1. Adjust diet
Regulating diet refers to eating less foods with particularly high calories and adopting a "two low and one high" diet, that is, a diet with low calories, low carbohydrates and high protein. Because low-calorie diet makes the body in a negative energy balance state, it achieves the purpose of consuming stored fat in the body; Low-sugar diet is mainly because sugar is easy to absorb, which can promote fat synthesis and inhibit fat decomposition. Low-sugar starchy foods or plants with high crude fiber content can weaken this effect and achieve the purpose of losing weight. Because the "two low" diet will inevitably lead to the loss of protein in the body, it is necessary to increase the supply of protein, which is called "one high".
2. Rational deployment
According to the four seasons, physique and food taste, it is necessary to suit the time, place and people. These "three elements" are practical weight loss plans.
3. Moderate hunger
In order to prevent obesity, we should not be partial to food, overeating and eating moderately. There are some jingles circulating among the Chinese people: "If you want to be healthy and full, you should eat less dinner;" Live to ninety-nine, "Hungry, thirsty, and not binge drinking, and 80% of every meal can keep you healthy"; Good breakfast, full lunch and little dinner. " These methods are all effective, and if you persist, you will definitely have good results.
4. Pre-meal health care
Now most people are used to health care after meals, such as eating fruit after meals, taking a hundred steps after meals, taking a nap after lunch and so on. If it is changed to pre-meal fitness and health care, the effect will be more obvious and more scientific and reasonable.
(1) Eat fruit before meals: Fruit is for eating. Eating fruit before meals can protect the immune system from the adverse stimulation of hot food and is beneficial to immune function. Eating fruit after meals not only does not have this effect, but also will produce fermentation reaction and even corruption after mixing fruit with food, leading to flatulence, constipation and hindering digestive function.
(2) Drink soup before meals: "Drinking soup before meals is slimmer and healthier than a good prescription" has its own reason, because drinking a few mouthfuls of soup first can lubricate the mouth, esophagus, stomach and intestines, and can reduce the stimulation of dry and hard food on the digestive tract mucosa.
(3) Exercise before meals: jogging or brisk walking for 30 minutes before meals can effectively consume the fat stored in the body and achieve the purpose of losing weight.
(4) Go to bed before lunch: eat some fruit or drink some milk after work at noon, go to bed for a nap for half an hour to an hour, and then have lunch. Afternoon work or study will be full of energy and help to lose weight. I used to take a nap after lunch. After waking up, I felt dizzy and weak. This is because after eating, blood flows into the digestive tract to help digestion and absorption, and the blood flowing to the limbs and brain decreases, resulting in the accumulation of metabolites such as lactic acid. Taking a nap immediately after lunch is also prone to obesity.
(5) Brush your teeth before meals: brush your teeth before meals to remove tartar, make your teeth white and prevent dental caries. It's too late to brush your teeth after dinner. Healthy teeth, chewing slowly and increasing satiety. Chew every bite of food for 24 ~ 28 times, so that the food and saliva are fully mixed, and the food volume increases, which can increase the feeling of fullness, thus controlling the food intake and achieving the purpose of losing weight.