We must pay attention to scientific methods to lose weight. There are many ways to lose weight. By controlling calorie intake through diet, we can effectively lose weight. However, we need to pay attention to moderation in dieting. Excessive dieting will cause malnutrition, which is not conducive to health. So how to eat healthy and lose weight? How to diet and lose weight correctly? Here is an introduction for everyone.

1. How to eat healthy and lose weight

The first principle of diet: reasonable collocation

If you want to reduce food intake and keep full of energy, you need to reasonably collocate daily food, so that the ratio of protein, healthy fat and carbohydrate can reach the best 2: 3: 5. Like Gwyneth Paltrow, a new nutrition master in Hollywood, you can arrange the ingredients for the whole day as soon as you get up every day, and line them up on the dining table for the most reasonable collocation. In addition, nutrition experts also remind you that all these ingredients are best non-processed foods, such as grains, beans, starches and vegetables, because these foods are the main energy sources of the human body.

The second dietary principle: eat until 7 minutes full every meal

If you want to go on a diet and lose weight, but you don't want to hurt your health, you should eat a normal diet and eat only 7 minutes full every meal, which is not only beneficial to health, but also can slowly reduce your appetite, so that you can slowly control your appetite and prevent excessive calorie intake. Some people always stop eating until their stomachs are full, which is not only difficult to digest, but also leads to an increasing appetite. At that time, it is even more difficult to lose weight. Some people are hungry for a full meal in order to go on a diet, which can easily cause stomach diseases. Therefore, three meals should be regular. When you are 7 minutes full, you can leave the table and slowly control your appetite.

The third dietary principle: large portions for small portions

In fact, there is a certain relationship between people's food intake and the size of tableware. If the tableware is too large, they will eat more food. If it is as much as before, but it is replaced by small tableware, people will stop eating too much because of psychological effects, so that the amount of food can be reduced.

the fourth dietary principle: don't let your appetite soar

some people go on a diet for a long time, which leads to a soaring appetite, so that their weight will rise instead of falling. If you want to control your appetite, you have to take it slowly. If you are too anxious and eat only a little food a day, it will make your appetite soar, and there may be menstrual disorders, amenorrhea and other problems, and then you will lose more than you gain.

the fifth dietary principle: choose foods with less calories

If you want to lose weight, you should choose foods that can not only increase satiety, but also not be too high in calories. Vegetables, coarse grains, beans, potatoes and other foods are not only low in calories, but also very high in nutritional value. They can also increase people's satiety and prevent excessive energy intake, which is beneficial to weight loss and human health.

Sixth dietary principle: Slow down the speed of eating

Slowing down the speed of eating can also reduce people's appetite. If you eat too fast, you will unconsciously eat too much food. But if you eat slowly, you will feel that you have eaten a lot, and you will feel full because of psychological effects. And if you chew slowly, it can also help us digest and reduce the burden on the gastrointestinal tract.

Seventh dietary principle: vitamin supplementation in time

Girls who go on a diet to lose weight should know that fat will not burn when their bodies are under insufficient nutrition. Burning body fat requires a lot of nutrients. Among them, vitamins must be supplemented. When dieting, with the decrease of carbohydrates, we must ensure the intake of nutrients, so as to ensure that the body burns fat. Therefore, your daily menu should include foods rich in vitamins such as milk, peanuts, poultry and green leafy vegetables.

2. Misunderstanding of dieting to lose weight

Misunderstanding 1: Dieting to eat meal replacement bags

Patient crisis: gastric cancer

The media once reported that a 21-year-old girl in her flower season had stomach cancer. Although it sounds strange, the culprit is repeated weight loss: in order to lose weight quickly, she once only ate bananas or even drank white water every day, and finally lost weight after a hellish weight loss, but she was always hungry, and she couldn't help but overeat, and began to fall into a vicious circle of dieting and overeating. After a while, her stomach finally protested. Yuan Xiaojuan, a 34-year-old gourmet who died of stomach cancer a few years ago, also summed up the reasons for her physical damage: "I didn't treat my stomach well, my diet was extremely irregular, I was hungry for a full meal, and I often went on a diet to lose weight. After repeated tossing, my stomach became the weakest organ in my body."

Health reminder: Dieting and revenge will come in 1 years

The study found that if you start dieting to keep fit at the age of 25, your health will be damaged after 1 years. Dieting makes only a little food reach the stomach, and the stomach's running ability and endurance will gradually decline. At the same time, the stomach has to endure the torture of soaking in excess stomach acid. If it goes on for a long time, the probability of suffering from stomach disease will greatly increase.

Myth 2: vomiting, strong exercise, taking diet pills

Patient crisis: anorexia nervosa

Fennie Yuen, a Hong Kong artist, once suffered from anorexia because of losing weight. She didn't eat for several days, and her weight once fell to 31kg. She once told the media that suffering from anorexia made her feel world-weary. Dr. Chen Jue, from the Department of Psychosomatic Medicine, Shanghai Mental Health Center, made a special study on 54 cases of anorexia, and found that 88.9% of anorexia nervosa patients were women, and "fear of obesity" ranked first, accounting for 77.8%. There are many ways for anorexia nervosa patients to lose weight, such as avoiding food that leads to obesity, excessive exercise, self-induced defecation and self-induced vomiting. The terrible thing about anorexia nervosa is that once you get this disease, even if you want to cure it yourself, it is very difficult.

Health reminder: Dieting should reduce the quantity without reducing the quality

Even if you want to lose weight, you should eat three meals, just control the staple food and meat properly and proceed step by step. It is suggested that fruits and vegetables should not be reduced, and milk should not be reduced. The calcium content of milk is relatively high, which is very important for women.

Myth 3: Eat only apples for three meals

Patient crisis: Malnutrition

Eat only fruits, vegetables or bananas instead of meat. Although it is effective to lose weight, there are many dangers in the long run: because our body's energy mainly comes from fat, carbohydrates and protein, if we don't eat meat and staple food at all, protein, fat and carbohydrates will be seriously insufficient, and the energy intake will be greatly reduced, leading to malnutrition and carbohydrate. Diet pills can reduce the absorption of fat in the body, but it will also affect the absorption of various vitamins and fatty acids, which will also lead to the lack of nutrients.

Health reminder: the body weight goes up and down, and the resistance is poor

The American Cancer Research Center has conducted a questionnaire survey on more than 1 overweight healthy women, and 3/4 of them have repeatedly lost weight, each time losing more than 4.5 kilograms. When testing their natural killer cells, it was found that those who regained the most weight (more than 5 times) had the least number of natural killer cells in their bodies, while those who kept their weight constant for several years had the most.