1. Eat less or not all foods made of polished rice and flour, do not eat all kinds of processed snacks, desserts, drinks, milk tea, etc., and drink less, because these foods are the main causes of obesity. Use coarse grains such as sweet potato, potato, taro and yam instead of staple food. Eat more fresh vegetables, eat more than a catty of vegetables every day and supplement enough dietary fiber. You can eat some low-sugar fruits, such as plums, kiwis, grapes and so on. Try to eat fruits before meals, not after meals. If you want to eat fruits after meals, eat them two hours after meals.
2. Eat more good oils, such as lard, coconut oil, linseed oil, olive oil, etc. Eat about 5 ml of these good oils every day, and you won't gain weight if you eat good oil, just like a ketogenic diet, you need to eat more oil to lose weight easily. Lard and coconut oil are more suitable for cooking and frying, because they are saturated fats and are not easy to produce harmful substances. Try not to use vegetable oil for cooking. For example, flaxseed oil, olive oil and vegetable oil can easily turn into trans fat at high temperature. Eating trans fat is easy to be obese and has a bad influence on cardiovascular system. Eat less refined vegetable oils bought in the market, such as peanut oil, blended oil, corn oil, etc. These oils contain a lot of trans fats. Including your favorite cookies, cakes, desserts, etc., all contain a lot of trans fat, and some desserts also contain a lot of fructose, which is a mixture of sugar and oil, which is more likely to be obese. If you are eating fast food, try to rinse the oil of the dish with boiling water or soup.
3. Eat more protein foods such as fish, meat, beans, eggs and milk. It is better to eat more than half a catty of eggs a day. Don't worry about the high cholesterol. We often eat a catty of eggs a day. Cholesterol has many benefits for human body, and lack of cholesterol will also cause many physical problems. Eat more than half a catty of meat every day, and eat some soy products, such as tofu and soybean milk. People who lose weight eat as much food as they can in protein. The more protein they have, the more enzymes they can make to help fat metabolize.
4. Try to diversify your food, and don't always eat the foods you like. It is better to eat more than 1 kinds of food a day, and the more kinds of food, the better. Only by eating in this way can you get enough nutrients every day, help your body to make enough enzymes and metabolize excess fat, and you can easily lose weight. But try to eat fresh and natural, not deep-processed. For example, fresh vegetables, fruits and meat, walnuts, pine nuts, melon seeds, almonds, boiled eggs, fresh milk, yogurt and so on.
5. Keep a good mood every day, and don't let yourself get angry for a little thing every day. Negative emotions and great psychological pressure can easily cause hormonal imbalance. Too many hormones, such as cortisol and insulin, can easily cause obesity, most of which are abdominal obesity. Therefore, if you often feel bad and stressed, calm down and take a deep breath or meditation for 1-2 minutes, and your mood will gradually calm down. Especially when work and study are stressful, take a deep breath or meditation every hour or so, which can prevent obesity and improve your work efficiency.
6. After dinner is finished before seven o'clock, try not to eat supper. If you are really hungry, eat some fruits and vegetables with low sugar, such as cucumbers, tomatoes, plums and grapes. Don't eat meat at midnight snack. It takes four hours to digest meat, which is difficult to digest, especially when sleeping. It will produce a lot of toxins and make people fat. Sleeping before 11 o'clock is the bottom line, and sleeping before 1 o'clock is better. The earlier you sleep, the more leptin and growth hormone your body produces, the faster your basal metabolism will improve, and the easier it will be to lose weight.
To achieve the above six points, it is easy to lose weight as long as it is simple obesity. If you are obese due to other physical problems, you should solve these physical problems first, and then you will lose weight, such as hypothyroidism and high blood sugar.