Dining together is a common thing in life. If you have many friends, you will inevitably have frequent dinners together, which is a nightmare for people who are losing weight. So how can you lose weight if you have too many dinners? Does drinking often make your figure out of shape? In fact, at dinner, mastering the correct diet can also avoid gaining weight. Let's learn more about it.
1. Drinking too much will ruin your body
The calorie of a bottle of beer is 241 calories. Drinking a bottle of beer every day will gain 11kg a year. According to a study published by the National Center for Health Statistics, nearly 21% of men and 6% of women get more than 311 calories from drinking alcohol every day, gaining 1.4 kg a year.
In Sweden, excess alcohol will be added to gasoline to provide energy for cars (showing how high the calorie of alcohol is).
In addition, if you exercise to lose weight, alcohol will do you more harm. Scientific research has found that alcohol intake will inhibit the immune system, affect blood flow, and protein synthesis in the body, which is not conducive to the body to repair these sports injuries after exercise. Especially for athletes, alcohol intake after exercise is not recommended to exceed 1.5g/kg body weight.
2. How to have dinner during weight loss
1. Control the weight at the table
Eating out usually affects your diet plan, but as long as you control the weight, you can still keep in good shape! Then you should pay attention to your food intake at home at ordinary times, which can help you control the food intake when you eat out.
2, fruit instead of dessert
After a meal, fruit is low in energy and high in dietary fiber, which is the best dessert choice!
3. Mix vegetarian food with vegetarian food.
The easiest way is to eat a bite of meat with three bites of vegetables, and fill your stomach with vegetables instead of meat.
4. Avoid sugary drinks and alcoholic drinks, because the energy is very high.
A cup of juice is equivalent to the heat of a bowl of rice. Choose low-calorie drinks instead, such as lemonade, sugar-free drinks, tea and so on.
5. Peeling meat can reduce fat
Pork belly and fat can't be eaten. In addition, the cortex is the fat layer, and pig skin, chicken skin and duck skin can be avoided!
6. Selection of soups
It is generally said that eating soup can reduce weight because it can increase satiety and reduce appetite, but soup is also required. It is suggested to choose vegetable soup with low energy. Most of the soups in restaurants are mainly meat soup, fish soup, old duck soup and hoof soup, which are high in fat and energy and are not suitable for weight loss, so the soups in restaurants are not recommended unless they are low in oil.
7. Choice of western food
You can judge whether it is a high-fat food from the menu. For example, "_" means adding cream and cheese to cook together, "white juice" means cream juice, and "pie" is mostly pastry. It is recommended that you order seafood, because generally speaking, seafood is more expensive and the quantity is usually not too much.
8. Selection of vegetable salad
Pay attention to the calories of salad dressing. Cream-like salad dressing is generally based on oil and egg yolk, such as Caesar salad dressing, which should be avoided as much as possible. A better choice is vinegar juice (black vinegar+a little olive oil) or lemon juice mixed with vegetables. If you are not sure, you can ask to open the salad dressing when ordering, and add it yourself when eating, which can also control the amount.
3. What you need to know about losing weight according to different constitutions
1. damp heat constitution
Features: dirty and shiny face, acne, dry mouth and bitter taste, red eyes, impatient sexual feelings and easy to get angry.
Key points to lose weight: If you are a fat man in damp heat constitution, you are not only obese, but also have a greasy face and acne. If you can clear away the damp heat, you will kill two birds with one stone. Eat less fatty food and sweet products to maintain good digestive function and avoid water from stopping inside or wet from entering outside. People in damp heat constitution are suitable for high-intensity and large-amount exercise, such as middle-distance running, swimming, mountain climbing and various ball games, which can consume excess heat and excrete excess water, thus achieving the purpose of clearing heat and removing dampness.
recommended food:
mung beans, cucumbers and other foods that can detoxify and clear heat.
Taboo foods:
All kinds of fried and fried foods with high fat content; Pepper, pepper, pepper, boiled fish, mutton skewers and other spicy food.
Second, the constitution of qi deficiency
Features: sallow or pale complexion, pale lip color, not very shiny hair, not very talkative at ordinary times, low voice, not loud, not very refreshed, and easily tired and sweaty. Introverted and timid. Be susceptible to colds.
key points to lose weight: if you are a fat man with qi deficiency constitution, you may be a soft and lazy fat man. Are you used to being a fat man? Invigorate qi and spleen, nourish your vitality, and immediately make you energetic. People with deficiency constitution are suitable for walking, jogging and dancing. It is also suitable for practicing traditional Chinese medicine health-preserving exercises such as Baduanjin and Wuqinxi. The amount of exercise should be small at the beginning and gradually increase later.
Recommended food:
Japonica rice, beef, chicken, eel, jujube, cherry, grape, peanut and other foods beneficial to invigorating qi and strengthening spleen and stomach.
Taboo food:
Foods that are raw and cold, bitter and cold, spicy and hot, etc. The diet should not be too greasy and difficult to digest.
Third, peaceful physique:
Features: well-proportioned, strong, easy-going and cheerful personality.
this kind of people are the healthiest, but once they get fat, they are evenly fat, or strong, and their bodies are in a state of balance, so it is naturally difficult to lose weight. It doesn't matter, you can lose weight by keeping good living habits and finding another best balance point.
key points to lose weight: adjust the exercise state. Generally speaking, a person needs half an hour's exercise every day, and aerobic exercise is better. Change the pattern and time of exercise. If you usually go to work by car, you might as well get off at two stops in advance and walk. If you usually take the elevator on the second floor, you have to change this habit.
For a "strong" woman, it is beneficial to curve to do more physical exercise and stretch her bones and muscles.
IV. Yang-deficiency constitution
Features: fatigue, fear of cold, cold limbs, pale lips, lack of breath, lethargy and fatigue
Weight loss points: If you are a fat man with Yang-deficiency constitution, you may be fat in vain, with plenty of soft meat and no warmth, so you can improve your health by warming spleen and kidney, eliminating dampness and activating yang. In addition, it is necessary to strengthen physical exercise, persist in spring, summer, autumn and winter, and carry out 1 ~ 2 times a day. Specific events depend on physical strength, such as walking, jogging, Tai Ji Chuan, ball games and various dance activities.
Recommended food:
Yang-tonifying tea materials, such as Cordyceps sinensis, ginseng, walnuts, ginger, cinnamon, peanuts, etc. Aphrodisiac foods such as mutton, dog meat, venison and chicken.
Taboo foods:
Heat-clearing herbs such as honeysuckle, dandelion, cogongrass rhizome, plantain, bitter tea and wax gourd.
5. Phlegm-dampness constitution
Features: fat body, full abdomen, greasy facial skin, sweaty and sticky, easy to get sleepy, and fond of sweets
Weight loss points: If you are a fat man with phlegm-dampness constitution, then you may have a thick waist, a big belly and a big ass, and you don't like to move. Remember that the first thing you want to lose weight is to strengthen the spleen, promote diuresis, and eliminate phlegm. First of all, we should put an end to sweets, abstain from alcohol, and avoid overeating and eating too fast. We should always eat mild and mild foods, and eat more vegetables and fruits, especially some foods that have the functions of invigorating the spleen, promoting diuresis, removing blood stasis and eliminating phlegm.
Recommended food:
Papaya, radish, jujube, red bean, yam, coix seed, beef, mutton, silver carp, lemon, cherry, chestnut, etc.
Taboo foods:
maltose, pomegranate, grapefruit, loquat, sugar, etc.