1, eat less or don't eat all the foods made of polished rice and flour, don't eat all kinds of processed snacks, desserts, drinks, milk tea, etc., and drink less, because these foods are the main causes of obesity. Use coarse grains such as sweet potato, potato, taro and yam instead of staple food. Eat more fresh vegetables, eat more than a catty of vegetables every day and supplement enough dietary fiber. You can eat some low-sugar fruits, such as plums, kiwis, grapes and so on. Try to eat fruits before meals, not after meals. If you want to eat fruits after meals, eat them two hours after meals.
2, eat more good oil, such as lard, coconut oil, linseed oil, olive oil, etc. These good oils eat about 50 ml a day, and eating good oil will not gain weight. Like a ketogenic diet, it is easy to lose weight by eating more good oil. Lard and coconut oil are more suitable for cooking and frying, because they are saturated fats and are not easy to produce harmful substances. Try not to use vegetable oil for cooking. For example, flaxseed oil, olive oil and vegetable oil can easily turn into trans fat at high temperature. Eating trans fat is easy to be obese and has a bad influence on cardiovascular system. Eat less refined vegetable oils bought in the market, such as peanut oil, blended oil, corn oil, etc. These oils contain a lot of trans fats. Including your favorite cookies, cakes, desserts, etc., all contain a lot of trans fat, and some desserts also contain a lot of fructose, which is a mixture of sugar and oil, which is more likely to be obese. If you are eating fast food, try to rinse the oil of the dish with boiling water or soup.
3. Eat more protein foods such as fish, meat, beans, eggs and milk. It is better to eat more than half a catty of eggs a day. Don't worry about the high cholesterol. We often eat a catty of eggs a day. Cholesterol has many benefits to the human body, and lack of cholesterol will also cause many physical problems. Eat more than half a catty of meat every day, and eat some soy products, such as tofu and soybean milk. People who lose weight eat as much food as they can in protein. The more protein they have, the more enzymes they can make to help fat metabolize.
4. Try to diversify your food, and don't always eat the foods you like. It is better if you can eat more than 10 kinds of food a day, and the more kinds of food, the better. Only in this way can you get enough nutrients every day, help your body make enough enzymes and metabolize excess fat, and you will lose weight easily. But try to eat fresh and natural, not deep-processed. For example, fresh vegetables, fruits and meat, walnuts, pine nuts, melon seeds, almonds, boiled eggs, fresh milk, yogurt and so on.
5, keep a good mood every day, don't let yourself get angry for a little thing every day, negative emotions and great psychological pressure can easily cause hormonal imbalance. Too many hormones, such as cortisol and insulin, can easily cause obesity, most of which are abdominal obesity. So if you often feel bad and stressed, calm down and take a deep breath or meditate for10-20 minutes, and your mood will gradually calm down. Especially when work and study are stressful, take a deep breath or meditation every hour or so, which can prevent obesity and improve your work efficiency.
6. Eat dinner before seven o'clock. Try not to eat supper. If you are really hungry, eat some low-sugar fruits and vegetables, such as cucumbers, tomatoes, plums and grapes. Don't eat meat at midnight snack. It takes four hours to digest meat, which is difficult to digest, especially when sleeping. It will produce a lot of toxins and make people fat. 1 1 o'clock is the bottom line, and sleeping before 10 o'clock is better. The earlier you sleep, the more leptin and growth hormone your body produces, the faster your basal metabolism will improve, and the easier it will be to lose weight.
To achieve the above six points, as long as it is simple obesity, it is easy to lose weight. If you are obese caused by other physical problems, you should solve these physical problems first, and then you will lose weight, such as hypothyroidism and high blood sugar.