How to lose weight effectively? In fact, if you want to lose weight, you only need to change your diet and develop good living habits. If you follow the six points below, losing weight is very simple.
1. Eat less or no food made from polished rice and noodles. Do not eat all kinds of processed snacks, desserts, drinks, milk tea, etc., and drink less alcohol, because these foods above all cause obesity. main reason. Use sweet potatoes, potatoes, taro, yam and other whole grains to replace staple foods. Eat more fresh vegetables, more than one pound of vegetables every day, and supplement enough dietary fiber. You can eat some low-sugar fruits, such as plums, kiwis, grapes, etc. Try to eat fruit before a meal, not after a meal. If you want to eat it after a meal, eat it two hours after the meal.
2. Eat more good oils, such as lard, coconut oil, flaxseed oil, olive oil, etc. Eat about 50 ml of these good oils every day. You will not gain weight if you eat good oils. , like the ketogenic diet, you need to eat more good fats to lose weight easily. Lard and coconut oil are more suitable for stir-frying and frying, because these two are saturated fats and are less likely to produce harmful substances. Try not to use vegetable oils for cooking, such as flaxseed oil and olive oil. Vegetable oils can easily turn into trans fats at high temperatures. Eating trans fats can lead to obesity and have bad cardiovascular effects. Eat less refined vegetable oils bought in the market, such as peanut oil, blended oil, corn oil, etc. These oils contain a lot of trans fat. Including the cookies, pastries, desserts you like to eat, they all contain a lot of trans fat, and some desserts also contain a lot of fructose, which is a mixture of sugar and oil. This kind of thing is more likely to cause obesity. If you are eating fast food, try to rinse the oil from the vegetables with boiling water or soup.
3. Eat more high-protein foods such as fish, meat, beans, eggs, and milk. It is better to eat more than half a catty of eggs a day. Don’t worry about high cholesterol. We often eat one catty of eggs a day. Cholesterol has many harmful effects on the human body. Benefits, lack of cholesterol can also cause many physical problems. Also eat more than half a catty of meat every day, and some soy products, such as tofu and soy milk. People who are losing weight should eat as much protein food as they can. The more protein the body has, the more enzymes it can produce to help metabolize fat.
4. Try to diversify your food, and don’t always eat the same foods you like. It would be better if you can eat more than 10 kinds of food a day, and the more kinds of food, the better. Only by eating in this way can you get more adequate nutrients every day, which can help the body produce enough enzymes to metabolize excess fat in the body. Easy to lose weight. But try to eat fresh and natural foods instead of highly processed foods. For example, fresh vegetables, fruits, meat, walnuts, pine nuts, melon seeds, almonds, boiled eggs, fresh milk, yogurt, etc.
5. Maintain a good mood every day and don’t let yourself get angry over little things every day. Negative emotions and great psychological pressure can easily cause hormone imbalance. Excess hormones, such as cortisol and insulin, can easily lead to obesity, mostly abdominal obesity. So if you often feel in a bad mood or stressed, calm down and take deep breaths or meditate for 10-20 minutes, and your mood will gradually calm down. Especially when you are under a lot of pressure from work and study, take a deep breath or meditate every hour or so. This can prevent obesity and improve your work efficiency a lot.
6. Eat dinner before seven o'clock, and try not to eat late-night snacks. If you are really hungry, eat some fruits and vegetables with lower sugar, such as cucumbers, tomatoes, plums, and grapes. Don’t eat meat for late-night snacks. Meat takes four hours to digest and is difficult to digest, especially during sleep. It will produce a lot of toxins and make people fat. The bottom line is to go to bed before 11 o'clock. It is better to go to bed before 10 o'clock. The earlier you go to bed, the more leptin and growth hormone your body will produce, and your basal metabolism will increase faster, making it easier to lose weight.
If you do the above six points, it will be easy to lose weight as long as you are simply obese. If you are obese due to other physical problems, you should first solve these physical problems and you will lose weight. , for example, hypothyroidism, hyperglycemia, etc.