upbeat song), and the craving may go away on its own.

22. Get motivated. Enthusiasm for your strongly-desired goal is more effective than willpower ever could be. So instead of heading for the cookie jar, take a moment to close your eyes and imagine how you will look and feel once the extra weight is gone forever. Imagine yourself in that slinky dress or swimsuit. Imagine sitting comfortably in an airplane seat. Imagine looking and feeling wonderful during that job interview or first date. Imagine greeting your old High School friends and looking young and healthy.

23. Change your subconscious mind. If these tips don’t work, try the one proven method for changing your subconscious emotional ties with food: hypnosis. You may have heard that hypnosis is a safe and effective way to stop smoking. Hypnosis is also clinically proven to help people lose weight fast by helping change self-image, stay motivated to lose weight, and eat less without feeling deprived.

Tip #19: Losing weight with a friend can help you stay motivated.

Yes, you really can lose weight fast.The more simple lifestyle and diet changes you make, the bigger the impact. And if you combine weight loss tips for your mind, body, and diet, you can slim down for that special event or special person in your life in no time. Even if that special person is you.

Disclaimer: Always consult your physician before starting a diet or exercise program. Discuss any medications and supplements you take, and do not reduce prescribed medications without consulting a pharmacist or

physician. Diabetics should monitor blood sugar levels as recommended by their physician.

快速减肥策略#3：认为自己瘦。”

如果你曾试图减肥，你可能已经知道，食物的不工作！超过90%的人谁减肥饮食上最终获得所有的重量回（和一些。）那是因为没有人可以留在一个时尚饮食永远。和许多人的食物不仅仅是燃料–有很大的情绪和社会组成部分，暴饮暴食。

你的潜意识会给你的身体你想象自己有。如果你不能想象自己作为一个苗条，健康的人一个美丽的，健康的身体，没有饮食将长时间工作。

提示想自己瘦

17：想象自己有一细长，身体健康。如果你是一个自然的视觉型的人，你可以想象一下，你会照顾你减肥。

18：如果你已经细长之前，在生活中，只要把一张旧照片的more-slender你提醒你自己你的目标。在那里你会看到这一天几次。

19：把全身的自己的照片和使用标记“黑”的丰满的部分你的身体哪里有更多的脂肪比你想看到的。如果你是电脑高手，你甚至可以使用这样的程序中编辑你的照片。

释放情绪饮食模式

许多超重的人，食物不只是一个燃料的body-food同伴，朋友，甚至是一个“毒品。”

?你吃的时候你不饿吗？

?你不得不吃，即使你觉得不舒服的？

?你吃更多当你无聊或沮丧？

?你渴望过咸或太甜的食物，当你紧张吗？

?你“善待自己”与食物奖励像饼干，蛋糕和冰激凌，当你感到失望吗？

?你注意自己吃更多当你感到孤独？

如果是这样，你可能是一个感情动物。这些尝试减肥秘诀帮助你变得更了解自己的情绪，所以你可以选择只吃时，你真的饿了。

提示结束情绪饮食

20。保持食品杂志。保持食物日记可以帮助你意识到情感和情况，使你感觉像comfort-eating。有时，才逐渐意识到你的情绪饮食习惯可以帮助你打破他们和改善你的饮食。

21。分散自己。大多数食品的渴望，只持续了一两分钟。当你觉得食物渴求来和你知道你不是真的hungry-occupy身心卡路里少的东西（就像喝了一杯水，以轻快的散步，和宠物玩耍，或听一个欢快的歌曲），和渴求会自己消失。

22。动力的。热忱为您strongly-desired目标是更有效地比意志力都可以。所以不要前往饼干罐，采取的时刻，闭上你的眼睛，想像你会感觉一次额外的重量是永远消失。想象自己在这种紧身连衣裙或泳装。想象舒服地坐在飞机座位。想象和奇妙感觉在工作面试或第一次约会。想象你高中的老朋友和年轻和健康。

23。改变你的潜意识。如果这些提示不工作，尝试一个行之有效的方法改变你的潜意识情感联系的食物：催眠。你可能已经听说，催眠是一种安全有效的方式停止吸烟。催眠也临床证明，帮人减肥快速帮助改变自我形象，保持减肥的动机，少吃不被剥夺的感觉。

提示19：#减肥的朋友可以帮助你保持动力。

是的，你真的可以快速减肥。更简单的生活方式和饮食的变化使，更大的影响。如果你把减肥秘诀你的想法，身体，和饮食，你可以减肥，特别活动或特别的人在你的生活中没有时间。即使那个特别的人是你。

免责声明：始终谘询你的医生开始前的饮食或运动计划。讨论任何药物和补充你，又不降低处方药物咨询药剂师或医生。糖尿病患者应监测血糖水平的医生建议。