If you want to lose weight reasonably, you should follow the following eight principles:

1. Eat less and eat more

Eat five meals a day, with 3 to 35 calories each time and the same interval. This method can help you control the sugar content in your blood, so that you won't be too hungry to rush to the store or kitchen.

2. Drink soup before the main meal

Drinking 5 ml of thick soup before the main meal is enough to make you feel full quickly.

3. Eat more whole wheat bread

Its satiety rate is 5.5 times that of other breads.

4. Eat plenty of meat

According to expert analysis, people who eat 3% protein food need an average of 4 calories a day, which is much less than those who ignore protein. However, it should be noted that while adding protein to the diet, we must strengthen physical exercise, otherwise we will only gain weight.

5, eat carrots

Irish researchers pointed out that the effect of raw carrots against muscle hunger is more significant than that of cooked carrots.

6. Eat more vegetables

Women who start their dinner with a vegetable salad have 12% fewer calories than others, and they don't need to go on a diet.

7. Eat more fish

According to the survey of Australian doctor Susanna Holt, eating a piece of fish with the same calorie is more likely to feel full than a piece of chicken or beef.

8. Eat with your eyes closed

Experts point out that when you eat blindfolded, you will feel full more quickly, because in this case, people will listen to the signals sent by their bodies more carefully.

Extended information

Eight major mistakes in losing weight

Mistake 1: Trying hard to resist favorite foods

Forcing yourself to give up favorite foods such as chocolate and braised pork will often make them more attractive. Once you are frustrated or in a bad mood, you will indulge yourself. As a result, your weight will come back.

suggestion: control your desires moderately but not forcibly. Do you really want to eat ice cream? Give yourself a spoonful Want to eat chocolate? Give yourself a small piece. However, don't indulge your desires.

mistake 2: "insulated" from fat

Fat is the twin brother of obesity, but in the process of losing weight, fat is not always the negative role. Fat foods are resistant to digestion and hunger, and can reduce the intake of starch foods and snacks after eating.

suggestion: corn oil and olive oil containing monounsaturated fatty acids can reduce low-density protein, and are ideal edible oils for dieters.

mistake 3: always pay attention to your weight

it will bring you great mental pressure to judge whether your weight has changed or not as the only criterion for losing weight.

You know, during the day, people's weight will change somewhat due to different water content. If you weigh yourself from time to time, your mood will be sad and happy with the rise and fall of your weight, which will easily lead you into the strange circle of emotional eating.

suggestion: weight is out of sight, and it is enough to weigh once a week. So how fast can you lose weight? Experts believe that it is very good to lose 2 grams to 5 grams per week.

Mistake 4: Pursue the goal blindly without giving yourself any reward

It is not easy to change the long-standing living habits. When you reach some stage goals, such as losing 2 kilograms, you can celebrate for yourself, go to a movie, do beauty treatments or buy some jewelry, but don't celebrate by eating a big meal.

suggestion: the phased goal should not be to lose more than 1% of your weight, otherwise, it will bring you great pressure. The phased weight loss goal is generally 5%~8% of the body weight, which is easier to achieve and makes you more confident.

Mistake 5: Reduce calorie intake sharply

People who go on a diet consume too few calories, which will slow down their metabolism in the new city and consume not much calories. As a result, you are starving to death, and maybe you can only consume 7 kilocalories a day, which is far lower than your original calorie consumption of thousands of calories a day.

suggestion: you can reduce your calorie intake a little every day, for example, 1 kilocalories, so that you can basically maintain normal metabolism in the new town and gradually lose weight.

mistake 6: don't eat nutritious food

the reason why some people are obese is not the accumulation of single nutrition, but to a great extent because of the lack of nutrients that can transform fat into energy, such as vitamin B2, vitamin B6 and some trace elements.

The foods rich in these nutrients are often milk, bean products, peanuts, eggs, animal liver and meat that dieters don't want to ask about.

suggestion: if you don't eat a lot of high-fat and high-sugar foods, and your weight is still overweight, you should monitor whether your diet lacks some vitamins and trace elements that can transform love food into energy, and make corresponding supplements and food structure adjustments.

Mistake 7: Overtrust healthy food

Low-sugar or sugar-free food doesn't mean that it doesn't contain calories. Low-fat products usually contain higher sugar. In terms of calories, low-fat foods are the same as the same amount of high-fat foods. Sugar-free food can not contain sucrose, but can contain other sugars, such as sugar, honey, syrup and other high-calorie substances.

suggestion: pay attention to those baked foods, such as biscuits, which are usually claimed to be low-calorie foods, but often contain more calories than indicated on their labels. Even low-calorie healthy food does not mean that you can enjoy it at will.

mistake 8: you must eat after exercise

generally, after exercise, there is a kind of compensation in your mind, thinking that you have just consumed so many calories, even if you eat more, it's nothing, but in fact you are not Russian.

suggestion: drink a glass of orange juice and eat some soda cookies before exercise, which can not only replenish physical strength, but also avoid low blood sugar during exercise. Colleagues' orange juice is rich in potassium, which can prevent low potassium during exercise.

In addition, you can choose to drink sports drinks after exercise, because sports drinks can not only replenish calories properly, but also replenish water and electrolytes lost during exercise, so that we can recover our physical strength as soon as possible.

Reference: People's Daily Online-8 small ways to lose weight? How to eat to be thin?