1, eat less or do not eat all the refined rice refined flour food, do not eat a variety of processed snacks, desserts, drinks, milk tea, etc., less alcohol, because the above these foods are the main cause of obesity. Use sweet potatoes, potatoes, taro, Huaishan and other coarse grains to replace the staple food. Eat more fresh vegetables, eat more than one pound of vegetables every day, supplement enough dietary fiber. You can eat some low-sugar fruits, such as plums, kiwi, grapes and so on. Fruits should be eaten before meals as much as possible, not after meals, and if you want to eat after meals, eat them two hours after meals.
2, eat more good oil, such as lard, coconut oil, flaxseed oil, olive oil, etc., these good oil to eat about 50 milliliters a day, eat good oil is not fat, like the ketogenic diet is to eat a lot of good oil is easy to lose. Lard and coconut oil are more suitable for stir-frying and deep-frying because they are saturated fats and do not easily produce harmful substances. Try not to use vegetable oil to fry, such as flaxseed oil, olive oil, vegetable oil in the case of high temperature is easy to become trans fat, eating trans fat is easy to obesity, cardiovascular impact is also bad. Eat less refined vegetable oils bought in the market, such as peanut oil, blended oil, corn oil and so on, these oils contain a lot of trans fats. Including your favorite cookies, pastries, desserts, etc. contain a lot of trans fats, and some desserts also contain a lot of fructose, which belongs to the sugar-oil mixture, this kind of thing is more prone to obesity. If you are eating fast food, try to find a way to use boiling water or soup to slosh the oil of the dish.
3, eat more fish, meat, beans, eggs, milk and other high-protein foods, eggs a day to eat more than half a pound of better, do not worry about cholesterol is too high, we also often eat a pound of eggs a day, cholesterol on the human body has a lot of benefits, the lack of cholesterol will also cause a lot of physical problems. Every day meat also eat more than half a pound, appropriate to eat some soy products, like tofu, soy milk. Weight loss people protein food can eat more to eat, the body's protein the more adequate, will be able to create enough enzymes to help fat metabolism out.
4, food as diverse as possible, do not always eat your favorite food. If you can eat more than 10 kinds of food a day is better, the more kinds of food the better, only this way to eat, you can get enough nutrients every day to help the body make enough enzymes, metabolism of the body excess fat, you are easy to thin down. But try to eat fresh and natural, do not go through deep processing. For example, fresh vegetables and fruits meat, walnuts, pine nuts, melon seeds, Batan wood, boiled eggs, fresh milk, sour milk and so on.
5, every day to maintain a good mood, do not let yourself every day for a little bit of small things and angry, negative emotions and a lot of heart pressure, it is easy to cause hormone imbalance. And too much hormone, for example, cortisol and insulin too much, it is easy to cause obesity, most of them are abdominal obesity. So if you often feel bad mood and stress, quiet down to do deep breathing or meditation, do 10-20 minutes, slowly mood will calm down. Especially in the work and study stressful times, every hour or so to do a deep breathing or meditation, so that you can prevent obesity, your work efficiency will also improve a lot.
6, dinner at seven o'clock before eating, try not to eat late-night snacks, if you are really hungry, then eat some of the more low-sugar fruits and vegetables, such as cucumbers, tomatoes, plums, grapes. The night snacks do not eat meat, meat to four hours to digest, it is difficult to digest, especially in the sleep time is more difficult to digest, will produce a lot of toxins, will also make people fat. 11 o'clock before going to bed is the bottom line, in the ten o'clock before going to bed is better, sleep the earlier the body produces leptin and growth hormone, the more, the basal metabolism will be raised faster, the easier it is to thin down.
To do the above six points, as long as it is simple obesity thin down is very easy, if you are other physical problems caused by obesity, on the first to this aspect of the body to solve the problem, but also thin down, such as a low, high blood sugar.