Losing weight, reducing excess fat in the body and increasing the proportion of muscles is also the essence of losing weight. It takes time and process to adjust and implement weight loss. Many friends adopt unhealthy weight loss methods to make their bodies fatter and unhealthy. Actually, it's not so difficult to lose weight healthily. It's just that you don't have a good weight loss method and persistence. What's the healthy weight loss shared today? Three don't eat, two pay attention? It can promote fat burning and lose weight. ?
Healthy weight loss? Three don't eat, two pay attention? What are the specific ones, as follows: one, three don't eat.
1, do not eat high-calorie, high-fat, high-sugar foods.
High-calorie and high-fat foods are fried foods, such as fried cakes, French fries, fried fish, fried chicken, fresh rehmannia root, roasted eggplant, goo-goo meat, etc. Fried foods contain a lot of oil and are extremely high in energy, which is not only not conducive to losing weight, but even gaining weight again.
High-sugar foods are processed foods, such as drinks, cakes, sweets, chocolates and biscuits. This kind of food is generally high-sugar and high-energy food, and as a snack, it will be inadvertently ingested in excess, which will lead to obesity.
2, do not eat food containing alcohol.
Alcohol belongs to pure energy food, and wine is made from carbohydrates in wine-making raw materials through brewing and fermentation. Wine contains alcohol, no matter what kind of wine contains alcohol, but the alcohol content is more or less. Alcohol can generate energy in the human body, with a capacity of 7kcal per gram of alcohol.
If you eat these alcoholic foods during weight loss, it may affect people's health and may also lead to weight loss failure. Therefore, try not to drink alcohol during weight loss, which will affect the weight loss effect and lead to obvious obesity.
3, do not eat milk tea food.
The once-popular milk tea diet method has made many people try it for themselves, and the result is self-evident. Drinking milk tea does not have the effect of losing weight, because milk tea contains sugar and foods containing fat and milk. During weight loss, milk tea is often drunk, and sugar is directly utilized and converted into fat for storage. Therefore, drinking milk tea during weight loss will make you fatter and fatter.
Two, two attention.
1, pay attention to the adjustment of diet structure.
The adjustment of diet structure is to control calorie intake, ensure balanced nutrition and develop good daily eating habits.
(1), nutritious breakfast is essential.
We should not only eat breakfast, but also eat well, eat nutritionally, and do a good job of nutrition collocation to provide an effective satiety. At the same time, we should also control the intake of high-calorie foods.
(2) Eat less and eat more meals.
You can eat a small amount every three or four hours as appropriate, and divide the original amount of three meals a day into morning and afternoon to add a small meal, brunch and three meals. This can ensure a long-term satiety and reduce overeating caused by excessive hunger. This is also the best way to reduce calorie intake.
(3) Eat more fruits and vegetables and drink less drinks.
Usually, the calorie of a cup of drink is much higher than that of a fruit. Choosing to eat fruit can effectively reduce calorie intake. Some people don't like to eat fruit, so they can drink fresh fruit juice, which can satisfy both the taste and the intake of fruit.
If you don't eat vegetables, it will lead to insufficient dietary fiber intake, affect gastrointestinal peristalsis and basal metabolism, and at the same time, it is easy to lack vitamins and minerals.
(4) Eat slowly.
Chewing slowly can slow down the eating speed, enable the brain to perceive whether it is full or not in time, and avoid the overeating caused by fast eating. Moreover, slow chewing can also reduce the pressure on the stomach and promote the absorption of nutrients.
(5) Take enough protein.
Protein participates in the synthesis of various enzymes needed by body muscles and metabolism, and plays a very important role in body metabolism.
The key to lose weight is to control the intake of fat, and at the same time ensure adequate and appropriate protein. Eating protein's food will raise human body temperature, improve basal metabolism and help to lose weight.
Meat can supplement protein (animal protein) and help to gain muscle. It is best to choose chicken breast, fish and shrimp, lean beef, and don't eat animal skin and fat. For example, for example, 100 grams of lean pork has only 143 calories, while the fat meat with the same weight has 807 calories. Meat products such as high-fat and high-calorie meatballs and sausages should also be eaten as little as possible or not.
(6), the staple food should have coarse grains.
Coarse grains contain a lot of dietary fiber, which can effectively promote intestinal peristalsis and contribute to nutrient absorption, thus preventing overeating when nutrition is insufficient, resulting in excessive calorie intake. In addition, coarse grains can well control the rising speed of blood sugar after meals, and can effectively avoid excessive blood sugar from being converted into fat.
2, pay attention to sports assistance.
Exercise, defined as? Any and all physical activities with skeletal muscle strength? . To put it simply, in fact, in physical activities, activities aimed at maintaining or improving physical strength in a planned and conscious way are sports. Generally, it can be understood as fitness or physical exercise.
Life activities refer to activities other than sports in physical activities, including occupation-related activities, washing clothes, cooking, standing and so on.