First, adjust the diet structure, eat less high-sugar and greasy food and eat more fruits and vegetables, so that the energy intake is not much, but every meal is full! Feel free to eat the following foods, no matter how much, because they are basically negative energy foods! The more you eat, the thinner you get The so-called negative energy is that the heat they provide to the human body is lower than the heat that the human body needs to digest them!
Vegetables: asparagus, broccoli, Chinese cabbage, radish, celery, cucumber, onion and tomato.
Fruits: apples, grapes, lemons, mangoes, oranges, pineapples, strawberries, almonds, bananas, cherries, cranberries, grapefruit, guava, kiwi, lychee, papaya, etc.
Nuts: Brazil nuts, chestnuts, coconuts, macadamia nuts, peanuts, pinecones, walnuts, etc.
Second, moderate exercise, it is best to exercise for one hour in the morning and one hour in the afternoon. The form of exercise can be low intensity such as brisk walking or jogging! Exercise for an hour every day, about 5 kg a month,
Third, you can do more housework at ordinary times, and don't take a car when you can walk!
Fourth, stand or walk after meals 15 minutes or so, otherwise the abdomen, buttocks and legs will grow fat!
5. Eat less or not before going to bed, and it is best to drink a glass of water!
Sixth, the misunderstanding of weight loss
In the process of losing weight, people are often led by these wrong views on losing weight, and as a result, they have entered the misunderstanding of losing weight.
(1) No breakfast.
Some people mistakenly think that skipping breakfast can reduce calorie intake, thus achieving the goal of losing weight, but they don't know that skipping breakfast is extremely harmful to the human body, unhealthy and will also affect the day's work.
(2) Fat is the twin brother of obesity. Only by "insulating" with fat can we get a slim figure.
In fact, fat does not always play a negative role in the process of losing weight. Edible fat can not only be quickly converted into fat and stored in the body, but also the decomposition of fat can inhibit the synthesis of fat in the body to some extent.
In addition, fatty foods are resistant to digestion and hunger, which can reduce the intake of starchy foods and snacks and play a positive role in weight loss. Therefore, eating the right amount of fat not only does not affect the body shape, but also is beneficial to bodybuilding.
(3) Obesity is the accumulation of nutrition, so you can't eat nutritious food.
In fact, the reason why some people are obese is not a single accumulation of nutrients, but largely because they lack nutrients that can convert fat into energy in their diet. Only when energy is released in human body can we lose fat. In the process of transforming body fat into various energy, a variety of nutrients are needed. Especially vitamin BT, vitamin B2, vitamin B6 and nicotinic acid also have certain effects. Without these nutrients, the fat in the body will not be easily converted into energy, which will lead to the accumulation of body fat and obesity. Because vitamin Bт is an essential coenzyme in the process of fat metabolism, it can promote the oxidative decomposition of fatty acids into mitochondria and improve the oxidation rate of fat. Lack of vitamin Bт will lead to disorder of lipid metabolism, accumulation of lipid substances in muscle fibers and liver, obesity, fatty liver and other diseases. Therefore, timely supplementation of vitamin Bт to obesity and fatty liver caused by vitamin Bт deficiency has a good effect on obesity and fatty liver. The "Bolimei" nutritional granules developed by Wanboli Company of China Agricultural University have applied the biotechnology researched by the National Ninth Five-Year Scientific and Technological Project, and optimized the combination of this nutrient and other nutrients in animals, so that the human body can absorb and utilize them more than 96%. It is an excellent nutritional food for obese people and patients with moderate and mild fatty liver.
(4) You can lose weight by jogging for 30 minutes every time.
(5) Put more seasonings when cooking.
Hearsay: Adding more seasoning when cooking can stimulate the brain and achieve satiety, thus reducing eating.
The fact is clear: the seasoning itself contains high calories. For example, the GI value of pepper is as high as 73, and the calorie is 378 calories; The calorie value of curry is surprisingly high, reaching 5 12 calories; 30 grams of hot sauce also has 50 calories.
However, the GI and Kcal of rice porridge are only 57 and 7 1 respectively. Therefore, it is very likely that the calories of the extra seasoning you eat are higher than normal, which is really not worth the loss.
(6) completely break with fat
Hearsay: all animal fat will be converted into human fat after eating, which is a taboo to lose weight.
The reason is clear: fatty foods are not easy to digest, which can reduce the intake of starchy foods and snacks and play a positive role in losing weight. In addition, the fat in food will not be quickly converted into fat and stored in the body, and the decomposition of fat can inhibit the synthesis of fat in the body to some extent. Therefore, eating the right amount of fat not only does not affect the body shape, but also is beneficial to bodybuilding.
(7) Eat more spicy food
Hearsay: spicy and exciting food makes you feel full after eating a little, so it has the effect of losing weight.
The reason is clear: eating Chili should be combined with the local climate characteristics. The climate in the south is humid and cold, and you need peppers to supplement your body. But the weather in most parts of the north is dry, which is not suitable for eating spicy food for a long time. Eat spicy food to lose weight, which will affect the stomach for a long time, leading to stomach pain and even gastric bleeding. Eating too much irritating food will also make the skin rough and even acne, so be careful!
(8) Drink strong tea to increase the weight loss effect.
Hearsay: drinking strong tea and coffee can lose weight.
The reason is clear: drinking strong tea before meals will aggravate the symptoms of gastric ulcer and duodenal ulcer for people with bad stomach. Drinking strong tea after meals, tea alkaloids stimulate the central nervous system, improve the metabolic rate of the human body, promote the secretion of gastric juice and the digestion of food, but accelerate the speed of hunger, and soon want to eat again, which can also reduce fat!
Hope to adopt!