Weight loss: control staple food and limit sweets

If the original food is large, staple food can be used to reduce the method, three meals a day minus 50 grams. Gradually control the staple food in 250-300 grams or so, staple foods such as wheat, rice and some grains can be selected, but the amount of food must be strictly limited, and develop the habit of eating seven or eight minutes full. Containing too much starch and very sweet food such as sweet potatoes, potatoes, lotus root powder, jam, honey, candy, candies, candied fruit, cream of wheat, fruit juice sweets, try to eat less or do not eat. Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and a variety of animal oil, cream and fried food should also be moderated. The by-products can be lean meat, fish, eggs, soybean products and vegetables and fruits that contain less sugar.

Eating fiber to lose weight

Fiber can hinder the absorption of food, fiber in the stomach to absorb water and expansion, can form a larger volume, so that people have a sense of satiety, help to reduce the amount of food, have a certain role in weight control. People eat food containing more fiber can be well digested and absorbed within a certain period of time and then the waste excreted. Dietary fiber eaters, the number of chewing is also more, so the speed of eating slows down, the result is that the small intestine can slowly absorb nutrients, blood sugar value is difficult to rise. As food fiber can promote intestinal peristalsis, if eaten in large quantities, constipation is also naturally reduced, the incidence of colorectal cancer will also decline. So obese people still eat more fiber for good.

Rapid weight loss: high protein "diet new revolution"

Principle: high-carbohydrate food will cause obesity, can not suppress the hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing large amounts of high-protein foods can reduce weight and maintain a slim figure. The cycle of this slimming recipe is two weeks, in the 14-day slimming program, you can only eat a moderate amount of vegetables, but can eat enough milk, eggs, meat, fish. This puts the body into a state where it relies on fat rather than carbohydrates for energy.

Vinegar for weight loss

The vinegar fever has risen at home and abroad, such as the United States and Japan, obese people are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that 15-20 ml of vinegar daily can play a certain role in weight loss. In the past few years, Japan has produced a kind of "brown rice vinegar essence" which is a kind of solid particles, easy to carry and take, and it is easy to take 20 particles per day for a month to have a more obvious effect of weight loss. Shanghai produced a health vinegar is also very good. In daily life, vinegar eating method, you can dip food to eat, mixing raw food to eat, you can also put a little vinegar in the soup to regulate appetite.

Moderate drinking water or soup to lose weight

Drinking water is an essential need in people's daily lives. In summer, you can eat watermelon, tomatoes and other thirst quenching. Watermelon juice, winter melon soup and can diuretic. Excessive restriction of water, can make fat people sweat gland secretion disorders, not conducive to thermoregulation, especially urine concentration, metabolic residue is not easy to drain, but also can cause thirst, headache, fatigue and other symptoms. Drinking water in moderation can replenish water and regulate lipid metabolism.

Drinking soup often to protect your health. Drinking soup is good for human health. Studies have found that soup is a good appetite suppressant. Therefore, some obese people use to drink soup to lose weight. Drink more soup during regular meals to reduce the intake of staple foods, so as to achieve the purpose of weight loss.

Slow food weight loss

Slowing down the speed of eating during regular meals can achieve weight loss. Japanese researcher Nakamura after observation, found that the same amount of the same food, obese men with 8 to 10 minutes to eat, while the thin people but with 13 to 16 minutes to eat, in addition he also food chewing number of times the survey, obese men need 7.7 times, obese women need 8.1 times, while the average man needs 8.9 times, the average woman needs 9.4 times. He then conducted a weight loss test with slowing down the speed of eating, and found that after 19 weeks, obese men lost 4 kilograms of weight, and obese women lost 4.5 kilograms of weight after 20 weeks. Therefore, Nakamura pointed out that food into the body, blood glucose to rise; when blood glucose rises to a certain level, the brain appetite center sends a signal to stop eating, often have eaten too much food. So fast food can cause obesity. If you slow down the speed of eating, you can effectively control the amount of food, play a role in weight loss. So chew and swallow slowly when eating.

Two, easy to lose weight three principles

When it comes to weight loss, I'm afraid the first thing that comes to mind is diet and exercise. Either you are starving every day, hungry and dizzy; or you are sweating every day, tired and half dead. You know that you do not need to diet or exercise to lose weight?

One, rationalize the three meals

Breakfast only eat high-fiber cereal, low-fat milk, not only can help defecate, but also very nutritious and healthy, as for the meat, seafood is reserved for the Chinese meal, dinner can eat some light, vegetables to account for most of them.

Two, stand half an hour after the meal

In fact, the biggest reason for women to get fat is negligence, due to work and study busy, there is no time to rationalize the deployment of life, to arrange their own diet. In fact, you can eat a full meal and stand for at least half an hour, which can be free of fat deposits in the belly of the trouble, but also save to make up for it afterwards.

Three, five hours before bedtime fasting

A major taboo of weight loss is to eat before going to bed. Sleep when the body does not need to exercise, eat all the things will be absorbed into the body fat hoarding. If you are hungry, you can only eat a small amount of boiled vegetables or fruit.

As long as these three principles are adhered to, the body will naturally remain slim and beautiful, while at the same time enjoying the food, which is very simple and convenient.

Three, physical exercise

Wearing the right weight loss clothing for you, physical exercise, increase energy consumption.

The most effective exercise for weight loss is aerobic exercise, especially more energy-consuming sports, such as jogging, hiking, brisk walking, ball games, swimming, etc., each exercise is best to continue to do it once, do not stop in the middle of the exercise and each exercise to consume calories must be up to 300 kcal, usually this amount of exercise will result in a faster heartbeat, or the degree of sweating.

Exercise will increase the body's metabolic rate, but its effect is only two days at most, so the most important thing is to exercise consistently, if you can't do it every day at least two days to do it once.

For an extremely fat people, even walking may be a great burden, so choose the type of exercise, to do according to their ability, or to the body can load the main, gradually increase the amount of exercise, so as to avoid the heart and lungs can not be loaded, or muscle joints injured.

The following is a list of sports that consume 300 kilocalories:

Jogging for 30 to 50 minutes.

Riding a bicycle for 1 hour to 75 minutes.

Walking for 1 hour to l and a half hours.

Swimming 30 to 40 minutes.

Playing tennis 45 minutes ~ 1 hour.

Jumping rope 30 to 40 minutes.