10 diet tips eat thin your body ~! When it comes to weight loss, everyone has a set of weight loss bibles, such as: no noodles and meat, eating only lunch and two meals a day will make you thin, and you will succeed as long as you don't eat anything …, but these are the wrong ideas of many dieters. Maybe blindly teaching you to eat less, or blindly not eating certain foods, can really make you lose weight in a short time, but the process of losing weight will also make you "miserable", such as the apple diet and the boiled chicken diet, which will definitely make you sick when you see apples and chicken, and when you return to normal diet, your weight will swell up like a balloon, which is undoubtedly not worth the loss! Therefore, a weight-loss method that can make you slim healthily and for a long time can be called an effective weight-loss method, and the secret lies in using the method of controlling diet to intelligently absorb enough "nutrition" and reduce the absorption of "calories" to achieve the effect of losing weight and strengthening the body. Now, let's implement this correct diet concept from our daily life and the following 10 practical diet principles, and you will find that, in fact, you really don't have to go hungry to lose weight! 1. Have a good breakfast, a full lunch and a small dinner. According to the research report of American physiologists, the metabolic rate of human body is better in the morning than in the afternoon, and higher in the afternoon than in the evening. In other words, it is easier to "compost" at night, so skipping breakfast will not help to lose weight, and breakfast is the energy source of the day and must be eaten! 2. Replace staple foods with coarse foods, such as brown rice and whole wheat products. Sweet white rice is the staple food that China people are used to eating. However, in the process of making white rice, bran and germ rich in fiber and vitamins will be ground off, so eating white rice can only get calories, but not nutrition. Therefore, you'd better change your eating habits and replace refined white rice with rough foods such as brown rice and whole wheat products. Not only can you eat more nutrients, but dietary fiber can also prevent constipation, colorectal cancer and cardiovascular diseases, which is also beneficial to people who want to lose weight. 3. The taste should be as light as possible, and less seasonings such as salt, soy sauce or tomato sauce should be added. Although lettuce salad and boiled vegetables are really ideal foods for dieters, if a thick layer of salad dressing, dried meat and soy sauce is poured on them, the weight loss plan will be completely broken, because all seasonings such as oil, salt, sugar and monosodium glutamate are high in calories! If you are used to eating heavy flavors, you can actually choose foods rich in natural spices such as onion, ginger, garlic, pepper, etc., which can not only make the food taste more vivid, but also be more healthy. 4. Drink a bowl of soup or a cup of boiled water first, and then pick it up from the food you like. When eating, are you used to saving your favorite food for the last time? Even if you are full, don't forget to have a bowl of hot soup? In fact, these wrong habits are the reason why you can't lose weight! Drinking soup after meals is easy to make people overeat, and it will dilute gastric juice and affect digestion; If you like dark food for the last time, you will quietly increase your food intake. Those who want to lose weight successfully, you'd better start to change their eating habits. Before meals, drink a small bowl of clear soup or a cup of boiling water at the bottom, and make yourself at home if you like food. If you develop such eating habits, you can achieve the effect of reducing your diet invisibly. 5. Choose more troublesome food, such as chicken with bones is better than diced chicken. The more you have to work hard to pick out bones and thorns, the more you can delay your eating time, satisfy people's chewing desire and feel full early. 6. Chew food at least10-20 times before swallowing. The smart way to lose weight is to lengthen the meal time as much as possible (it takes at least 20 minutes for a meal), and more importantly, chew slowly, and bite at least 10~20 times in each bite, which can not only produce satiety in advance, but also reduce the burden on the stomach. 7. Never force yourself to eat again when you are eight points full. Eating only eight full meals is the secret recipe for many longevity people. For those who never forget to lose weight, "eight full" is a more convenient and effective rule than counting calories, because if the calorie intake is excessively restricted, people will often be hungry halfway. However, if you choose nutritious food to eat eight full meals, you will not feel hungry, and you can naturally lose at least about 500kcal of calories every day! 8. Brush your teeth or rinse your mouth immediately after eating. Brushing your teeth immediately after eating can not only reduce the chance of suffering from oral diseases, but also make your mouth fresh and not easy to eat at any time. You can prepare a set of toothbrush supplies for travel in the office to keep your mouth healthy and fresh at any time and suppress the idea of eating. If it is inconvenient to brush your teeth, at least rinse your mouth! 9. Try to avoid eating snacks, especially while watching TV. Snacks are extremely high in calories. If you really want to lose weight, you should put less potato chips and chocolates in your mouth! Especially when watching TV, don't let snacks appear within your reach, otherwise the calories you eat unconsciously when you watch a TV or a series are amazing! 10. When you feel hungry, it's better to eat something first than to suppress muscle hunger. Eat something selectively as soon as you feel hungry, such as tomatoes, skim milk or boiled eggs, so as to avoid eating and drinking when you are extremely hungry. Because a big meal is more likely to make people fat than 3-4 small meals, because eating more, digestive juice is secreted more, and fat is easy to accumulate after food is digested and absorbed, so avoid overeating. The following 10 methods are regarded by experts as the best way to lose weight. Based on the average intake of 2000 calories per day. 1. Reduce calorie intake: Nutritionists believe that no matter what you control-protein, carbohydrates or fat, the ultimate reduction is calorie intake. If a person consumes 800 calories less, he can lose 10 pounds in 6 weeks; If you consume 500 calories less, you can lose 10 pounds in two and a half months. But don't lose weight too fast, otherwise it is very dangerous. It should be noted that each person should consume at least 1200 kcal of heat every day, if the heat supplied to the body is too small; You lose your muscles. Muscle is the key for human body to consume calories and promote metabolism. Second, eat less 1 oral meat for 2 months and lose 10 pound: experts point out that every 1 gram of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can be used instead of fatty foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you can lose weight 10 pound within 2 months. However, not everyone can lose weight by eating less fat, and if they eat too much carbohydrates, they will also gain weight. Third, reduce food intake: if you want to lose weight, you don't have to give up your favorite food. It is important to control it. If you prefer a certain food and eat it in large quantities, you should pay attention to reducing the portion each time. Instead of eating 200 grams of meat four times a week, it is 100 grams each time, so that you can consume less calories of 1200 kilocalories and obviously lose weight in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up a warning slogan to remind themselves of the weight of food intake. Four, every day 1 meal liquid food for 5 weeks minus 10 pounds: usually it is very convenient to make liquid food. If you only eat liquid food or drinks for one meal every day, you can lose 10 pounds in 8 months. Liquid food should be diversified to avoid lack of nutrition. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 pounds in 5 weeks. However, it is necessary to ensure that the selected liquid food can provide nutrients and protein needed by the body, and ensure three meals a day. 5. Walk for 45 minutes and lose 10 pounds for half a year: insist on walking 5 kilometers in 45 minutes five days a week/kloc-0 times a day, so that you can lose 1 0 pounds in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating. Six, fixed exercise: 3-5 times a week fixed exercise, can yet be regarded as a good way to reduce body fat, lose weight, increase muscle and make energetic. Running for 45 minutes five times a week at a speed of 170 meters per minute can reduce 10 pounds in three months; Dancing, 6 times a week, each time 1 hour, can reduce 10 pounds within 4 months; Swimming for 4 hours a week can reduce 10 pounds within 4 months; Cycling four times a week at a speed of 1 hour and 15 km per hour can reduce 10 lb in five months. If you haven't done regular exercise before, you should do less at first to avoid hurting your health. Excessive exercise will increase food intake, which will not achieve the goal of losing weight. Seven, strength training: strength training can strengthen muscles. The more muscles, the faster the metabolism. Weight lifting for 45 minutes three times a week can reduce 10 pounds within 10 months. In order to avoid hurting your body, you should ask the coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased. Eight, reducing calorie intake combined with walking: replacing Coca-Cola with soda water can reduce the calorie intake of 150 kcal per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 pounds in three months. If you reduce more calories and keep walking as mentioned above, you can lose 10 pounds in 7 weeks. Nine, reduce fat intake and weight lifting: this method can consume excess fat in the body, maintain a good body shape, grow muscles, accelerate metabolism, and promote cardiovascular health. Eating 20 grams less fat every day and lifting weights for 20 minutes, three times a week, can reduce 10 pounds in three and a half months. X. Best choice: According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and persist in doing it, you will certainly achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the calorie intake of 100 kcal every day, take a walk three times a week, walk three kilometers in 30 minutes each time, and do weight lifting exercise twice a week for 40 minutes each time. This combination can reduce 10 pounds in 5 months. Combining the three methods at the beginning may not be suitable, so try to increase it gradually. For example, add and do one method after another. Be patient and don't rush for success. Experts point out that it is ideal for women to lose1-0.5 pounds per week.