Speaking of losing weight, it is estimated that many people can name many methods, but in real life, how many people can strictly implement them.

This has also led to many obesity problems due to their own reasons or other reasons.

Obesity is not only about physical beauty, but also related to physical health. Many people have been on the road to losing weight. Some people lose weight easily, and some people have tried very hard, but the effect is always minimal. What is the reason why people lose weight even though they try hard to lose weight?

Not coming down.

There are two reasons. First, there is no intention to implement it. Second, there is no good weight loss method.

Once we master the weight loss method, it becomes easy for us to lose weight.

With today's topic, I would like to share with you about the method of mastering the one plus and one minus of weight loss, and burning fat easily and losing weight, so that you can easily and healthily lose excess fat in your body and lose weight!

?1. One + and one minus for weight loss.

1. One +? Increase exercise and lose control of your mouth.

In this modern society where food is everywhere, there are many people who cannot resist the temptation of food. They often comfort themselves that they can burn off what they eat as long as they exercise. Therefore, they do not restrict their diet and can eat the food they like as they like.

As a result, the leg of diet is short, and exercise is lame and cannot reach the far distance of weight loss.

If the amount of exercise consumed is more than the energy intake, then you can indeed lose weight. On the contrary, exercise will have no effect on losing weight.

Moreover, after a lot of exercise, people's appetite will become strong and their food intake will greatly increase. Once the exercise stops, the weight will rebound immediately.

2. One reduction? Reduce the amount of food and unable to move your legs.

There is also a group of people who suffer from "lazy person syndrome" in life. They are really unwilling to move or persist, thinking that they can lose weight by reducing their food intake.

Although this is possible, everyone knows that all the energy and nutrients needed by the human body come from food. If the intake of essential nutrients is insufficient, it may lead to malnutrition in mild cases and anorexia in severe cases. Therefore, simply reducing the amount of food consumed is not enough.

Not very reliable.

Second, how to eat healthily and lose weight.

1. How to scientifically and balanced diet.

First, match the thickness.

Whole grains contain more dietary fiber, vitamins and minerals, which give a certain feeling of fullness, prevent weight gain, and prevent constipation, which is common in obese people.

But you cannot eat whole grains blindly. A combination of coarse and fine grains is the best choice.

Consume 2 servings of whole grains and 3 servings of refined grains every day. This combination of staple foods is healthier.

Coarse grains such as barley, oats, millet, purple rice, quinoa, sorghum, brown rice, etc.

Try to reduce fat intake as much as possible. Try to choose low-fat lean meat. Remove oil and skin from poultry. Beef and mutton are mostly cooked by stewing and boiling. Don’t eat pork every day, let alone enema meat products.

Eat aquatic products 1 to 2 times a week.

Try to choose vegetable oils for cooking oil, such as olive oil, camellia oil, soybean oil, linseed oil, etc., but do not consume excessive amounts, preferably within 30 grams per day.

Avoid frying and fried foods. Fried foods contain too much fat, which will cause you to inadvertently consume too much energy and often make you fail to lose weight.

Replace fried food with steamed food. The variety of food remains the same, but the energy will be reduced a lot.

For milk, choose low-fat or skim milk instead of whole milk.

Eat as many vegetables as possible in your daily life. Choose leafy, solanaceous or colored vegetables as much as possible. The daily intake of leafy vegetables should be no less than 300 grams. For root vegetables, cold dishes or pickled vegetables are better. Eat them throughout the day.

Try to keep the vegetable intake above 500 grams, at least 500 grams per day, so that the daily dietary fiber intake can reach about 30 grams.

Obese or overweight people are mostly fast eaters. Food is sent to the stomach without being fully chewed in the mouth, resulting in increased appetite.

Chewing slowly and thoroughly mixing food with saliva will not only improve the digestion and absorption rate of nutrients, but also enhance the feeling of fullness, which will help reduce food intake.

Secondly, during the weight loss process, the hunger is strong and unbearable. The total daily food can be divided into 4 to 6 times or even more times. Breakfast should be nutritious, between 9:30 and 10:30 in the morning.

You can add a portion of low-calorie food, reduce the amount of food you eat at noon, and add a piece of fruit at 3 to 4 o'clock in the afternoon.

Eating small and frequent meals is an effective method for those who lose weight, but be careful not to eat large and frequent meals!

At the same time, we should also put an end to bad eating habits and excessive drinking, such as eating before going to bed, which can easily accumulate a large amount of energy and convert it into fat, which can easily lead to obesity.

2. What is my total intake for the whole day? In fact, some friends have never been able to figure out how much they should eat every day, that is, the amount of food they eat. They need to understand this issue: What is the total intake for the whole day.