1, a snack, not the whole package.
When you lose weight, you don't have to put all the snacks in the refrigerator. If you feel that your diet is monotonous and your mouth is too greedy, you can eat some snacks such as almonds in moderation, but remember to eat a small handful at a time, not a whole bag!
2. drink a glass of water before meals
I can't control myself to eat too much every meal, so I might as well drink a cup of warm water before meals, which can not only dilute the gastric juice and reduce my appetite, but also occupy a certain space in my stomach, thus reducing the consumption of some meals.
Step 3 choose complex carbohydrates
The staple food is an indispensable part of three meals, because it is the main source of energy for the human body every day. When losing weight, it is best to choose more complex carbohydrates as staple foods, such as whole grains and coarse grains. These foods are rich in dietary fiber and multivitamins, which can bring more nutrition and satiety to the body.
Step 4 reduce liquid calories
In losing weight, we must recognize which foods are high in calories. One of the drinks that people drink most often is carbonated soft drinks and milk tea. They are not only nutritious, but also contain a lot of sugar. How can you not gain weight if you drink too much?
I suggest you choose tea and lemonade instead, which can not only nourish your face, but also help you replenish the water you need every day.
5, eat fruit without juicing
Most dietary fiber and some trace elements will be lost, but the sugar content of a glass of juice is the sum of several fruits. Therefore, whether from the perspective of weight loss or nutrition, it is best to eat fruit directly during weight loss.
Step 6 refuse to add sugar
To lose weight, you should learn to refuse some unnecessary calorie intake, such as cakes, sweets with high sugar content, and foods with high sugar content added to the ingredient list.
Don't add too much sugar to avoid excessive calories, whether you eat at home or outside at ordinary times.
7. Don't overcook it
Pay attention to the control of oil and spices when cooking. For the sake of health, we should pay more attention to a light diet with less oil and salt, which can not only prevent people from eating too much food due to loss of appetite, but also avoid the increase of calories caused by excessive cooking.
According to the recommendations in the Dietary Guidelines for China Residents, the daily intake of salt should be controlled within 6 grams, while the intake of edible oil should be controlled within 25-30 grams.
On the way to lose weight, three points depend on diet and seven points on exercise. I believe many people have tried many exercise methods, but they all feel that the effect is not obvious and they can't persist. Bian Xiao recommended to everyone today, a so-called healthiest and most effective way to lose weight-skipping rope. Stick to it for more than a week, and you will feel obvious changes in your body.