Lose weight: control staple food and limit sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250~300 grams. The staple food

For example, you can choose wheat, rice and some miscellaneous grains, but you must strictly limit your food intake and develop the habit of eating seven or eight points. For foods that contain too much starch and are very sweet

Sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice sweets and the like should be eaten as little as possible or not. For some that contain

Foods with too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, creams, fried foods, etc., should also be controlled. Non-staple food can be recycled

Use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

Eat fiber to lose weight

Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full and help reduce food consumption.

Quantity has a certain effect on weight control. People can digest and absorb food containing a lot of fiber in a certain period of time, and then discharge waste.

People who eat more fiber in the vent diet chew more times, so the eating speed slows down. In this way, the small intestine can slowly absorb nutrients and blood.

Sugar value is hard to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.

Falling. Therefore, obese people should eat more fiber.

Lose weight quickly: the "new diet revolution" with high protein

Principle: High-carbohydrate foods can lead to obesity, uncontrollable hunger and appetite. Therefore, the intake and absorption of carbohydrates are limited.

Lots of high-protein foods can help you lose weight and stay slim. The cycle of this diet is two weeks. In the 14-day slimming plan,

You can only eat moderate vegetables, but you can eat enough milk, eggs, meat and fish. This makes the body into a state of relying on fat instead of carbohydrates.

Compounds provide energy.

Lose weight with vinegar

Vinegar fever is rising at home and abroad. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids.

And other substances. It is reported that taking 15~20 ml of vinegar every day can play a certain role in losing weight. In recent years, a kind of "brown rice vinegar" produced in Japan is

Solid particles are easy to carry and take. Take 20 pills a day, and you will have obvious weight loss effect in one month. A health vinegar produced in Shanghai.

It's good. In daily life, there are many ways to eat vinegar, which can be dipped in food, mixed with raw food, or adjusted by putting a little vinegar in the soup.

Appetite.

Drink water or soup in moderation to lose weight.

Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis

. Excessive restriction of water will make the sweat glands of obese people secrete disorder, which is not conducive to body temperature regulation, especially the urine concentration and metabolic residues are not easy to be discharged, and it will also lead to

Have symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.

Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. Therefore, some obese people

Just drink soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight.

Lose weight and eat slowly.

Slowing down the speed of eating at ordinary times can achieve the goal of losing weight. After observation, Japanese researcher Nakamura found the same amount of food.

Obese people eat in 8~ 10 minutes, and thin people eat in 13~ 16 minutes. In addition, he also investigated the chewing times of food.

Fat men need 7.7 times, obese women need 8./kloc-0 times, ordinary men need 8.9 times and ordinary women need 9.4 times. Then he slowed down again.

Weight loss experiment was carried out by eating speed. The results showed that obese men lost 4 kg after 19 weeks, while obese women lost weight after 20 weeks.

It's 4.5 kilograms lighter. Therefore, Nakamura pointed out that when food enters the human body, blood sugar will rise; When blood sugar rises to a certain level, the brain appetite center will send out.

You often eat too much when you stop eating. So fast food can lead to obesity. If you slow down the speed of eating, it can be effectively controlled.

Make food intake and play a role in losing weight. Therefore, you should chew slowly when eating.

Second, the three principles of easy weight loss

When it comes to losing weight, I'm afraid the first thing that comes to mind is diet and exercise. Or hungry every day, hungry dizzy; or

Every day is a smelly sweat, half tired. Do you know how to lose weight without dieting or exercising?

First, arrange three meals reasonably.

Eating only high-fiber cereal and low-fat fresh milk for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, they are left in the middle.

Dinner and dinner can be light, and vegetables should be the majority.

Second, stand for half an hour after dinner.

In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to distribute my life reasonably and arrange my own diet.

Alive. In fact, you can stand for at least half an hour after a full meal, which can not only avoid the trouble of fat accumulation on your stomach, but also save the trouble afterwards.

Make up.

Third, fast for 5 hours before going to bed.

A big taboo of losing weight is to eat before going to bed. When sleeping, the body doesn't need to exercise. Everything you eat will be absorbed by your body and become.

Fat accumulation. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.

As long as you can abide by these three principles for a long time, you will naturally stay slim and beautiful, and you can also enjoy delicious food, which is very simple and convenient.

Third, physical exercise.

Wear slimming clothes that suit you, do exercise and increase energy consumption.

The most effective exercise to lose weight is aerobic exercise, especially those that consume more energy, such as jogging, mountain climbing, brisk walking and ball games.

Exercise, swimming, etc. It is best to finish each exercise continuously without stopping halfway. Every exercise must consume 300 kilocalories. Usually, this

This kind of exercise can lead to a rapid heartbeat, or the degree of sweating.

Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing of exercise is perseverance, if not.

Do it at least every two days.

For an extremely obese person, even walking may be a great burden, so when choosing a kind of exercise, you should do what you can, or you should cooperate with it.

The body can give priority to the load and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.

Here are some exercises that can consume 300 kilocalories:

Jog for 30 to 50 minutes.

Cycling 1 hour ~75 minutes.

Walk 1 hour ~l half an hour.

Swim for 30 to 40 minutes.

Play tennis for 45 minutes ~ 1 hour.

Jump rope for 30~40 minutes.