1. Three meals are indispensable don't skip meals.

In order to lose weight, it's not advisable to eat less than one meal, just keep normal three meals a day. If you eat less than one meal and your stomach is empty, your stomach will send a request for food supplement to your brain, and your brain will unconsciously instruct us to find food with higher calories to supplement. Our willpower will not be able to overcome this desire, but will consume more calories.

2. use smaller plates is better.

Two different sizes of popcorn are enough to make the audience full. Movie viewers will finish the large-sized popcorn while watching the movie. Even if they are full, they will not stop eating, and they will consume 45% more than the small-sized popcorn. In order to prevent us from eating too many calories, we can change the usual big bowl into a small bowl, and change the large-sized food into a smaller one, which can reduce the food intake by 20% compared with the same period of last year.

Step 3 count your calories.

For the same amount of food, try to replace high-calorie food with low-calorie food, which can reduce calories by half on average every day. You can roughly calculate the calories of each food, and control the daily intake of your body and height. Such as: daily coffee, a cup of black coffee 10 Calories, a cup of cappuccino 100 Calories, you can replace a cup of cappuccino with three cups of black coffee; The toast for breakfast is about 125 Calories, and the cake is about 270 Calories. Toast replaces the cake. Two apples a day 120 Calories instead of the same amount of chocolate can reduce more than 300 Calories.

Don't blame your metabolism.

Everyone's metabolic rate is almost the same, but it should be noted that healthy food also has calories. If you eat too much in one day, your body will turn excess calories into fat, which will lead to obesity or weight loss failure, so you should control the calorie intake.

5. Fight hunger with protein protein staves off hunger pangs

The key to losing weight is how to avoid feeling hungry. The method is to avoid sudden hunger. The sudden hunger is mainly caused by the emptying and shrinking of the stomach, which urges brain-gut peptide to send a message to the brain and ask for more food. We can avoid excessive intake by deceiving the brain. One of the simpler ways is to eat protein, protein can make people feel full, and appropriately increasing the content of protein in food (about 10%) has a positive effect on losing weight. Such as lean meat, eggs, beans and fish, can make people feel full more lasting. But pay attention to control the daily intake of protein.

6. Soup keeps you feeling fuller for longer.

Food with the same quantity and calorie, solid food+water, water is directly discharged from the stomach, leaving only solid food in the stomach; For the food ground into porridge soup by adding water, the volume of water has been stirred with the original solid food into paste, and the total volume of food is relatively large and can not be directly discharged from the stomach, so it stays in the stomach for a longer time and has a continuous satiety. No matter what the ingredients of porridge soup are, as long as the ingredients are stirred into thick and uniform porridge, this satiety can be exerted.

7. The more food you can choose, the more you eat.

Our ancestral genes imply that our bodies need to try to choose a variety of foods, which also affects our intake and leads to overeating. In the cafeteria, we have more right to choose all kinds of food, which will make us eat more food than usual. That is, if conditions permit, the more foods you can choose, the more you will eat.

8. Low-fat dairy, fat-expelling holy product Low Fat Dairy Helps You Extra More Fat

Calcium in dairy products can form soap-like substances in the small intestine with fat molecules in food, which can not be absorbed by the body and can be directly excreted. Low-fat dairy products, such as skim milk, low-fat yogurt, cheese, cottage cheese and whipped cream, may reduce the fat we consume from food.

9. Exercise can make you thin while lying down. Exercise goes on burning fat and even while you sleep.

Do more exercise, exercise can continuously metabolize fat. The fat content consumed just after exercise is relatively small, and most of the consumption is carbohydrates, but the body needs to supplement enough carbohydrates in the next 22 hours, so the body has to burn the fat in the body. During this time, whether you are sleeping, walking or talking, your body is still burning fat. So what matters is not how much fat you burn after exercise, but the subsequent fat burning (of course, pay attention to the same diet content as usual, and you can't eat more).

10. Keep exercising and lose weight.

For small partners who are not active, doing more small exercises can also increase consumption. For example, walking to work, climbing stairs instead of taking a car and elevator, shortening the time of talking at lunch, etc., to keep your body active. Don't take the elevator if you can walk, don't sit if you can stand, and don't lie if you can sit.

* * * Of course, it is important and needs attention * * *

You can't increase your extra intake while exercising, so you need to keep your usual intake.

Source link video: Ten Laws of Slimming