One or six eating mistakes.
Proverbs 1: Eat less and eat more.
A phrase I often hear recently is to eat less and eat more. It says that every time we eat, our metabolism will increase. If we eat less and eat more, we can improve the metabolic rate of the whole day without increasing the calorie intake!
Explanation 1
"This just thins the calories absorbed by each meal, which has no big impact on improving metabolism. Even if you eat a lot of food, Asians pay more attention to dinner. Usually breakfast and lunch are not full of calories, but the metabolic rate is reduced. Then, if you eat too much dinner, the excess calories left in your body will be more obese! 」
Myth 2: Be sure to eat breakfast.
After a night's sleep, your body consumes 7788 nutrients, so you need to eat a rich breakfast supplement to provide your body with enough fuel to improve metabolism and burn fat more easily!
Explanation 2
"Half right! For people who have the habit of eating breakfast every day, metabolism will not be particularly improved. On the contrary, people who don't have breakfast habits, if they suddenly eat a rich and balanced breakfast one day, can provide calories to the body, improve metabolism and burn fat. Moreover, a rich breakfast can reduce the desire to eat snacks in the future and consume less calories. 」
Myth 3: Eat more protein.
Eggs provide a natural and healthy protein. People who want to lose weight can eat low-calorie breakfast with eggs to improve their metabolic rate.
Explanation 3
"yes! Eating enough protein can increase satiety, help burn calories and maintain adequate muscle mass. On the contrary, if some people deliberately eat lightly and don't eat meat in order to lose weight, the protein in the body is not enough, and the muscle mass is lost, the metabolic rate will drop and it will be more difficult to burn fat. 」
Myth 4: Eat foods rich in tryptophan.
Studies have proved that foods rich in tryptophan, such as bananas, avocados, preserved apricots, walnuts, sunflower seeds, pumpkin seeds and so on. It can increase the level of serotonin in the brain, keep people happy and indirectly increase the metabolic rate.
Explanation 4
"Studies have proved that foods rich in tryptophan can effectively reduce stress, but this is only an impact on mood and has no direct impact on metabolic rate. 」
Myth 5: Eat Chili.
A slight burning sensation caused by eating Chili peppers can generate heat in the stomach, accelerate metabolism and stimulate calorie consumption.
Explanation 5
"yes! A few studies show that capsaicin in red pepper can indirectly promote metabolism, which is of course for reference only. Don't eat a lot of red peppers! 」
Myth 6: Avoid eating too much refined food.
Eating a lot of refined carbohydrates and food additives will slow down metabolism. Because the body needs to decompose food in a short time, it will feel tired, and people's metabolism will slow down when they are tired.
Explanation 6
"Eating refined food will only affect the speed at which the body digests food, and has little effect on metabolism. 」
Second, use the physiological period to lose weight.
1, physiological residence period diet
On day 1 ~ 7 after menstruation, the suggested exercise time at this stage is 3 ~ 5 hours per week. At this stage, don't try to lose weight by dieting or excessive exercise, but focus on "shaping". The early menstrual period is also a good time to keep fit. Excessive dieting can easily lead to dehydration but can't reduce fat. You can choose moderate unarmed exercise, such as simplified Tai Ji Chuan and Pilates. If you still feel restless before doing unarmed exercise, walking, jogging and slow skating are all helpful.
Fat-consuming diet
1. Eat less sour food, such as sauerkraut, plums, plums, mums, lemons, etc.
There will be slight edema on your body and face. Don't eat salty food. Eating more foods containing magnesium and B vitamins, such as bananas and animal livers, can make the metabolism better.
3. Drink plenty of boiled water to supplement the lack of water in the body.
2, physiological peak weight loss method
On the 7th ~14th day after menstruation, the exercise frequency should be kept at 2 hours every day or every other day, and at least 7 hours every week. The most effective way to lose weight is to ask a personal fitness trainer to help you make a weight loss exercise plan, let him know your physiological cycle, and he will let you achieve your ideal exercise state and weight loss goals during this time. Running, swimming and cycling are particularly easy to burn calories and are the best choices for people who want to lose weight. At this time, you can try various aerobic exercises that interest you, such as rhythmic gymnastics, Latin dance and ballet. Because your physical quality and acceptance are first-class, not exercising is a waste.
Fat-consuming diet
This is a very easy time to get fat. If you can't break down your calories quickly, they will turn into fat and stay in your body, so try to reduce the intake of high-calorie and high-fat foods. Eat more foods that are beneficial to digestion and metabolism, such as white gourd, celery, cold melon, garlic and yam. , can speed up your weight loss process.
3, the physiological flat fast weight loss method
After menstruation 14-2 1 day, it is recommended that you keep exercising for more than 6 hours every week. Treadmill, aerobics and some equipment exercises can help you burn calories during this time, while tennis and ball games are the best choices. If you don't have time to go to the gym, you can choose skipping as a way to lose weight, jumping more than 200 times every morning and evening, and the weight loss effect is very obvious. It is best to use the rest day to go outdoors for long-distance aerobic exercise such as long-distance running and mountain climbing, which is an excellent consumption of fat and heat.
Fat-consuming diet
Prepare for the next menstrual period and increase the intake of iron and protein. Eat more high-fiber foods, such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats and other foods. Eating enough high-fiber food can promote the excretion of estrogen and increase the content of magnesium in blood. Eating some foods rich in B vitamins, such as walnuts and cashews, between meals helps to regulate menstruation and soothe the nerves.
4, physiological slow-moving diet
2 1 ~ 28 days after menstruation, you can continue the previous stage of aerobic exercise and also need some strength training. The exercise time can be kept at about 3 hours per week. Doing yoga for 30 minutes every day can make your body soft and feel peaceful. At the same time, proper pelvic stretching posture can promote blood circulation and reduce edema and dysmenorrhea. If you prefer the gym, spend at least 20 minutes every day demonstrating your skills on the dance machine, rowing machine and treadmill.
Fat-consuming diet
The diet one week before menstruation should be light, easy to digest, nutritious and take enough protein. Eat more high-protein foods such as meat, eggs, tofu and soybeans to supplement the nutrients and minerals lost during menstruation. At this time, you will feel your appetite greatly increased. At this time, there is no need to deliberately diet. Just remember not to eat snacks and fried food, and don't eat supper before going to bed. Eat more green leafy vegetables and fruits, drink more water, keep the excretion unobstructed, and reduce pelvic congestion.
In the later stage of this stage, you can eat more appetizing and digestible foods, such as dates, noodles and barley porridge. Avoid salty food, so as to avoid the increase of salt and water storage in the body, edema, headache and other phenomena. It is recommended to start eating low-salt food 7 days before menstruation, and the above symptoms will be greatly alleviated. I suggest that you can make a weekly diet plan so that you can get enough nutrition in these seven days without getting fat. In just seven days, it is easy to stick to it and get twice the result with half the effort.