For those who want to lose weight, eating is the most important thing to worry about, because it is very likely that you will gain weight or regain weight just because you fail to control your mouth. In fact, rational use of diet will not only prevent you from gaining weight but will help you lose weight. So how to eat to lose weight? What eating habits should you develop to lose weight?

1. Healthy weight loss diet

Q: I really want to eat rich chocolate, but the calories are so high

A: Want to eat high-calorie foods? Yes! Save it for after 12 o'clock, the legendary transformation time of Cinderella. Eating between 12 midnight and 2 am is the least likely to gain weight. Decryption: Because it conforms to the body's biological clock. At night, the pulse and body temperature begin to drop, and the absorption function weakens. Naturally, no matter what you eat, you will not gain weight! However, this method still has a certain impact on the body. The biological clock naturally and stably regulates the functions of various parts of the human body. Once the biological clock is disrupted, the body will lose weight. It will cause endocrine abnormalities. If this happens for a long time, it will cause depression.

Recommended tips: You can also eat some egg whites to supplement protein. Whole wheat sugar-free and low-fat noodles with some fruit nutrition are enough. But you can't eat too much fruit, otherwise you will face the risk of "big stomach". So the key secret is vitamins and proteins, plus some exercise, and then wait for your weight to drop!

Recommended index: ★

Surprise2: You can also eat more at night It's nice not to gain weight.

Q: During the day at the company, I always just eat something to fill my stomach, but my mother made a sumptuous dinner at night. If I don’t eat, I would be very sorry for my mother. What should I do?

A: Want to have a good dinner? Yes! Go to bed after 4 hours, not necessarily when Cinderella transforms.

Special reminder: Under normal circumstances, it is best to eat 70% to 80% full for dinner, and do not eat until you are full. Decryption: In fact, there is no secret to solve. It is easy to understand. Eating too much at night and going to bed immediately will easily cause fat accumulation. So the key is to speed up digestion. Even sitting and writing before going to bed is a kind of exercise. Exercise leads to digestion, and fat will naturally not accumulate.

Recommended tips: No matter what you eat or what method you use to lose weight, remember to exercise after meals. Lazy girls can choose walking, but if you want to rely on such a low amount of exercise to lose weight, forget it, but at least it can help digestion! Other exercises such as jogging should last for more than one and a half hours without interruption, 10 minutes or 20 minutes of exercise will not consume fat, so at least you have to last for more than half an hour!

Vegetables and fruits recommendation index: ★★★★★

Surprise3: Rely on fruits and vegetables There are techniques for losing weight.

Q: Celebrities on the screen and friends tell me that if you eat fruits and vegetables, you will not gain weight. Is it true?

A: Not all fruits and vegetables can make you fat. Conducive to weight loss. The best ones are kiwi, cucumber, tomatoes, apples and peaches. Special reminder: Bananas and tomatoes should not be eaten on an empty stomach. Bananas contain high levels of potassium and magnesium. Eating them on an empty stomach will increase the amount of magnesium in the blood and have an inhibitory effect on the cardiovascular system. Tomatoes contain a large amount of pectin, persimmon phenol and soluble astringents. Eating them on an empty stomach can easily combine with gastric acid to increase gastric pressure, causing gastric discomfort and gastric bloating. Decryption: This principle is also very simple. Eating too much is not as good as eating right. Respect your body's functions and you'll maintain good circulation. Try to have three meals as normal as possible. It is not possible to rely on fruits and vegetables to maintain nutrition for a long time.

Recommended tips: Some girls get sleepy easily after eating a full meal, especially when they are exhausted after a day of work. Is it okay to go to bed right after eating? Yes, just remember not to have breakfast the next morning. Just eat some fruit such as apples on an empty stomach.

Recommendation index: ★★★

Surprise4: Girls who always stay up late don’t have to worry about getting fat during dinner.

Q: I live an irregular life. I often stay up late. I don’t dare to eat too much at dinner for fear of gaining weight. What should I do if I get hungry in the middle of the night?

A: I live an irregular life. People who often stay up late can eat more dinner, as long as they avoid sweets.

Calculate the interval between each meal according to your own work and rest time. The best time difference is 5 to 6 hours, and you should eat less for lunch and midnight snacks. If lunch is high in calories and large in amount, dinner should be protein-based. Decryption: In fact, in layman's terms, it means to spread the calories evenly. It doesn't mean that you need to be hungry every meal or overeat. You still have to eat, but you just need to stagger the high and low calories.

Recommended tips: For girls who live an irregular life, sometimes unfortunately the meal time happens to be their "breakfast" time, what should they do? You can try eating some fruit before meals, which can take up space in your stomach. , and helps digestion, killing two birds with one stone. In other words, the first thing you eat is very important, because the first thing you eat is the first to be absorbed. If enough is absorbed, other things will naturally not be absorbed.

Recommendation index: ★★★★

Surprise5: If you are hungry before going to bed, exercising will make you feel full more easily than eating.

Q: I always feel hungry before going to bed, which is a big problem. I am also afraid that eating before going to bed will lead to fat accumulation, which is terrible. What should I do?

A: You want to sleep, but you feel so hungry that you can’t resist eating? Yes! The correct way is to do some abdominal muscle training until your body is slightly sweating. This can not only reduce the feeling of hunger but also play a good role in losing weight.

Special reminder: The human body’s metabolism is faster at night, and no matter what exercise you do at this time, it can play a very good role in losing weight. Decryption: When the body sweats slightly, heat is emitted from the body. Food originally provides the calories needed by the human body, so although the stomach is still not full, the feeling of hunger will decrease. It is good to exercise at this time to lose weight, but be sure not to do it too strenuously, because it will stimulate the brain nerves. Once people are too excited, they will not be able to sleep!

Recommended tips: The more you eat dinner, the more likely you are to sleep. The easier it is to get hungry. Since you eat so happily, you have to pay a small price for today's pleasure before going to bed and the next day? There is never a free dinner! You can and can only eat something low in calories, preferably boiled vegetables, light. Vegetable soups are fine, but try not to eat stir-fried vegetables.

Recommendation index: ★★★★

Surprise6: Exercising at 5 pm is the most conducive to weight loss.

Q: The food I eat every day is very good. Although I have always controlled my diet very well and my weight has not continued to rise, it seems difficult to lose weight. What should I do?

A: Eat a large and good breakfast and lunch, that’s fine! Increasing the amount of exercise after 5 o’clock in the evening can play a good role in digestion and weight loss. Don’t exercise too lightly. Of course, we must pay attention to step by step. Decryption: Exercise is a century-old truth. It can not only strengthen the body but also lose weight and maintain a figure. Exercise, that’s right! Don’t continue with the three unfavorable exercise methods for weight loss.

Recommended tips: When eating after exercise, you are also very particular about food selection. Eat more protein foods such as chicken and fish. It is best not to take in staple foods, fried foods, etc. Millet porridge and the like are also good choices, but even with these foods one should be careful not to overdo it, otherwise the stomach will be enlarged and the gain will outweigh the loss.

2. Principles of scientific weight loss

1. Increase sleep time

By adding one hour of sleep time, you can lose 14 pounds without knowing it. . Research from Harvard University found that women who had only 5 or less hours of night's rest were 30% more likely to gain weight than those who got 7 hours of sleep.

2. Smile

A study from Turnbull University shows that laughing heartily for 10-15 minutes a day can reduce 40 calories. So ladies, please always prepare comedy movies.

3. Take fish oil pills

Taking fish oil pills for a walk is a good way to lose weight. Researchers from the University of South Australia found that people who took fish oil, walked for more than 45 minutes a day, and maintained a balanced diet could lose 4.4 pounds a week. In addition, fish oil can promote heart health.

4. Small eating movements

In real life, people may ignore biting, licking, and chewing. Pay attention to these while eating, as each movement can burn 25 calories for you. Over the course of a year, they may be able to help you lose 15 pounds.

5. Learn to cook by yourself

A study shows that takeaway food contains 60 more calories than food cooked at home. It may be because the cooking ingredients used in takeout are higher in calories. For example, takeout may use animal oil to increase the flavor of the food, while at home you can use vegetable oil or olive oil, which has a weight loss effect.

6. Chewing

Chewing gum can not only exercise facial muscles, but research has found that chewing gum for an hour can burn 11 calories. Chewing gum while cooking can increase feelings of fullness and reduce cravings for sweets.

7. Relaxation

Use meditation, yoga or 20 minutes to read and write every day to learn how to relax yourself. Information shows that a woman used weight loss relaxation therapy for a year and a half and lost 10 pounds without knowing it.

8. Dairy products

Eating more low-fat dairy products can reduce belly fat. Eat 3 dairy products a day, please note that they are low-fat. Research from the University of Tennessee shows that those who ate three low-fat dairy products per day during a six-month dairy meal plan weighed an average of 24 pounds less than those who consumed no dairy products. So researchers suspect that dairy products can promote belly fat burning.

9. Small exercise before meals

If you walk for 20 minutes before meals, your body will consume a large number of calories without you realizing it. Pre-meal exercise also includes housework.