When losing weight, the choice of ingredients should be natural, fresh, high-fiber, unprocessed and high in nutrients, and based on the principle of light taste such as low sugar and less oil. While giving priority to controlling calories, we can also make good use of vitamins and minerals to supplement the undernourished part in the process of losing weight; You can also use certain vitamins to accelerate fat burning. In addition, moderate exercise is also necessary, but it is necessary to persevere in order to achieve the purpose of losing weight.

Vitamins and minerals that need to be supplemented

Vitamin b 1

Vitamin b 1 is very important for decomposing sugar in the body and generating energy, and can prevent excess sugar from becoming fat and accumulating in the body. The more sugar in sweets, the greater the demand, otherwise it will lead to beriberi or easy to feel tired.

vitamin B2

Vitamin b2 can help fat burn into heat energy, and it is an indispensable vitamin for dieters. It is easy to cause angular stomatitis, and the function of fat metabolism becomes worse, which makes fat accumulate in the body.

Vitamin b 12 iron

In the process of losing weight, dieters are prone to lack of vitamin b 12 and iron due to less meat intake and partial eclipse, which leads to iron deficiency anemia, so they need to take more of these two nutrients.

vitamin C

Some ways to lose weight are to reduce the intake of fruits containing a lot of sugar or to suppress hunger by drinking a lot of water, so as to achieve the purpose of losing weight. But it is so easy to lose a lot of vitamin C. In addition, vitamin C can prevent colds and increase resistance, and improve the situation of reduced nutrient intake during weight loss, so that you are full of vitality.

chrome

Chromium can promote the utilization of glucose by cells, has a good effect on accelerating calorie burning and suppressing appetite, and can't help to control weight. At present, chromium is widely and passively used in many diet foods.

Precautions:

1, calorie should be limited, but nutrition should be sufficient: besides calorie control, the intake of other nutrients should still be sufficient when losing weight. If the nutrition is not balanced, it will cause abnormal metabolism.

2, diet should be regularly quantified: people with irregular diets accumulate more fat than people with normal diets, so you must pay attention! It is best not to eat too much food at night, so as to reduce fat accumulation.

3, the principle of diet: when you lose weight, you can spend more time on eating to prolong the digestion time of food; And refuse to retail and snack, eat more foods containing a lot of pectin and fiber, such as Xiancao, fruits and vegetables, and then drink water to expand the fiber in the body and increase the sense of fullness. In addition, if you really can't control the habit of eating retail, you might as well treat tomatoes, cucumbers, cucumbers and other fruits and vegetables as snacks to improve your eating habits.

Nutrition diet:

Breakfast: rice porridge (a small bowl), whole wheat bread (a slice) and an orange.

Lunch: white radish with cuttlefish, vegetable salad, winter melon soup and a raw tomato.

Dinner: corn porridge (a small bowl), steamed bread (one), roasted asparagus and a raw cucumber.

Main diet dish: white radish

Recommended reason:

White radish is sweet and cool, and has the effects of eliminating greasy, removing fat, resolving phlegm and relieving cough. It also contains choline, which can reduce blood lipid and blood pressure, which is very beneficial to lose weight.

Intimate reminder:

Have you ever thought about giving up since you lost weight? Hurry up and watch some good films performed by handsome men and beautiful women. The perfect figure and charming appearance of beautiful girls on the screen will bring endless motivation to dieters. Keep working hard towards high standards, and a good figure must be yours!

Common misunderstandings of diet meals

Misunderstanding of nutrition to lose weight:

Myth 1: Long-term eating only meat and vegetables without eating, or long-term eating only vegetables and rice without eating meat, unlimited, think that eating rice and meat differently can achieve the purpose of losing weight.

Analysis: This diet is not balanced in nutrition, which will be dangerous in the long run, but it can't guarantee the control of the total calorie intake and can't achieve the goal of losing weight. If protein is lacking, it will also cause hypoproteinemia and form systemic edema.

Myth 2: Eat only fruit, not meat, not staple food.

Analysis: It is absolutely impossible to lose weight only by eating fruits, not to mention that not all fruits can lose weight. Some fruits are also high in calories, such as melons, durians, lychees, longan and other high-calorie fruits. Eating too much, especially before going to bed at night, is easy to cause fat accumulation. And some high-fiber fruits can indeed achieve slimming effect in just a few days, but eating only fruits will cause nutritional imbalance and reduce metabolic rate, which is not conducive to weight loss.

It's not advisable to skip meals. Women should ensure a daily intake of staple foods such as rice or steamed bread150-250g, and men should ensure 250g-350g.

Myth 3: Rice is lower in calories than noodles, and rice flour is lower in calories than rice.

Analysis: The calories of rice, mixed noodles, dried noodles, macaroni, etc. in unit quantity are the same.

Myth 4: Treat yourself after exercise and eat recklessly.

Analysis: within half an hour after exercise, food is absorbed fastest. You should stop exercising for half an hour before eating properly.

Nutrition refers to the food ingested and digested by human body, or the useful ingredients in food, which is used to promote the growth, regeneration, repair and metabolism of human body and human cells. The five common nutrients are: protein, sugar, fat, minerals and vitamins.

1.protein: The cells of human body are composed of protein. The function of protein in human body is to maintain and repair the structure of body tissues and muscles, and it is also a component of immune system antibodies, and it plays an important role in metabolism.

2. Sugar: Carbohydrate is the main energy source of human body, which produces four calories per gram to supply the main energy sources of cells, nervous system and brain. Bisaccharides are mainly stored in starch in cereals and wheat products, while monosaccharides are stored in natural fruits.

3. Fat: Fat can produce nine calories per gram, which has the function of supporting and separating the main organs of the body. Please mark the copy from Yaku Fashion (Fashion) Online.

4. Minerals: act as catalysts for various chemical reactions in the human body. The main minerals are: calcium, magnesium, phosphorus, potassium and sodium, and the trace minerals are: copper, zinc, manganese, iodine, silicon and iron.

5. Vitamins: Vitamins are nutrients for the human body to maintain normal metabolism. When dieting, it is best to supplement a A to Z multivitamin and minerals every day, which is more effective after meals than on an empty stomach.

In order to lose weight quickly, some people adopt the method of eating less or even not eating meals. Except for a few obese people who have doctor's advice, this hunger therapy is not advisable. Because except pure sugar products, cooking oil and wine are pure calorie foods, natural foods contain a variety of nutrients necessary for the human body. Long-term starvation can temporarily lose weight, but at the same time it will cause insufficient supply of various nutrients, leading to malnutrition. The result of this weight-loss method is weight loss, physical decline, decreased immune function, and many diseases will also occur, which will affect health. It is reported that the United States conducted a study on the relationship between calorie intake and immune system, and 10 overweight women participated in this experiment. The researchers reduced the daily calorie intake of the subjects to 50% of their original level, about 1300 kcal per day. 10 women's apparent health has not changed much, but the comparison of 24 immune system functional indexes before and after the test shows that the number of cells resisting tumor and virus in the blood of these subjects has decreased by 30-50%, and the total amount of serum protein in the immune system has decreased by 10- 15%. In addition, blind weight loss has caused morbid psychology, resulting in anorexia and almost abnormal development.

In addition, in the process of family meal arrangement, the following methods are beneficial to lose weight.

1. For the same kind of food, dieters should choose low-calorie food. Like meat, aquatic products such as fish, crab meat, sea cucumber, jellyfish and other aquatic animals have lower calories than other meats. Like poultry, birds have lower calories than poultry, and Chai chicken has lower calories than broilers. Like livestock meat, lean meat (such as tenderloin) has lower calories than fat meat (such as pork belly). Like dairy products, it is also a kind of chicken.

2. Pay attention to cooking methods and reduce dietary calories. The same raw materials and different cooking methods have different food calories. Studies have proved that cooking methods such as steaming, cooking, frying, boiling, stirring, marinating and frying use less cooking oil, so the calories are lower. Fry, braise in oil and dry-burn.

In addition, some dishes with strong taste, such as fish flavor, sweet and sour flavor, home-cooked flavor or vegetables with bright oil, are also high in calories. Obese people should choose cooking methods that make dishes low in calories and use vegetable oil to cook dishes. For example, the same tenderloin, mushrooms, bamboo shoots, persimmon peppers and red peppers are used as raw materials to make stir-fried colorful tenderloin granules, and raw materials are used.

The heat energy of vegetable leaves wrapped in food is much lower than that of soft fried tenderloin. The same eggs and leeks, the heat energy of fried eggs cooked in water is much lower than that of fried eggs with leeks. The heat energy of fried crucian carp with white radish is lower than that of braised crucian carp. The heat energy of boiled dumplings is lower than that of fried dumplings and fried dumplings.

3. Matching the thickness of the main food. Coarse cereals are rich in B vitamins, minerals and dietary fiber, which is beneficial to the regulation of physiological functions and metabolism. Some coarse cereals, such as oats, buckwheat and corn, have the functions of reducing blood fat and blood pressure, clearing away heat and relaxing bowels, preventing and treating metabolic diseases, etc. Eating coarse cereals, such as corn flour cakes, buckwheat noodles, sorghum rice porridge and rolled oats, is suitable for weight loss.

4. Eat more vegetables and fruits. Vegetables, especially leafy vegetables, are a treasure house of minerals and vitamins. Among them, vitamin C and carotene are prominent. These two nutrients are very important for maintaining health, which can enhance the anti-oxidation ability of human body and improve disease resistance. Fruits and vegetables are high in water content, large in size and low in calories. In addition, fruits and vegetables are rich in dietary fiber. Studies have shown that dietary fiber has obvious functions of reducing fat, lowering blood sugar, helping digestion and relaxing bowels. It can effectively reduce weight and prevent metabolic diseases. Obese people should eat more than 500 grams of vegetables every day, of which 250 grams should be seasonal green leafy vegetables, and pay attention to the application of melons and edible fungi algae food. Obese people generally have a large appetite, so they should gradually reduce it to a positive constant during the weight loss process, and they will not be used to it when they start to lose weight. They will feel empty in the stomach and intestines and eat vegetables such as cucumbers, tomatoes, melons and radishes.

5. Eat foods that are beneficial to weight loss. Studies have proved that there are many kinds of foods in nature that have the function of reducing weight and fat. Obese people should pay attention to the application of these foods when arranging meals, such as cucumber, white gourd, white radish, leek, onion, spinach, green bean sprouts, chrysanthemum, mushrooms, black fungus, kelp, hawthorn, tofu, yogurt and jellyfish.

6. Carefully use high-calorie and high-cholesterol foods, and eat less and not eat high-calorie foods. High-cholesterol foods are an important principle for obese people. It is necessary for obese people to avoid eating pure sugar, chocolate, candy, sweet drinks, desserts and ice cream, and eat less peanuts, pine nuts, honey, fat, butter, viscera, animal brains, fish seeds and animal fat.

The wrong view of losing weight:

Wrong concept of losing weight 1: Too much nutrition leads to obesity, so I want to say goodbye to fish and egg milk.

Criticism: This is really a misunderstanding. Some people are obese, not because of a single nutrient accumulation, but because of the lack of nutrients in their diet that can convert fat into energy. How can fat in the body be converted into energy? This requires many nutrients including vitamin b2, vitamin b6 and nicotinic acid. The substances containing these nutrients are often milk, peanuts, eggs, animal liver and meat that some dieters don't want to care about.

Wrong weight loss concept 2: jogging for 30 minutes every day can effectively lose weight.

Criticism: Although jogging can achieve the purpose of aerobic exercise, it is probably not your body but your heart that benefits from jogging. Practice has proved that only when the exercise time exceeds about 40 minutes can the fat in the human body be "mobilized" to provide energy for the human body. With the extension of exercise time, the amount of fat energy supply can reach 85% of the total consumption. It can be seen that jogging must exceed 40 minutes!

Wrong concept of losing weight 3: partial weight loss gets twice the result with half the effort.

Criticism: People often see exciting words such as "reducing waist", "reducing buttocks" and "reducing abdomen" in advertisements for slimming products.

But experts said:

First, the total energy consumption of local exercise is small, easy to fatigue, and can not last;

Second, fat energy supply is controlled by nerve and endocrine regulation, but this control is systemic, and it is not that you can lose fat in any part by practicing.

Wrong concept of weight loss 4: it is right to follow a fixed diet.

Criticism: This will certainly reduce the intake and control the weight, but it will make the body lack comprehensive nutrition over time. 　

Wrong concept of losing weight 5: practice for 20 minutes more and consume the ice cream you just ate more.

Criticism: If you eat high-calorie sweets or drinks for a while, you have to exercise for a while, so that you will feel comforted psychologically. However, if you often use extending exercise time as a remedy for gluttony, you will put yourself in an overtraining situation.

When your body is always in training fatigue-that is, when your body feels uncomfortable with exercise, it is difficult to achieve the goal of reducing fat, because excessive training can lead to the secretion of certain hormones in the body, which will prevent muscles from synthesizing.

Wrong weight loss concept 6: There are many misunderstandings in weight loss and slimming.

Myth 1: no breakfast

I mistakenly think that skipping breakfast can reduce calorie intake, thus achieving the purpose of losing weight, but I don't know that skipping breakfast is extremely harmful to human body and unhealthy.

Myth 2: Calcium-deficient diet

Pursue slimness blindly, ignoring the intake of calcium, which is easy to suffer from osteoporosis.

Myth 3: The intake of high-fiber food is low.

If it is refined wheat bread, its high fiber has been removed during processing and its nutrition is not perfect.

Myth 4: Confuse irritability and hunger.

Sometimes I feel bad, my stomach is upset, and I think I want to eat.

Myth 5: Replace natural food with drugs or nutrition and health products.

Such as blindly taking nutrients, vitamins and the like, while ignoring the normal diet on weekdays.

Myth 6: Think that chicken is lower in fat than beef.

Skinned chicken is actually low in fat, while chicken wings contain high cholesterol.

Experts believe that this is because some people's obesity is due to poor eating habits, and they prefer high-fat and high-calorie foods, which makes some nutrients in the body too much, while some essential nutrients are absorbed too little. Too much nutrition makes the body fat, and too little necessary nutrition makes the body weak, and there are more and more problems. Many people think that obesity can slim down by dieting and adopting the "starvation method" to reduce nutrient absorption. But in fact, this is very undesirable! Because when you are on a diet, when you reduce the nutritional supply, your body can't get some essential nutrients every day. Over time, because your body can't absorb the necessary nutrients every day, on the other hand, it can't reduce the excess nutrients in the body, not only can it not reduce fat, but it will also endanger health. Is it worthwhile to lose weight at the expense of good health? Of course it's not worth it, so is there a better way?

After years of investigation and study, some nutritionists put forward a new concept of health: weight loss should start with balanced nutrition. When the nutrition in the body is balanced, the excess nutrients are consumed and eliminated from the body, and the insufficient nutrients are supplemented appropriately every day, obesity naturally disappears and keeps the body healthy. In order to achieve a balanced nutrition, more attention should be paid to all aspects of daily diet, and all kinds of foods should be diversified, balanced and appropriate every day. According to the recommendations of the food pyramid, the daily intake of food is no more than 25 grams of oil, about100-200 grams of fruit, about 400-500 grams of vegetables, about 300-500 grams of cereals and so on. The fat content and calories of various foods are clearly marked, but it is very difficult for modern urbanites to strictly practice because of their accelerated pace of life and busy work. Moreover, it is difficult for the general public to grasp the nutritional content of various foods, and it is unrealistic to calculate how much nutrition food contains every day. In this era of convenience, we need convenient, safe and healthy nutritional supplements.

Healthy weight loss code:

Avoid losing weight quickly:

After losing weight quickly, it is difficult to maintain the effect of losing weight. The reason is that the method of losing weight quickly is not a natural habit.

When you are hungry, it is when your body burns fat:

At this time, exercise for half an hour to burn fat is the best, and pay attention to replenish water after exercise.

Eat slowly and chew carefully every meal;

This is the best way to satisfy appetite and reduce food intake.

Avoid sleepiness:

It is enough to sleep for seven hours every day. When sleeping, the metabolic rate is the lowest, the energy consumption is the least, and the synthesis of cholesterol and fat is greatly increased. Sleeping but eating less will also lead to obesity.

It is good to have enough sugar and oil;

Reducing the daily intake of sugar (rice noodles) and oil is a necessary way to lose weight.

Don't drink cooking soup:

This soup is high in oil, easy to absorb and very easy to make people gain weight.

Leisure time, eat less:

In leisure, the metabolic rate is low and the calorie consumption is low, so the calorie of food should be reduced as appropriate.

No midnight snack:

When eating before going to bed, calories are most likely to be converted into fat and accumulated in the abdomen.

Don't eat leftovers:

In order not to waste, every time I put the leftovers in the bowl and plate into my stomach, it is difficult not to gain weight.

Every food has its disadvantages, so eating more is not only useless, but harmful;

The heavier the weight, the greater the appetite, and the greater the chance of showing the shortcomings of various foods, the more opportunities for physical harm. Almost all life on the earth can be maintained by devouring other life, forming a food chain, but no life is destined to be the fish of other life, that is, even fruits and vegetables have natural chemicals that poison animals in order to protect themselves.

Fat people with weak willpower:

We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for life.

You can attend the dinner, but you should carefully choose what you eat:

Foods with less fat and starch can still be eaten.

Salt restriction:

Salt is the substance that absorbs water most easily. People with heavy taste must drink a lot of water. Four glasses of water weigh one kilogram, which is why many people say that drinking water also makes them fat. In fact, drinking water makes people gain weight, not gain weight. Therefore, removing too much water can reduce weight.

Alcohol restriction:

Alcohol is the second highest calorie food, and its calories are second only to fat. Many representatives of public opinion eat more meals, drink more, and the food is high in calories, all of which have a heavy appearance.

Controlling weight is a healthy lifestyle;

People who can lose weight successfully and maintain it are successful.

I think losing weight is a good thing, in order to make yourself more beautiful, but you must be healthy and beautiful to look good. The above is the information I collected when I lost weight before, for your reference. I hope you can lose weight successfully and become a big beauty!