1, the principle of dieting to lose weight
Principle 1: Diet control to reduce total energy intake.
For adults, if they want to keep a good figure for a long time, they must always pay attention to the "energy" value. The principle of weight management is to keep energy balance-balance the energy you take in from food and the energy your body consumes. Everything we eat contains energy, whether it's carbohydrates, fat, sugar or protein. Energy balance is like the principle of balance. Weight control is to maintain the balance of energy balance. On the left side of the balance is the energy absorbed from food, and on the right side is the energy consumed through body function operation, daily activities and sports. How much the body takes in, how much it takes in, so as to maintain balance and achieve the purpose of controlling weight.
Chen Chaogang, director of the Clinical Nutrition Department of Sun Yat-sen Memorial Hospital of Sun Yat-sen University, pointed out that the Dietary Guidelines for China Residents gave suggestions on how to eat healthily and reasonably. Specifically, healthy weight control must maintain a balanced nutrition. Daily food should include five kinds of food, namely, grains, meat, beans, eggs, milk, vegetables, fruits and vegetables, and oil should be reduced as much as possible. And the proportion of each food has specific regulations. Of course, due to the physical and individual differences of different regions and people, the amount we eat will be different, but the overall principle should be observed. At present, the main reason for the increase of obese people is that with the development of economy and the improvement of living standards, people's diet is mainly meat, and the intake of fat, oil and protein exceeds the standard, while grains, fruits and vegetables are eaten less.
But experts believe that it is important to control energy intake, but it is not necessary to overcorrect it. I don't think this can be eaten or drunk. You know, too strict eating habits often make people unable to persist for a long time. In fact, our body itself needs enough energy to maintain normal operation. If you eat too little, it will easily lead to insufficient energy and nutrition intake, which will lead to a series of health hazards such as hypoglycemia. For example, there was an accident in the fitness center where beauty lovers fainted due to hypoglycemia due to fasting fitness.
In fact, many foods or drinks contain less energy than we think. Take soda as an example. According to the data, 100 ml of cola soda contains about 43 kilocalories, while 100 g of beef contains about 125 kilocalories. The energy of soda with the same quality is about one-third of that of beef with the same quality (of course, beef can also provide other nutrients). Therefore, moderate consumption of soda will not directly lead to obesity.
In fact, under the premise of ensuring a "balanced diet", moderate intake of energy will not directly lead to obesity. On the contrary, it can help us to better adhere to good exercise habits.
Principle 2: three meals should be reasonable, so that fat is not easy to accumulate.
Now many middle-aged people are overworked, but they are still getting fat in middle age. No matter what method you try, your weight is not well controlled, and the "beer belly" can't be reduced all the time. It's really distressing. Chen Chaogang, director of the Clinical Nutrition Department of Sun Yat-sen Memorial Hospital of Sun Yat-sen University, pointed out that the key reason is that the total amount of food they eat every day may not exceed the standard too much, but the distribution of nutrition and energy intake for three meals is unreasonable. The folk concept of health "eat like an emperor for breakfast, a minister for lunch and a beggar for dinner" is not without scientific reason. However, busy workers today live and work in the opposite way: a box of milk, a loaf of bread or snacks is enough for breakfast; Order a fast food takeaway at noon, greasy fish and meat, but few vegetables; Dinner is often eaten too much for entertainment. Because you have to rest and fall asleep soon after eating, fat is often difficult to consume and easy to accumulate, which will lead to obesity over time. Therefore, weight control is not simply "keeping your mouth shut", but learning to allocate the energy and nutrition of three meals scientifically and reasonably. Director Chen pointed out: "Breakfast should not be handled hastily. We must eat rich and balanced food. Not only staple food is indispensable, but also non-staple food rich in protein, such as eggs. For lunch, it is best to increase green leafy vegetables, reduce the intake of some meat, or mainly eat white meat. Because compared with red meat such as beef and pork, fish or chicken with the same quality has higher nutritional value, but the energy is much lower. Secondly, you can add some fruit between meals, such as apples or Sydney, or a handful of nuts. This can relieve the hunger before meals. Dinner should be relatively light, and the total energy should not exceed one-third of the total energy in a day.
Principle 3: Only a balanced diet and exercise can control your weight.
Many people mistakenly think that as long as they reduce their energy intake, they can lose weight without exercise. Especially in winter, because of the cold weather, many people would rather eat less than exercise. In fact, the key to obesity lies in whether the total amount of energy we consume and the total amount of energy we consume through exercise are balanced, and it is not a single food that directly causes us to be overweight. Therefore, the easiest way to maintain weight is not to diet, but to maintain a "diet balance", that is, to consume energy intake through exercise.
Chen Chaogang pointed out that although dieting may make people lose weight in a short time, it will rebound after a while. "Because people who don't exercise have relatively high fat content and relatively low muscle content, their basal metabolism will also decrease. In fact, the energy consumed will also be reduced, which is actually not conducive to weight control. " Therefore, stay away from obesity should maintain a balanced diet and stick to proper scientific exercise. So, how can sports be scientific?
Sports can be divided into three categories. The first category is aerobic endurance sports, that is, sports that require oxygen participation and have light to moderate exercise load, such as walking, jogging, playing ball games, swimming, aerobics, cycling, etc. The second category is muscle strength training, such as dumbbells, barbells and sandbags. This kind of exercise can exercise muscles and enhance basal metabolic rate; The third category is joint flexibility exercises, such as joint flexion and extension rotation.
People of different ages can choose different exercise methods according to their own situation. Middle-aged and elderly people should choose aerobic endurance sports that they like and can stick to, and try to avoid too intense antagonistic sports, such as football or basketball. But no matter what exercise you choose, you must stick to it. It is not advisable to fish for three days and dry the net for two days. You know, you must do moderate-intensity aerobic exercise for more than one hour at least three times a week in order to effectively consume too much fat. Because the body does not consume fat in the first 45 minutes of exercise, the exercise time must last more than 1 hour to be effective.
2. What do you eat to lose weight?
1, bitter food
Like lemon peel, tea, dark chocolate, etc. They are rich in glycosides, terpenoids and polyphenols, which make these foods bitter.
For example, naringin in lemon peel and grapefruit peel, tea polyphenols in tea, polyphenols in red wine and chocolate can better prevent obesity, cancer and heart disease, and also bring a little bitterness to food.
2. Rough food
Why eat coarse grains to lose weight in winter? Because coarse grains are rich in water-insoluble fibers, such as coarse grains, celery stalks and cabbage stalks.
However, these dietary fibers can better help people to prevent constipation and intestinal cancer, and are more conducive to the discharge of metal ions, helping the body to detoxify and lose weight. If you are worried that eating boiled fish, braised pork and other high-fat dishes will make you fat, you can eat these foods, because this is the best time for coarse grains to work.
3, astringent food
Many people should ask, what is astringent food? Like unripe persimmons and purple grape skins, these are very astringent foods. Their astringency is caused by tannin, phytic acid and oxalic acid in food.
Step 4 "flush" food
Many people don't know what "washed" food is! For example, radish, garlic, onions and other foods have a strong taste, and even after eating, they will smell bad.
Eating "washed" food often can reduce inflammation and diuresis, and achieve the effect of slimming.
5. Spicy food
Spicy taste in food is generally provided by capsaicin or volatile sulfide. Capsaicin has analgesic effect. Not only that, it can also improve metabolism and has a good effect on burning fat to lose weight.
Mustard has a strong spicy taste and a strong stimulating effect. It can not only regulate female endocrine and enhance sexual function, but also stimulate vasodilation, enhance facial qi and blood circulation, and make women's face more rosy.