Because basal metabolism is difficult to improve in a short time, if you eat too much dinner the day before, the main way to increase calorie consumption the next day is to increase exercise, especially aerobic exercise. You can go to work by bike, or you can get off one stop earlier and walk more. Of course, you can also go to the gym, run on the treadmill, or ride a spinning bike, and then do some strength training to increase your muscles, which will help improve your basal metabolism and increase your calorie consumption.
Of course, these activities are best carried out after dinner, at least for a walk, and then go home to rest.
In addition, eating a high-calorie snack the day before and eating less the next morning to keep the balance of total calories is also conducive to weight control.
Finally, blindly dieting at dinner, even skipping dinner, and being hungry in the middle of the night may be one of the main reasons why many dieters eat high-calorie midnight snacks at night. This intake of total calories is more, not as good as dinner, but controlling the total amount (eating less staple food appropriately) is more conducive to long-term weight control.
Promoting excretion can indeed reduce the absorption of calories, but if you use drugs that promote excretion, the effect is not very good, such as
Rhubarb, senna leaf, etc. The next day or the same day, the feces will be water-like, with no solid components and completely liquid. Even so, it takes 10 hours for the food you eat to be discharged from the digestive tract, while under normal circumstances, it takes 24-48 hours for the food to leave the body. In other words, promoting discharge can indeed reduce the absorption of heat, but the effect is not very good.
How to reduce the "damage value" of high-calorie foods to lose weight? Proper cheating diet is necessary in the process of losing weight, otherwise the body will continue to have low energy, and the body will think that you have met the war years and have not eaten enough. Will accelerate the absorption of double energy. At this time, it is easier to encounter a platform period (no matter how little you eat, you will not lose weight).
But there are also options for cheating, so I won't describe them here. You can read my other articles about food choices. Here is how to reduce the absorption of energy by the intestine.
Dietary fiber and pectin help you wrap calories.
Eat some foods rich in dietary fiber and pectin after meals to help you reduce the absorption of calories. Soluble fiber interweaves with carbohydrates in gastrointestinal tract, reducing absorption and reducing postprandial blood sugar. The effect of insoluble fiber on human body is to promote gastrointestinal peristalsis, accelerate the speed of food passing through gastrointestinal tract and reduce absorption.
This kind of food can be konjac products, whole grains (wheat bran, cereals, whole wheat flour and brown rice, whole oats, beans, vegetables and fruits, etc. ) and commercial products mainly containing dietary fiber.
Probiotics help break down excess oil.
Lactobacillus yoelii can directly participate in intestinal metabolism. By improving the intestinal microbial environment and increasing the intestinal metabolic rate, the time for food to be absorbed in the intestine can be shortened and the excess nutrients can be discharged in time. But it should be noted here that the supplement of probiotics is not a cluster.
This requires long-term use.
Fat absorption inhibitor
Orlistat (also known as Orlistat) inhibits the lipase action of gastrointestinal tract, reduces the hydrolysis of triacylglycerol into free fatty acids and monoglycerides, reduces the absorption of dietary fat by intestinal mucosa, and promotes the excretion of fat. Although this medicine is allowed by the state to lose weight, it may cause fatty diarrhea.