First, the principle of slimming
1, scientifically arrange three meals a day
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
2. Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
3. Eat more and eat less
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
4. Edible fiber
Dietary fiber can reduce weight: fiber can hinder the absorption of food, and it can absorb water and expand in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.
5. Drink water or soup in moderation.
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
Step 6 drink less
The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.
7. Eat less lean meat
100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a food with high protein and low fat. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.
8. Eat more foods rich in cellulose.
Proper intake of cellulose is not only helpful to reduce the direct intake of fat in human digestive tract. At the same time, cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed of sugar molecules entering the blood, and help reduce the release of insulin, which will be very beneficial to prevent obesity, because high insulin is a signal for cells to store fat.
Second, weight loss tips
1, burning more calories than eating.
Losing weight is easy. As long as you can burn more calories than you eat in a day, you will naturally lose weight, but many people underestimate the calories you eat and overestimate the calories you burn during training. The simplest way is to record them and estimate them. Basically, it is to use training to drive the calories you need all day. If you eat 500 calories less than you need, you will start to lose weight. In addition, eat a good diet, increase the proportion of protein, and don't eat any processed snacks and sugary drinks!
2. Eat more protein.
In food, protein is definitely the most important nutrient to lose weight for three reasons:
1. protein can make you feel full and avoid overeating.
2. protein has a high food thermal effect, which requires more calories to digest than carbohydrates and lipids.
3. In weight-bearing training, adequate protein can slow down the muscle decomposition caused by insufficient calories. Eat protein with a body weight of * 1.2 ~ 1.5g every day. Protein can come from chicken, fish, beef, milk and protein powder!
3. eat good oil instead.
Eating fat does not necessarily increase the fat around the waist. Eating more fat can help you lose weight faster. Usually, the reason for high body fat is that there is too much sugar, and blood sugar rises instantly, which causes insulin to convert excess sugar into fat for storage. This is the main cause of obesity.
Foods containing good oil such as coconut oil, nuts and avocados can help you reduce hunger and improve your training performance; What needs to be avoided are saturated fatty acids and trans fatty acids, which are another major cause of obesity and cardiovascular problems!
4. Retraining is essential.
Many people think that the key to losing weight is aerobic exercise. Although aerobic training can help you burn some calories, weightlifting burns more calories. In addition, increasing muscle is the fundamental way to burn more fat and consume more calories! So from now on, what you want is to start weight training. Of course, the initial goal need not be too complicated. Start with maintaining muscle mass and slowly growing muscles, and slowly change body composition. Starting with simple self-training, such as push-ups, sit-ups and empty-handed squats, is a good first step!
5. Sleep at least 7 hours a day.
Lack of sleep can lead to the secretion of stress hormone cortisol, which makes fat easy to store. In a study published in Sleep magazine, the researchers investigated the sleep habits of 6,000 people and found that adult men with poor sleep or insufficient sleep time had higher body mass index and larger waistlines. In addition, for well-trained people, lack of sleep will also lead to poor physical recovery!