Eight secrets for you to lose weight and stop obesity.
Many girls who are losing weight are losing weight quickly and gaining weight quickly. Fat and fat, fat and fat, over and over again, how can we really lose weight and stop being fat? Here are eight weight-loss tips to help you lose weight, not afraid of rebounding. Don't miss them!
First, eating nuts makes you lose weight quickly.
Fifty-two overweight male and female subjects were given a "daily 1000 calorie diet". After 24 weeks, the subjects who ate almond fruit every day lost 18% on average, while the subjects who ate sugar as the staple food only lost 1 1%. The waist circumference of nut group decreased by 14%, while that of sugar group decreased by only 9%. This is because almond fruit is rich in protein, fat and fiber, which can prolong satiety. Moreover, the cell wall of nuts is rough and it is not easy to fully absorb heat. It is recommended to eat some fiber-rich nuts between meals, such as walnuts, walnuts and plain peanuts, but don't overdo it. Don't forget that nuts are high in calories.
Second, cheat your stomach.
The "volume" of food that people consume every day is fixed. When food is pressed on the receiver of the stomach, they will feel full. A study secretly replaced cheese on pizza with vegetables. As a result, the subjects ate 544 fewer calories a day, but they didn't feel anything. It is suggested that fruits and vegetables rich in moisture should be used instead of high-calorie ingredients with the same volume. For example, a large lettuce salad with no sauce for each meal, or double the amount of fruits and vegetables to replace starch, fat and grease with high calorie but small volume.
Third, eat eggs in the morning and stay hungry for a day.
The study found that women who ate two eggs and toast in the morning not only felt fuller than those who ate bread and cheese, but also ate 274 fewer calories the next day, and the satiety even lasted until the next day. This is because eggs are rich in protein, which will bring more satiety than bread.
Fourth, eat good sugar and burn fat quickly.
Low-sugar food can maintain low blood sugar value, provide satiety and relieve the pressure caused by weight loss. In one study, two groups of subjects received a low-sugar diet and a low-fat diet respectively, and the two groups of subjects consumed 1500 calories per day. After ten weeks, they all lost about ten kilograms. In contrast, low-sugar dieters have a higher metabolic rate and can burn 80 more calories a day. If this diet lasts for one year, the low-sugar dieter will lose three and a half kilograms more than the low-fat dieter. In addition, people who lose weight with low sugar have lower hunger, and there are fewer triglycerides and meat-reactive proteins that can easily cause heart disease in their bodies. More importantly, if you replace refined sugar such as soda crackers, doughnuts or potatoes with good sugar such as fruits, vegetables and whole grains, you will not gain weight even if you consume the same amount of calories.
In addition, eating Yani vitality fiber can also reduce your calorie absorption, reduce your appetite, and help improve your metabolism and burn fat. A one-year survey found that every time the "glycemic index" of respondents' daily diet increased by 10 points, their weight would increase by 4.4 kilograms a year later. The glycemic index, also known as gastrointestinal value, indicates the degree to which food improves blood sugar. Another advantage of foods with low gastrointestinal value is that they are usually large and can suppress appetite. It is suggested to eat less high-sugar foods and more low-sugar foods. For example, bananas mixed with milk instead of blueberry cakes, or sweet potatoes instead of potatoes with a gastrointestinal value of 85. When eating, vegetables are the staple food, and whole grains are the side dishes. The rougher the whole grains, the better. Choose healthy fats such as olive oil, avocado, fish oil, nuts, ingest omega-3 fatty acids, and match with appropriate amount of protein.
Fifth, do regular exercise to build muscles.
It is found that women who exercise five times a week for 50 to 60 minutes can lose weight 15% (average 10.5 kg) within six months. In addition, women who continued to exercise like this did not gain weight in the next six months. But the biggest benefit of exercise is health. People who keep exercising, even if they are overweight, have a lower risk of heart disease. Muscle strength training can also prevent muscle relaxation and reduce the metabolic rate of the elderly. In addition to aerobic exercise, it is best to do some muscle strength training, and choose six to eight kinds of muscle strength training for different parts of the upper body and lower body. The set weight can be repeated eight to twelve times as the upper limit. People who don't like weight training can try pilates, swimming or fitness yoga to shape and tighten your muscles. What do adequate sleep and yoga have in common? The answer is plastic waist. When people are under pressure, abdominal fat cells will absorb more oil.
Sixth, eat more lean meat.
Eat less starch and more protein, and your waist will become thinner. The reason is that protein can reduce the secretion of cortisone. Cortisol, also known as the anxiety hormone, commands the body to store fat in the abdomen. Therefore, the less cortisol is secreted, the smaller the lower abdomen is. A teaching hospital in the United States conducted a two-week experiment on low-sugar and high-fat meals for ten overweight patients with type B diabetes. Before the experiment began, the subjects consumed an average of 300 grams of sugar every day. During the experiment, the researchers strictly controlled their daily sugar intake below 2 1 g, but other greasy and high-calorie foods were not taboo. Results After 14 days, the subjects lost 2 kg on average. But the most interesting thing is that after the experiment, the subjects inadvertently reduced their calorie intake by about 1000 calories per day, that is, the low-sugar and high-fat diet corrected the excessive appetite of the subjects, and advised them to take an appropriate amount of protein per meal. This diet can provide a quarter of the daily calories from protein. Suppose you need 1500 calories a day. You should eat one egg a day,114g chicken breast and114g hamburger, which are enough to provide 375 calories.
Seventh, relax.
When life is full of stress, you can't lose weight by eating less. Studies have confirmed that chronic stress can promote the secretion of cortisone. Loose body will not only lead to backache, but also make you want to eat greasy and high-starch food. Therefore, try to relieve stress from the inside out through meditation or yoga, and never vent through overeating. Losing weight is not successful, maybe the method is wrong, then change the method. Our finale is to make you regain the fickle nature of women.
Eight, "blind date" with weight loss.
Losing weight is like a man. Some people have strong ties with you, while others have differences with you. Qin Ying changed his diet, but remember to be patient. It takes time to get used to a new taste. If you don't like the new method, but it does work, please give it more time, maybe you will get used to it. The study found that it takes about two months for taste buds to enjoy a new diet. You can also ask a doctor to help you prepare the most suitable diet lunch. In fact, different gender, age, marital status or ethnic background have different effects on weight loss. Don't forget that everyone, like you, is looking for the best way to lose weight.