21 days form thin little habits

Do not want to trap body weight, you want more Get Fit; do not want to obstruct the body, I would like to wear all the clothes will be 10,000 kinds of customs; do not want to worry about health, I would like to have more long-term confidence in the younger body. The hearts of every one of us, there is a person who wants to become, not yours, nor is she just a little better than it is now their own. Thin a 100-day agreement, is to want a better himself, to have a better success of their own! "Health thin! Happy skinny! Smart thin!" To participate in the second session of thin fashion healthy competition so that we can better ourselves! A successful weight loss, is not our purpose, we want to better themselves, is a thin idea of success, with the thin天长日久habits, no longer own weight loss and distress. This success has no short-cut to thin? There is! Is that every little habit of daily life. The selection of the weight of their own small habits! 100 habits do not have to feel the pressure, and some that you do have a good habit, only need to continue to adhere to; some are not suitable for you, you can not become a habit, do not have to consider. 100 proposals from the choices of those out of step with you, regardless of time, place, energy, money, etc. can be protected, and to do so, let them into the small of your life habits, a long-term success thin paved a shortcut ... ... 21 days to develop the habit of small thin Acts of psychological research shows that: the duplication of more than 21 days will be the formation of habits; 90-day repeat would form a stable habits. The first phase: 1 ~ 7 days. The new habit you will feel a little unnatural, uncomfortable. Need to remind ourselves to do deliberately. The second stage: 7 ~ 21 days. Through the insistence of the first phase, the new habits you feel more natural, more comfortable, but I do not pay attention may return to the past, therefore, also need to remind ourselves deliberately persist. The third phase: 21 ~ 42 days. You find your favorite and fit these new habits. Become "casual, natural" - you have got used to it. Continuation of these habits to 90 days. 90 days is called "customary period of stability." Once the threshold of this stage, the habit on your life has become an integral part of, it will naturally stop for you "service." 28 adhere to the small day-to-day will be used to thin Mind at all times have the root of the string weight is a very tired, but if a habit, it becomes an easy matter. 1. Body measurement. A waist measurement each week to control the waist-hip ratio less than 0.8. Regular amount of daily weight, daily weight fluctuations in the 0.5 ~ 1 kg is normal, but if a week, an average increase of 1 kg of body weight, it is necessary to start as soon as possible to control the diet and increasing physical activity. 2. Records. Starting today, a detailed record of the daily diet. 3. Clean up the refrigerator and food cabinets. To potato chips, biscuits, sugar beverages, ice cream, cooked food ... ... out of the refrigerator and food cabinets, put yogurt, apple, bitter gourd, celery ... ... 4. Slimming. After a day bathed in the use of slimming products, the timely detection and elimination of fat Mission! 5. To give up the elevator, stairs. 6. Good morning, drink 1 cup light fasting saline.肚腩accelerate the reduction of gastrointestinal motility. 7. Take the time to make way for others to take the initiative. After lunch and will try its best to stand and walk back and forth for half an hour (15-minute vigil to consume 25 calories) Do not eat after 8.21! Things to eat when out for a walk or clean up the room, taking a bath ... ... to find a good way to spread appetite. 9. Brush your teeth immediately after dinner. If you eat something thought they would go on brushing teeth, it is not bother to eat. 10. Less alcohol. The habit of drinking before going to bed have to quit! 1 gram of alcohol = 7 calories. Such as alcohol to be limited: Liquor 50ML / week, wine 100ML / week, beer 500ML / week. 11. To make an experienced Chinese medicine or nutritionists, physical detoxification work to do a good job. 12. To make some successful thin friends, to learn from them, to encourage each other. 13. Please, a private coach. Urge your training, give you specific guidance. 14. Buy the book knowledge of nutrition. A balanced diet is a healthy weight guarantee. 15. Enough sleep. Sleep every day from 7 to 9 hours. 16. The work efficiently. The survey found the freedom of work time were relatively more susceptible to weight problems, which may be related to eating while working on the habits of a large number of snacks. 17. Decompression. Accumulation of pressure can lead to excessive secretion of body松荷Diamond, physical feeling, like a battle over像刚tired and want to eat a big meal. 18. 3 hours every day before going to bed to switch off the lights and the kitchen door. 19. To satisfy the sexual. Sexual desires satisfied, the desire to eat is not so strong. 20. Increase the reading time. And watching television and the Internet compared to studies of food, we often do not desire to be so severe, it may be more in focus of the study. 21. To keep the room clean and tidy. The more chaos, space, more people tend to become lazy and greedy. 22. With movement appetite suppressants. Movement can stimulate endorphin secretion, from the emotional eating. When a psychological desire to eat, they can lower the strength of some fast movement such as walking or jogging, hunger will gradually disappear. Or do some stretching exercises, abdominal breathing and other little tricks. 23. To elect one of their two opportunities. Do not eat ice cream to eat a skim yogurt; lying on the beach in the sun, it is better to play beach volleyball while; biscuits to eat before going to bed, it is better to eat an apple ... ... 24. Buy your favorite food and the food will help weight loss. 25.帮别人try not to buy food. Good for other people not to buy those delicious but high-fat food high fever, because you are likely to easily give themselves a buy. 26. I have started a shrink? The. A good day to their own psychological hinted that more confidence in themselves. 27. I can continue to lose weight. Occasionally eat a big meal or no movement for some time, does not matter, any time you can continue to lose weight. 28. A weekly massage. Beneficial to the body massage to relax and relieve stress and help to thin. 48越吃越thin small habits Do not deliberately go on a diet, do not force yourself to eat do not like the food, the 40 small thin越吃越habits, help you easily mark inhabitants caloric intake! 29. Eat breakfast. Breakfast is the key to open the day metabolism. Dietitians recommend the ideal breakfast: milk + cereals (bread, steamed bread, cereal, etc.) + a fruit or vegetable + an egg. 30. 25 per day to 30 grams of fiber. Human consumption of fiber can not be absorbed, but a long residence time in the body, can create a sense of satiety and reduce the desire to eat. Whole grains, legumes, nuts and dried fruits are high in fiber foods. 31. Am eating fiber: for example, adding a breakfast fruit, vegetables, help to control appetite in the afternoon. 32. Do not eat too little. Starving the body will automatically store fat. To lose weight, the correct way is to: eat healthy and frequent. 33. Snacks twice a day. Recommended snacks: milk, yogurt, fruits, nuts. Snacks time: about 10 o'clock, 15 o'clock or so. 34, day 3, the two staples. Carbohydrate is the body's fuel, food refusal, meaning that would rebound quickly. 35. Use dinner to edema. Edema吃去dinner food, can help us rule out the possibility of labor累了一天toxins, vegetables can go edema were bitter gourd, wax gourd, etc., a number of staple foods can be eaten green bean soup, congee, etc.薏米Hui. 36. Fruits and vegetables every day 4 2 1 jin. 500 grams of vegetables, fruits, 200 grams. Fruits contain some sugar, in order to avoid weight loss during the fruit instead of vegetables. 37. Daily intake of 1,000 milligrams of calcium. Heat consumption in the same circumstances, the average daily intake of 1,000 and 1,500 mg of calcium intake than 600 mg of calcium per day, more than three months, average weight loss of 2.7 kilograms. 38. 250 grams a day to eat dairy products. More low-fat dairy consumption, and body fat content less than the average person. 39. Eating fish 4 times a week. Fish in the omega -3 fatty acids help to break down fat. 40. Every time a food check. Each time you open the refrigerator only 1 out of food, such as a yogurt or a small piece of chocolate.整盒end to all that out and eat the rest of the idea back then often nothing left to eat all the result of no less than. 41. Not in the refrigerator or cabinet before eating food. To another room and sit down to enjoy the taste you get. 42. Postprandial eat 1 to 2 kiwifruit. Nutrients in fruit help to digest food and break down fat. 43. Dinner as soon as possible. Dinner should be as far as the end of four hours before going to bed. 44. 50 grams of nuts a day. Nuts contain fat catalytic trace elements to help. 45. Slow drink of water: to drink a day for 6 to 8 glasses of water. Drink slowly to avoid edema. 46.少盐: not more than six grams a day of salt. 47. To make full use of cooking oil. 48. Oil-free cooking. Can be soup, wine, lemon juice and other food instead of cooking oil. 49. The use of flat-bottomed non-stick pot. Flat-bottomed non-stick non-stick pan can make food on the bottom of the pot surface oil, each meal at least a reduction of 100 calories. 50. Lecythus the use of the nozzle. Every time food is cooking spray on the surface a little bit of oil, can reduce the heat. 51. Often roasted, boiled or steamed instead of fried, stewed cooking methods to reduce the calorie intake. 52. To remove visible fat. Prepared in the kitchen把剪子, ribs removed, the skin, the visible fat of pork skin; soup soup when cooled, such as removing the oil slick. 53. Less skin. Skin chicken breast with 300 calories, only 190 non-skin card. 54. More food grains. Nutritionists recommend a daily weight loss during the 150 ~ 200 grams of cereal for breakfast as part of hours away, the remaining part can be arranged for lunch. 55. Eating clean food. 56. Daily intake of 50 calories less. Drink a cup of sugar is much higher than on the number, so the next white water or a cup of tea with it instead of. 57. Snack bags. Potato chips, biscuits, chocolate and other snacks to eat if it is also possible to buy bags of snacks, tempting to give up the big bags of food. 58. Do not go to the supermarket on an empty stomach. An embarrassing loss of appetite and promote the sound of肠鸣let us take from the shelves of big bags of fresh food. 59. Do not eat sweets when fatigue. Consume sweets body of vitamin B, when fatigue dessert will be more tired, will increase virtually fat! 60. Home-made desserts. 60 grams of ordinary ice cream with 10 grams of fat 160 calories. Now we use 200 grams of strawberries (without the fat-only 52 calories) poured a spoonful of low-fat yogurt (containing 1 g fat, 10 calories) instead. Both satisfy the desire to eat dessert and not gain weight. 61. Soup. A lot of food into the water, the process can reduce the consumption of 26% of caloric intake. 62. To eat hot food. Let food cool off the body temperature lower, slower metabolism. Usually before the vegetables are cold without cooking, therefore, not necessarily raw salad can help weight loss, the best way is to eat vegetables, the boiled water. 63. Eat food rich in vitamin B6: Vitamin B6 metabolism of protein and carbohydrate is an important vitamin. Lipolysis is a "catalyst." Proposed to obtain from food, rich in vitamin B6 in bananas, carrots, beans and chicken. 64. Eat more tomatoes. Tomato rich in lycopene. Lycopene can reduce the calorie intake and reduce fat accumulation, and added a variety of vitamins, a balanced diet to maintain health. If dining in the restaurant, you can to a glass of tomato juice instead of tomato. 65. Healthy snacks brought. Apple or carrot was named the best dietary supplements for weight loss. They have a sweet taste, to meet the desire and need to spend some time to finish. 66. Fixed a meal: choice of one meal a day to provide food types, such as from today and every day vegetarian eating porridge dinner. 67. Home-made salad dressing. 1 spoon mayonnaise containing 100 calories, tomato sauce, only 16 calories. With tomato sauce instead of mayonnaise salad mix can be reduced by 84 calories. If you switch to mustard, lemon juice or apple cider vinegar, then lower the heat. 68. Eat thin pizza. Pizza is usually a thick card with 350 calories, and only 220 card thin. 69. Food and chewing each mouthful 20 times. 70. To use small dishes of food equipment. This will reduce one-third of the consumption. 71. The morning to eat chili. Breakfast eat red pepper can be reduced lunch and dinner food intake. 72.3 cups of green tea. Catechins in green tea can inhibit lipolysis and enhance metabolism. Drink 3 cups of green tea a day, about three months can be reduced waist circumference by 5%. 73. A cup of coffee when hungry. Coffee without sugar is a good low-calorie drinks, and can delay hunger, it is best to drink decaffeinated coffee. Special Note: does not usually have a cup of coffee should not try to flu. 74. Slow down, stop for a while. Stomach takes 20 minutes to digest food, and then satisfaction will be conveyed to the brain. So was "full of" In the past a little slow to eat, every dish in between the stop, when enough points to stop, you can lose weight calorie intake. 75. Seat mirror. Sitting in front of the mirror, you will pay particular attention to their eating phase, gentle to eat, naturally slower speed. At the same time, sitting in front of the mirror to eat, you will give more consideration to their own body fat ─ ─ again on the bad, or something you eat less. 76. Do not let themselves go hungry. A long time in the "hunger" state of the body would feel "very much a loss," the result of eating more than needed, or even a full stop is also not silencing. A bit hungry but not especially hungry, it is the best time to eat. 24 easy movement of small habits of high-speed燃脂 Movement of some small tips, life in some small movement, the body will be able to bring fresh excitement, easily consume more calories. 77. Learn a new sport, the new movement than the movement of skilled consumed more calories. 78. Jogging after the end of 4 to 6 times 10 seconds of rapid running and stimulate fat burning. 79. 3 times a week. After each movement, the body's basal metabolic rate increases can be sustained 24-hour time, day or weekly movement campaign to 3 times. 80. 15 minutes from the start. If you never exercise habits, will start the campaign is scheduled for each 15 minutes, it is easy to insist on down! Habits and then increased to five minutes each time. 81. Postprandial 45 minutes to take a walk, the fastest heat consumption. About 45 minutes after a meal, walk 20 minutes faster heat consumption, adhering to a week consumed about 700 more calories. 82. 90 minutes before the weight loss campaign. Preprandial hunger in the human body, and decomposition of body fat, fatty acids were released into the blood when the body to increase activities, effective energy consumption, reduce fat, lose weight. 83. Put the ball in the chair into Fitness. Straighten the body, muscle tension and balance. 84. The process of walking and standing chest crosstraining, freeclimber conscious, while maintaining good posture while allowing the muscles to maintain tension腰腹; 85. Daily 10-minute abdominal breathing. 86. A day to tighten and relax the muscles of the buttocks repeatedly movement. Waiting in line at the supermarket checkout when it can do. 87. 20 squat day, the television advertising time interpolation can be completed. 88. Dynamic brush. When brushing, do a few back for the reverse and lateral bending, "wake up" the muscles on both sides of the waist. 89. Stride. Without a time when high-heeled shoes big step forward as far as possible, feet, knee and hip have the power to stimulate the lower limb muscles burn more calories. To focus on the toe, ankle bone is also input to allow movement. 90. More sports stampede: stairs when the toes, the force, and made a two-tier level, and at the same time hip up. 91. Bedtime or their legs up hanging upside down for 10 minutes. 92. 50 per day prone exercise bike leg kicking the air. 93. Time to jump 50 times a day (only 5 minutes). 94. Walking with a skipping time. Goes a stop skipping 5 minutes to go,再跳. 95, no handrails. When the use of oxygen equipment as little as possible with handrails, 10 percent more calories consumed. 96, weight-bearing. When running, hold two light dumbbells slightly to maintain the elbow was at right angles, not only the elimination of the fat arm, but also fat burning rate will be 5 ~ 15%. 97, the cycle exercise. Devices in different rotation of the practice. Focus on the hips, waist and legs. The training can effectively increase the heart rate, burning more calories. 98, alternating up and down exercises. Upper and lower body movements alternating movements, you can consume more calories. 99, a small movement among the rest. Rest and then continue to campaign to uphold the campaign than at one go, can consume more calories. 100, the best fat burning time 6:00 ~ 9:00 am (for less intensity exercise, such as jogging or walking.) 2:00 ~ 6:00 pm (this time relative to speed up the metabolism, the same amount of exercise, to burn more calories per hour for strength training and aerobic exercise) 6:00 ~ 9:00 pm (for medium and low intensity aerobic exercise, exercise time not more than 30 minutes, too excited to sleep quality will be affected.)