What are the healthy ways to lose weight? Many people want to lose weight. There are many ways to lose weight, some of which are accumulated over time, and some of which are quickly reduced. But many ways to lose weight quickly are unhealthy. What are the ways to share healthy weight loss now?
What are the healthy ways to lose weight? 1 Lose weight without eating for a week?
Dieting for a long time and not eating food can easily lead to changes in the metabolic pattern of the human body, which makes the human body almost in a "dormant state" and greatly reduces its own calorie consumption. How to deal with the high-tempo work and study after the holiday?
And with the constant consumption and loss of nutrients stored in the original body, malnutrition, hypoglycemia, hypotension and other diseases frequently come, which is not good for health. When people stop dieting and return to their original diet, it is easy to lead to "overeating", induce gastrointestinal diseases, and gain weight more easily, because the original low metabolism mode does not increase immediately, which will make people "lose weight once and gain weight once".
Healthy young men with manual labor can be given about1400 ~1600 kcal per day; Women can give about 1200~ 1400kcal of dietary calories every day. Make the daily intake of calories less than the consumption of calories, step by step, the body fat will gradually decrease, and the fat per 1kg will decrease by 7700kcal. If the plan is completed within 10 days, this person needs to reduce or consume 770 kilocalories per day. Usually, it is advisable for each adult to reduce body fat by 2~3kg per month.
While controlling food intake, it is also important to properly adjust diet composition and control weight. You can adopt a "low-fat, low-sugar, high-protein" diet, that is, on the premise of controlling the total calories, increase the intake of tofu, soybean milk, eggs, fish and shrimp, skinless chickens and ducks, lean meat, green leafy vegetables, fruits and vegetables, and reduce the intake of oil, starch-rich foods and fruits with high sugar content. It can not only increase people's satiety, but also increase the extra calories consumed by the human body, which is more conducive to losing weight.
In short, don't go to extremes and eat nothing. It hurts your stomach.
Eat only coarse grains to "scrape oil" on the intestines?
Dietary fiber can be called "physical broom" by strengthening the supplement of coarse grains and vegetables, and it has the so-called "scraping oil" effect when eaten in moderation. However, the intake of this nutrient should also have a certain degree. Under normal circumstances, 25~30 grams of dietary fiber is enough for healthy adults every day. If you take too much, it will easily cause gastrointestinal discomfort such as bloating and diarrhea, and increase the "gastrointestinal burden".
The food sources rich in dietary fiber are mainly plant foods, such as coarse grains, vegetables and fruits. Generally speaking, healthy adults should supplement "1~2 coarse grains+1 kg green leafy vegetables" on the basis of a balanced diet every day, which can basically meet the body's demand for dietary fiber.
It is not necessary and should not completely abandon flour and rice and only eat coarse grains to "scrape oil".
In short, in the diet, it is necessary to match the thickness, the meat and vegetables, and always maintain a balanced diet. Otherwise, the sudden intake of dietary fiber in large quantities after the holiday may bring other health hazards, which may not be worth the candle. It is a good method to make coarse grains, flour and rice into rice, porridge or vegetables.
Resolutely stop touching snacks?
We must eat yogurt, nuts and fruit. During the festival, we prepared various snacks, such as moon cakes, peanuts, melon seeds, chestnuts, almonds, potato chips, candied fruit, biscuits, cakes, cookies, sugar, chocolate, pies, drinks, fruits, yogurt ... and ate a lot of snacks unintentionally.
It is also wrong to resolutely not eat any snacks in order to reduce the burden on the gastrointestinal tract after the holiday. Snacks can be snacks. A small amount of snacks is beneficial to clearing the stomach and promoting health. Of course, it is mainly based on some healthy snacks.
For example, you can drink a cup of yogurt, eat some nuts, eat a piece of fruit and eat a piece of dark chocolate between meals. According to your physical condition and diet structure, choose healthy snacks that suit you and eat them in moderation to supplement the calories needed for work and study. Try to stay away from or eat less "high-fat, high-sodium and high-sugar snacks", such as potato chips, puffed food, candied fruit, sausages, spicy dry goods and desserts with high oil and high sugar.
Eat only vegetarian food to clear your stomach?
First of all, it is most important to control the amount of food eaten every day after the festival. According to our physical condition, it is more appropriate to eat 20%~30% less than usual, instead of reducing the number of meals and skipping breakfast or dinner. The second is to adjust the diet structure, which can properly control the intake of animal food, and it is not absolutely not to eat.
Vegetarian ingredients are relatively simple, which easily leads to nutritional imbalance, iron deficiency anemia, zinc deficiency and other nutritional deficiencies, which is not conducive to body metabolism and gastrointestinal health; Some vegetarians have poor satiety, but it is easy to lead to overeating and increase the metabolic burden of the body; And many vegetarians have the problem of "high fat, high sugar, high salt, etc." It is easy to increase the metabolic burden of the stomach and body.
Therefore, in a sense, a vegetarian diet that does not eat animal food may not be "low in calories" and may not achieve the expected effect of clearing the intestines. We should keep some daily food intake, such as milk, meat, eggs and so on. Do more home cooking and gradually put life on a normal track.
What are the ways to lose weight healthily? 2. Ways to lose weight by healthy eating.
First of all, zucchini
Calories: about100g 18 calories.
Slimming principle: Zucchini is rich in vitamin C, glucose and other nutrients, especially calcium. No matter which slimming method you choose, MM people who are slimming usually feel that their faces are yellow and their skin is slack, and the water-rich zucchini can not only lose weight but also return your tender and smooth skin!
Healthy way to eat: You can fry it, or you can fry it with tomatoes, but you can't fry it too much, so as not to destroy its nutrients.
Second, strawberries
Calories: about 30 calories per 100g.
Principle of slimming: Strawberry is a delicious and nutritious slimming fruit. It is rich in vitamins and minerals, among which vitamin C is the most abundant, and its content is about 10 times higher than that of watermelon and apple. It is the best food for slimming MM to make up for vitamins.
Healthy eating: make strawberries into juice!
Third, tomatoes
Calories: about 100g 19 calories.
Slimming principle: tomatoes are natural low-calorie desserts. Its low calorie content is the best snack for MM who loves sweets and wants to lose weight. Lycopene and dietary fiber rich in tomatoes can lower cholesterol, accelerate metabolism, and make you have a constitution that can easily lose weight.
Healthy diet: besides eating tomatoes at night, you can lose weight, and you can also drink tomato juice before meals.
Fourth, cucumber.
Calories: about100g 15 calories.
Slimming principle: Cucumber can promote gastrointestinal peristalsis and accelerate excretion. Its water content is 98%, and it is rich in vitamin E, carotene and various nutrients needed by human body. In addition, cucumber is rich in a kind of "propanol diacid", which can inhibit the conversion of sugar into fat.
Healthy diet: You can drink a cup of freshly squeezed cucumber juice on an empty stomach after getting up. In addition, it is also very delicious as a fruit.
Verb (abbreviation for verb) lettuce; lettuce
Calories: about100g 13 calories.
Slimming principle: Lettuce is the best brother of dieters. It is rich in cellulose, which can help you feel full, thus effectively reducing calorie intake. In addition, spinach has the function of eliminating excess fat and is a very good slimming food.
Healthy diet: Vegetables seasoned with sauce, garlic lettuce, lettuce in oyster sauce, sandwiched in meat loaf, rolled into various burritos, all of which taste very good.
Six, celery
Heat: about 100g 1 1 calorie.
Slimming principle: celery is a healthy vegetable with low calories. Every100g of celery contains only 1 1 calorie, and its rich vitamins and dietary fiber can reduce food intake and detoxify, which has a great effect on slimming.
How to eat healthily: cold salad or vegetarian fried celery can be eaten after water.
Seven, spinach
Calories: about 24 calories per 100g.
Principle of slimming: Spinach slimming method is very popular with slimming people. Rich in vitamin C, it will become soft and slippery after cooking. When mixed with other dishes, the nutrients can make up for each other and achieve the best slimming effect.
Healthy diet: Spinach can be used to make soup or eaten with prawns.
Eight, carrots
Calories: about 25 calories per 100g.
Slimming principle: Carrots are rich in carotene, multivitamins, folic acid, calcium, dietary fiber and other nutrients, which can help you absorb nutrients in all directions. In addition, it is rich in plant fiber, which can accelerate human metabolism and achieve the goal of natural weight loss. Many slimming experts like it very much and regard it as a personal slimming snack.
Healthy diet: drink carrots and soup on an empty stomach every morning, and eat as usual for lunch and dinner.
Nine, wax gourd
Wax gourd is a very low-fat and low-sodium food, and it also contains organic substances such as trigonelline and malonic acid. The former has a unique effect on normal physiological metabolism. The latter is a strong inhibitor of the conversion of sugar into fat, which can consume excess fat in obese people and often eat wax gourd, which can reduce weight and prevent coronary heart disease for overweight and obese people. Wax gourd cooking is also delicious, and cooking and making soup are relatively simple.
Cauliflower
Broccoli is rich in dietary fiber, which will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste.
During the hot processing of broccoli, steaming is the least nutrient loss, while boiling is the most nutrient loss.
Xi。 fragrant mushroom
Lentinus edodes can promote digestion, remove fat and lower blood pressure. The cellulose contained in it can promote gastrointestinal peristalsis, prevent constipation and reduce the absorption of cholesterol in the intestine. Lentinus edodes also contains nucleic acids such as lentinan, which can promote cholesterol decomposition.
Eating more mushrooms during weight loss not only has a good auxiliary effect on weight loss, but also is nutritious. As we all know, fiber can promote intestinal peristalsis, accelerate the dissolution of fat in esophagus, and can effectively assist various weight loss products to lose weight.