15 Good Habits to Fast Weight Loss in Spring

We often say "New Year's New Wishes". I believe your wish for the Year of the Horse is "persist in losing weight and losing weight successfully". Are you ready to lose weight in the spring of the Year of the Horse? You might as well start from now on and make a good spring weight loss plan, adhere to these 15 good habits, and make yourself a spring beauty quickly.

　　A fact that is both cruel and hard to deny is that there are often very few people who realize the wishes of the Year of the Horse. But the reason is not that you lack willpower, so what is the problem? Keri Gans, a New York diet expert and the author of "The SmallChangeDiet", said: "That's because you made a wrong wish!"

　　Making a wish to lose weight is like changing a house without a plan. "You know what the goal is, but you don't have a plan to achieve the goal." Top nutritionists, coaches, and weight loss experts recommend that you set a small goal instead Standard - Make only specific, small-scale changes.

　　The experts' advice (i.e. your plan) is as follows: Take a slow start with a few habits and add new ones after adapting. Dietary expert Gans said: "You can reduce 7 kg in 6 months by using several small-scale changes that continue." It sounds amazing, try it!

1. Eat one more vegetable every day.

　　As long as one. It's not difficult, right? But it's very effective! "Study shows that if you add one more vegetable (or fruit) every day, they can replace higher calorie foods," said nutrition expert Politi. That is, you can reduce your calorie intake without making any changes in your diet (and then lose weight). In addition, you have more nutrition. You might as well replace the same amount with a cup of boiled green cabbage. You can eat 128 calories less and get enough antioxidants, cellulose and iron. Do this every day in 2014, and you can eat 46,720 calories less, which can reduce about 5 or 8 kilograms of weight.

　　2. Do 30 minutes of weight lifting for every 30 minutes of cardiopulmonary exercise.

　　Experts point out that most women think that losing weight requires cardiopulmonary exercise, and there is no need to do any muscle strength exercise. But this is just a treatment method. Wayne, a fitness researcher and coach of the Department of Exercise Science, said: "The calories consumed by cardiopulmonary exercise are less than muscle strength training at the same time. In fact, anti-force exercise can promote long-term metabolic rate than cardiopulmonary exercise. In fact, I think adding dumbbell lifting is the best way to lose weight." If you do a muscle endurance training, you can consume at least 100 more every day for three days. Big card, and you can consume another 120 calories every 3 pounds of muscle training every day. So the new plan for the new year is as follows: 50% do cardiopulmonary exercise, 50% do muscle endurance training, not the previous 90:10.

3. Set "FishFridays".

　Yes, it will be a great effect if you change meat to seafood one day a week; the same pound, the calories contained in seafood are more than beef Meat, even chicken, is low, Politi said. (The 5-pound skinless chicken breast has 230 calories, but the equal-weight snapper only has 180 calories, and the equal-weight shrimp only has 140 calories.) Just make a replacement once a week and you can eat 9,360 calories less in a year. Not only can you lose several kilograms, but you can also take in important OMEGA-3 fatty acids—a nutrient that is extremely beneficial to heart and brain health.

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