1. Reasonable diet

Weight loss: control staple food and limit sweets

If the original food intake is large, the staple food can be reduced by reducing the amount of three meals a day. 50 grams. Gradually control the staple food to about 250~300 grams. Staple grains such as wheat, rice and some miscellaneous grains can be used, but the food intake must be strictly limited and develop the habit of eating seven to eight percent full. Try to eat less or no foods that contain too much starch and are extremely sweet, such as sweet potatoes, potatoes, lotus root starch, jam, honey, candies, preserves, malted milk, and juice desserts. Some foods that contain too much fat, such as peanuts, walnuts, sesame seeds, and various animal oils, butter, and fried foods should also be restrained. Non-staple foods can include lean meat, fish, eggs, soy products, vegetables and fruits with less sugar content, etc.

Eat fiber to lose weight

Fiber can hinder the absorption of food. Fiber absorbs water and expands in the stomach, forming a larger volume, making people feel full and helping to reduce food intake. , has a certain effect on weight control. People who eat foods rich in fiber can digest and absorb them well within a certain period of time and then excrete waste. People who eat a lot of fiber in their diet also chew more often, so their eating speed slows down. As a result, the small intestine can slowly absorb nutrients and the blood sugar level is difficult to rise. Since dietary fiber can promote intestinal peristalsis, if consumed in large amounts, constipation will naturally be reduced, and the incidence of colorectal cancer will also be reduced. Therefore, it is better for obese people to eat more fiber.

Rapid weight loss: the "new diet revolution" of high protein

Principle: High-carbohydrate foods can cause obesity, uncontrollable hunger and appetite. Therefore, limiting your carbohydrate intake and consuming plenty of high-protein foods can help you lose weight and stay slim. The cycle of this weight-loss recipe is two weeks. In the 14-day weight-loss plan, you can only eat an appropriate amount of vegetables, but you can eat enough milk, eggs, meat, and fish. This puts the body into a state where it relies on fat instead of carbohydrates for energy.

Vinegar for weight loss

Vinegar fever is rising at home and abroad. For example, obese people in the United States and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids, organic acids and other substances. It is reported that taking 15 to 20 ml of vinegar daily can play a certain role in weight loss. In recent years, Japan has produced a kind of "brown rice vinegar essence" which is a kind of solid granules, which is easy to carry and take. Taking 20 tablets a day will have obvious weight loss effect in one month. A health vinegar produced in Shanghai is also very good. In daily life, there are many ways to eat vinegar. It can be eaten as a dip in food, mixed with raw food, or you can put a little vinegar in soup to adjust your appetite.

Drink an appropriate amount of water or drink soup to lose weight

Drinking water is an essential need in people's daily lives. In summer, you can eat watermelon, tomatoes, etc. to quench your thirst. Watermelon juice and winter melon soup are diuretic. Excessive water restriction can disrupt the secretion of sweat glands in obese people, which is detrimental to body temperature regulation. In particular, urine is concentrated and metabolic residues are difficult to eliminate. It can also cause symptoms such as polydipsia, headache, and fatigue. Drinking an appropriate amount of water can replenish moisture and regulate lipid metabolism.

Drink soup often to keep your health. Drinking soup is good for human health. Research has found soup to be a good appetite suppressant. Therefore, some obese people use soup to lose weight. Drink more soup during your usual meals to reduce the intake of staple food and achieve weight loss.

Slow food for weight loss

Slowing down your eating speed during normal meals can achieve the purpose of weight loss. After observation, Japanese researcher Nakamura found that obese men took 8 to 10 minutes to finish eating the same amount of the same food, while obese men took 13 to 16 minutes to finish it. In addition, he also conducted a survey on the number of times the food was chewed. Obese men finished the food in 13 to 16 minutes. It takes 7.7 times, obese women need 8.1 times, while ordinary men need 8.9 times, and ordinary women need 9.4 times. He then conducted a weight loss test by slowing down his eating speed. The results showed that the obese man lost 4 kilograms in weight after 19 weeks, and the obese woman lost 4.5 kilograms in weight after 20 weeks. Therefore, Nakamura pointed out that when food enters the human body, blood sugar will rise; when blood sugar rises to a certain level and the appetite center of the brain sends a signal to stop eating, too much food has often been eaten. So fast food can cause obesity. If you slow down your eating speed, you can effectively control your food intake and achieve weight loss. So chew slowly when eating.

2. Three principles for easy weight loss

When it comes to weight loss, I am afraid that the first thing that everyone thinks of is diet and exercise. Either I am hungry every day and feel dizzy with hunger; or I am covered in stinky sweat every day and feel half dead from exhaustion. Do you know how to lose weight without dieting or exercising?

1. Arrange three meals reasonably

Eat only high-fiber cereals and low-fat fresh milk for breakfast, which not only helps with defecation, but is also very nutritious and healthy. As for meat and seafood, leave them for later. For lunch and dinner, you can have something light, with vegetables accounting for the majority.

2. Stand for half an hour after meals

In fact, the biggest reason why women gain weight is negligence. Because they are busy with work and study, they have no time to rationally arrange their lives and arrange their own diet and daily life. In fact, you can stand for at least half an hour after eating a full meal. This will not only avoid the trouble of fat accumulation on the belly, but also save you the need to make up for it afterwards.

3. Fasting 5 hours before going to bed

A big taboo in losing weight is eating before going to bed. The body does not need to exercise during sleep, and everything eaten will be absorbed by the body and stored as fat. If you are so hungry that you can only eat a small amount of boiled vegetables or fruits.

As long as you can adhere to these three principles for a long time, your figure will naturally stay slim and beautiful, and you can enjoy delicious food at the same time. It is very simple and convenient.

3. Physical exercise

Wear weight loss clothing that suits you, engage in physical exercise, and increase energy consumption.

The most effective exercise for weight loss is aerobic exercise, especially exercise that consumes more energy, such as jogging, mountain climbing, brisk walking, ball games, swimming, etc. It is best to continue each exercise once Don't stop after finishing, and each exercise must consume 300 kcal. Usually this amount of exercise will cause the heartbeat to accelerate or sweat to the extent.

Exercise will increase the body's metabolic rate, but its effect only lasts for two days at most. Therefore, the most important thing is to exercise consistently. If you can't do it every day, you should do it at least once every two days.

For an extremely obese person, even walking may be a big burden. Therefore, when choosing the type of exercise, you must act within your ability, or focus on what the body can bear, and gradually increase the amount of exercise to avoid The heart and lungs cannot bear the load, or the muscles and joints are injured.

Here are several exercises that can consume 300 kcal:

Jog for 30 to 50 minutes.

1 hour to 75 minutes riding a bicycle.

Walk for 1 hour to 1 and a half hours.

Swim for 30~40 minutes.

Play tennis for 45 minutes to 1 hour.

Skip rope for 30 to 40 minutes.

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