1. The fastest way to lose weight
1. Control of eating time
During weight loss, try to get rid of dinner before 8 pm, and it is best not to eat anything within 3 hours before going to bed. This is also to prevent food residue from accumulating not only waste but also fat and fat.
2。 The overall calorie intake of food is less < P > Weight loss can not be achieved by eating less, but by controlling the daily calorie intake, and the daily calorie intake is between 1,5 calories and 1,2 calories. Pay special attention to the control of food intake at dinner, and don't eat foods that are too greasy and high in fat, which will not only grow fat, but also increase the outbreak rate of blood lipid-related diseases.
3。 Control the eating speed
Different people eat fast and slow, and the slow eating speed is slimmer than the fast one. By controlling the personal eating speed, you can lose weight. This is because when food enters the human body, blood sugar will rise, and when its level reaches a high level, the brain will send out a signal to stop eating. When a person eats too fast, when the brain gives instructions, he has eaten a lot.
4。 Prevention of constipation
Although healthy weight loss will not cause constipation, constipation will lead to obesity. Many obese people are generally constipated, so it is necessary to eat more foods rich in dietary fiber, so that the intestines become unobstructed, toxins and waste can not be accumulated, which solves the problem of defecation, not only can slim the waist and reduce the stomach, but also is beneficial to health.
for example: hawthorn, pepper, poria cocos, star anise, red fruit and so on
5. Eat less high-sugar snacks
In daily life, eating more fresh fruits and vegetables is the best choice. For MM who likes sweets, be sure to control her mouth, especially snacks with high sugar and calories, especially MM who loves sweets. If you want to lose weight, you must control your mouth and eat less snacks with high sugar and calories. Don't touch alcoholic drinks either, that's the sin of losing weight.
for example: popcorn (1g/459 calories), chocolate (1g/55 calories), potato chips (1g/555 calories), potato chips (one box /147 calories), sunflower seeds (52g/616 calories) and so on.
6。 Aerobic exercise
In addition to ensuring the control of the total calories of food, we should also keep exercising. Through exercise, we can improve the speed of human metabolism, accelerate the consumption of calories and excess substances, and achieve a two-pronged approach with diet control in order to lose weight quickly and effectively.
If you have the habit of exercising now, you can change the way and intensity of exercise. For example, if you run a long distance, you can add 3 seconds of sprinting to the long distance running.
This is to ensure that the effect of consolidating weight loss is not easy to rebound. If you are worried that your leg muscles will harden and grow into muscles due to excessive exercise, you can stretch and massage.
If you don't have exercise habits, you can do some simple exercises at home, such as skipping rope, hula hoop, aerobics and so on.
7。 Eating a moderate amount of spicy food < P > Compared with people who drink clear soup, people who drink Chili soup consume about 6% less food in the next meal on average. Pepper can promote the metabolism of human body in the new city, help excrete waste in the body, and have a direct and indirect effect on people's weight loss.
Capsaicin in peppers can reduce hunger, and the spiciness makes your body temperature rise, which makes your body consume more energy. Moreover, people who don't like peppers are stimulated by taste, and their desire for sweet, greasy and salty foods is greatly reduced, thus playing a role in losing weight.
8。 Watch TV less
Many adults spend most of their time on TV. According to the research, after the experimental people are forced to watch TV in half, they consume an average of about 119 calories a day. This data shows that watching TV less helps to consume calories.
9。 Eating in a small bowl
In view of the effect of eating in a large and small bowl to lose weight, the researchers conducted a self-help experiment of eating ice cream, and distributed two plates of different sizes to two groups of people, and the spoons given were also large and small. The final result shows that people who eat ice cream on a big plate are about 3% more than those who eat ice cream in a small bowl, while people who eat ice cream on a big plate and a big spoon are about 57% more than those who eat ice cream on a small plate and a small spoon. The experimental data shows everything, so let's eat with a small bowl.
1。 Eat more fruits and vegetables
Meat, especially fat, contains too much fat, which is rarely consumed as energy, and the rest will be stored as fat in the body, while eating more fresh fruits and vegetables will not be converted into fat. Some sugar-free vegetables have a good effect on weight loss. This effect is not used as medicine, but can fill the stomach without increasing excess calories.
11。 Appropriate exercise during the physiological period
According to expert research, if women can persist in exercising for two weeks after ovulation and the first two days of the physiological period, they will have obvious slimming effect. The reason is that during this period, estrogen and progesterone in the body reached the highest level, and these two substances can help the body consume fat and convert it into energy. At this time, the stored fat in the body spontaneously burns after exercise.
12。 Let the mood relax
People who are often under high pressure are more likely to get fat, because when you are under pressure, stress hormones in your body will be released hard, which will stimulate obese cells in your abdomen and make fat accumulate, which is called toxic obesity. It will stimulate your appetite, make you have the habit of overeating, and bring additional diseases such as heart disease and diabetes, so proper relaxation, such as going out for mountain climbing and listening to music, is conducive to losing weight.
2. How to eat breakfast to lose weight
How to eat breakfast 1: "Reminiscent breakfast"
Breakfast content: leftover food, or fried rice with leftover food, boiled noodles with leftover food and so on. Popular reasons: Many families' "mothers" will cook more when cooking dinner, cook fried rice for their children and their families the next morning, or heat the leftover food. This kind of breakfast is convenient to make, rich in content, basically the same as dinner, and is usually considered to be comprehensive in nutrition.
expert's comment: after the leftovers stay overnight, vegetables may produce nitrous acid (a carcinogen), which will be harmful to human health if eaten.
suggestion: try not to eat leftover vegetables; Make the rest of the food for breakfast, be sure to keep it well to avoid spoilage; The food taken out of the refrigerator should be heated thoroughly.
how to eat: fast food breakfast content:
why western fast food is popular: western fast food, such as hamburgers and fried chicken wings, has always been the dietary preference of fashion people. Moreover, many fast food restaurants also provide breakfast, such as hamburgers with coffee or milk and black tea, which is convenient, fast and delicious.
expert's comment: this high-calorie breakfast is easy to lead to obesity, and fried food will also be harmful to health if used for a long time. Western fast food is used for breakfast, and low-calorie food must be eaten for lunch and dinner. In addition, this western-style breakfast has the problem of unbalanced nutrition, with high calories, but it often lacks vitamins, minerals, cellulose and other nutrients.
suggestion: choose western-style fast food for breakfast, and add fruit or vegetable soup to maintain a balanced nutrition and ensure the intake of various nutrients. In addition, it is best not to eat it for a long time.
How to eat 3: Traditional breakfast Breakfast content:
The popularity of fried dough sticks and soybean milk: Many people are accustomed to eating fried dough sticks and soybean milk in the morning under the leadership of their grandparents since childhood. Not only are they accustomed to this way of eating, but they also have years of "savings" emotionally.
expert's comment: Fried dough sticks are high-temperature fried foods, which have the same problem of high fat as sesame cakes and fried dumplings. After food is fried at high temperature, nutrients will be destroyed and carcinogens will be produced; Moreover, the calories of fried dough sticks are relatively high, and the oil is difficult to digest. In addition, soybean milk is also a medium-fat food. The oil content of this breakfast combination is obviously beyond the standard, and it is not suitable for long-term use.
suggestion: there must be vegetables or fruits for breakfast. It is best to eat soy sauce sticks less than once a week, and the lunch and dinner on that day must be as light as possible. Don't eat fried, fried and fried food again, and add more vegetables.
Method 4: Snacks Breakfast Content:
Various snacks, such as snow cakes, biscuits, chocolates, etc.
popular reason: many people keep some snacks at home for a rainy day. After getting up in the morning, when time is not very abundant, I often pick up snacks for breakfast, which is convenient and fast.
expert's comment: it is ok to eat snacks such as biscuits and chocolates when you are hungry, but it is very unscientific to use snacks as the most important breakfast in three meals a day. Snacks are mostly dry food, which is not conducive to digestion and absorption for people who are in a semi-dehydrated state in the morning. Moreover, the main raw material of biscuits and other snacks is grain, which can provide energy in a short time, but it will soon make people feel hungry again, and the blood sugar level will drop significantly near noon. Eating snacks for breakfast will easily lead to insufficient nutrition, physical decline and the invasion of various diseases.
Suggestion: Snacks should not be used instead of breakfast, especially don't eat too much dry food. Breakfast food should contain enough water. If the breakfast is too dry that day, you can add a cucumber.
Method 5: Sports Breakfast Breakfast Content:
Breakfast bought on the roadside, eaten while walking, manually, with feet moving, mouth moving, and full-body exercise. Popular reasons: working people spend their mornings in a hurry, especially when they live far from work, and breakfast is often solved on the road. Food such as steamed buns, tea eggs, Chinese hamburger and pancake fruit sold at the gate of the community and near the bus stop are their first choice. If you buy one, you can eat it while walking.
expert's comment: eating while walking is not good for gastrointestinal health, and is not good for digestion and absorption; In addition, street food often has health hazards, and it is possible to get sick from the mouth.
suggestion: if you choose street food for breakfast, you should pay attention to hygiene, and you'd better buy it home or eat it at work. Try not to eat breakfast on the way to work, so as not to damage your health.