The effective way to lose weight is to lose weight healthily without rebounding, and the shortcut to lose weight is to absorb "nutrition" wisely and abandon "calories". Now let's start with several major dietary details in life. As the saying goes, eating less is better than eating skillfully, so you don't have to lose weight hungry!
1, when you feel hungry, it is better to eat something first than to endure hunger.
When you feel hungry, eat something selectively, such as tomatoes, skim milk or boiled eggs, 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, secreting more digestive juice, food is easy to accumulate fat after digestion and absorption, so we should avoid overeating.
2. Use coarse grains instead of staple 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 cellulose and vitamins will be ground off, so eating white rice can only get heat, but not nutrition.
So you'd better change your eating habits and replace polished white rice with coarse grains such as brown rice and whole wheat products. Not only can you eat more nutrition, but dietary fiber can also prevent constipation, colorectal cancer and cardiovascular diseases, which is also good for people who want to lose weight.
3, the taste is as light as possible, and less seasonings such as salt, soy sauce or ketchup are added.
Although lettuce salad and boiled vegetables are really ideal foods for dieters, they are covered with a thick layer of salad dressing, dried meat and soy sauce.
Then the plan to lose weight can be completely broken, because all seasonings such as oil, salt, sugar and monosodium glutamate have high calories!
If you are used to eating heavy flavors, you can actually choose foods rich in natural spices, such as onions, ginger, garlic and peppers. This will not only make the food taste brighter, but also healthier.
Drink a bowl of soup or a cup of boiled water first, and then choose from the favorite foods.
When eating, are you used to saving your favorite food for last? Don't forget a bowl of hot soup even if you are full?
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;
Your favorite food will be saved for last, which will quietly increase your appetite. People who want to lose weight successfully had better start to change their eating habits.
Drink a small bowl of clear soup or a cup of boiled water at the bottom before meals. If you like food, you're welcome. If you develop such eating habits, you can achieve the effect of reducing your diet invisibly.
5, choose more troublesome food, such as eating chicken with bones is better than eating diced chicken.
The more you work hard to pick out bones and thorns, the more you can delay eating time, satisfy people's chewing desire and feel full earlier.
6. Chew food at least 10-20 times before swallowing.
The smart way to lose weight is to prolong the meal time as long as possible (at least 20 minutes for a meal), and more importantly, chew slowly, with at least 10 ~ 20 bites per bite, which can not only produce satiety early, but also reduce the burden on the stomach.
7. Never force yourself to eat until you are eight points full.
Eating only eight points full is the secret of health for many longevity people. For people who are obsessed with losing weight, "eight points full" is a more convenient and effective rule than counting calories.
Because if the calorie intake is excessively restricted, people will often be half hungry, but if you choose nutritious food to eat eight full points, you will not feel hungry, and you can naturally lose at least 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 travel toothbrush supplies 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 when watching TV.
Snacks are extremely high in calories. If you really want to lose weight, you should put less chips and chocolate in your mouth!
Especially when watching TV, don't let snacks appear within your reach, otherwise the calories you unconsciously eat when watching a TV or series are amazing!
10, eat well at breakfast, eat well at lunch and eat less at 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 it is greater in the afternoon than in the evening.
In other words, it is easier to "compost" at night, so skipping breakfast will not help you lose weight, and breakfast is the energy source of the day, so you must eat it!