1. Use dairy products to defeat fat

Compared with those who ate less yogurt cakes per day, people who ate 3 servings of yogurt cakes per day lost 32% more weight after 12 weeks and had more fat. It was reduced by 61%. This is because the calcium and other ingredients in yogurt can increase the value of enzymes that stimulate fat breakdown. Therefore, some dairy products, such as low-fat yogurt, skimmed milk, etc., are the best foods for weight loss.

2. Budget for calories

You can calculate how many calories you should absorb in between-meal snacks according to the following formula: Multiply your body weight (in pounds) by 14, and then subtract one. Of the calories contained in three meals a day, the remaining amount is the caloric value that can be supplemented by snacks that day.

In addition, another eating method can be adopted, which is the 100 kcal per hour rule. In other words, a lunch containing 400 kcal should be maintained for 4 hours, during which no snacks should be eaten.

If you have such a lunch at noon, you should eat again at 4 pm. If dinner is scheduled for 6 p.m., the snack should not contain more than 200 calories.

3. Use snacks to make up for nutritional deficiencies

If you suspect that your diet lacks various essential nutrients, you can use snacks to make up for the deficiencies. It's very simple to solve this type of problem. For example, just drinking a box of about 227 ml of yogurt or a cup of skim milk can meet your daily needs for protein and calcium.

Fortified cereals are a good source of folate and iron; fresh fruits and vegetables are rich sources of vitamins, antioxidants and fiber. In addition, nuts contain a lot of protein.

Fiber and other nutrients necessary for the human body, such as magnesium, potassium and folic acid. Regular consumption of nuts is not only beneficial to heart health, but also helps in weight control and weight loss.

4. Eliminate foods that are intolerant to digestion

If you want to find some foods that can continuously provide energy during exercise or make you energetic when working, you should give up starch. and low-fiber foods.

In order to obtain a continuous supply of energy, a compound dietary structure composed of protein, carbohydrates and fats should be the mainstay, because the dietary components of this structure will take a longer time to pass through the digestive tract, making it difficult to Make people feel hungry.

5. Eat 1 hour before exercise

Generally speaking, the diet before exercise should include 26% of carbohydrates and 1/3 of protein and fat. The specific amount of food should be determined based on the amount of exercise. "If you do 45 minutes of aerobic exercise and 20 minutes of strength training each time, the calories consumed will be more than 500 kilocalories.

1 cup of yogurt containing 100 kilocalories may not be enough, and should be increased to 250 To 3 kcal. Suitable snacks and snacks before exercise include: wheat or corn bread with a layer of peanut butter or jelly, a piece of fruit and a pack of instant oatmeal, etc.

6. Exercise. Eat a meal within 20 minutes after exercise

Fitness exercise will obtain energy from glycogen stored in the muscles and liver. To make up for this deficit, you need to consume 200 kcal of food. Therefore, after exercise. Choose foods containing carbohydrates and protein, such as 1 cup of low-fat chocolate milk, 1 apple or half a turkey sandwich.

7. Choose foods carefully

Even. Even "healthy" foods can cause weight gain, so look carefully at the ingredients when buying food and make wise choices after comparing them.

8. Let fiber play its part

In daily diet, increasing fiber intake is an excellent strategy to suppress appetite. In fact, most people only consume 15 mg of fiber per day (at least 25 mg per day). .

So, if you want to lose weight, you should increase your fiber intake. The method is very simple, that is, eat more fruits, vegetables, popcorn, nuts, whole grains, etc.

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9. Focus on low-calorie foods

Replace various baked foods with high calorie content into low-calorie foods. In this way, not only can you eat more, but these foods will also be in your It will take up more space in the stomach, making you feel fuller after a meal. Therefore, if you want to lose weight, you should look for foods rich in water and fiber, such as oranges, pears and various salad vegetables. In addition, When mixing salads, you can use broth as the base, which can not only satisfy your appetite but also add flavor.

10. Use psychological tactics

The larger the food, the more it makes people feel. The belly is full. Therefore, experts recommend that dieters often eat large-volume foods (such as fluffy cakes, etc.), because large-volume foods can easily leave a deep impression on the brain, and it will think that it has eaten a lot, thus signaling to stop eating.

11. Evenly distribute daily calories

In addition to three meals a day, people who eat snacks between meals will significantly lower their cholesterol levels than those who do not eat. Increasing the frequency of meals can stabilize insulin levels, so that when the body breaks down and digests food, it will produce less cholesterol.

However, the most important thing is to control the amount of food you eat so as not to increase the total calories. That is to say, distribute the daily food intake into equal periods of time.

For example, eat a banana as a snack between breakfast and lunch to break the habit of eating a banana at breakfast. Eat half a sandwich at lunch and save the other half for the afternoon, etc. Wait, this is the so-called dietary principle of eating less and eating more.