No matter what the purpose, I'm afraid there won't be many people who haven't dieted, so how many people have dieted successfully? I dare say, very few. Why is dieting so difficult? The American Association of Nutritionists (ADA) tracked thousands of dieters and summarized 55 effective secrets from those successful dieters. No matter how far your diet plan goes, there must be some suggestions you can use!
What is the most effective way to eat three meals a day?
1. Eat at least two kinds of fruits or vegetables every meal.
2. Eat a hearty breakfast. It won't increase your calories, but it will help you reduce your calorie intake throughout the day.
3. For lunch and dinner, make sure that half of your plate is vegetables or fruits.
4. Eat purposefully. Wash, peel, cook and plate food before putting it in your mouth, and try to enjoy the process with all your senses.
Try to eat at home and reduce the frequency of eating out. The main course of many restaurants contains 1000-2000 calories, not counting the staple food, appetizers, drinks and desserts. Besides, bring your own lunch to work.
6. Use small plates and saucers instead of large plates and saucers to limit excessive calorie intake.
7. Put the food on the plate instead of taking it out of the paper bag.
8. When eating, please start with low-calorie food on your plate, for example, eat salad and vegetables first, then soup and meat, and finally starch food.
9. Do not drink or drink less high-calorie drinks, such as carbonated drinks, tea drinks, lemon juice, etc. Don't underestimate this, many people have lost a lot of weight just by changing this habit.
10. The daily intake of drinks and fruit juice should not exceed 500ml.
1 1. Drink more soup, but don't add too many "ingredients" to the soup, especially seasonings.
12. Listen to the health advice of the ancients: the meal should be seven minutes full.
13. Write a diet diary. Just like bookkeeping, the effect is amazing.
14. Don't give yourself any excuse to increase your appetite unless you want to increase the size of your clothes.
Eating vegetables every day is boring. ...
15. Make your vegetables more delicious. For example, add a few drops of honey to carrots and sprinkle some broken nuts in mung bean porridge.
16. Squeeze vegetables into juice and drink them as drinks. Of course, you can also mix several kinds of vegetable juices together to make a creative "vegetable cocktail".
17. Put more than five kinds of vegetables in the refrigerator, which is convenient to take and mix at any time. Blanch it with water and match it with your favorite low-fat salad. Eat it 3-4 times a day. It is nutritious and not too hot.
18. Prepare several kinds of "wild goods" at one time, such as lettuce leaves, cucumber slices, spinach leaves and cooked peas or corn kernels. Their greatest advantage is that you can use them easily at any time; Mix the salad, add it to the soup, sprinkle it on it and add the sandwich.
19. Don't forget, vegetable soup is also a vegetable.
20. Re-recognize sweet potatoes. Eat coarse grains once a week to add points to your health.
2 1. Do you really hate vegetables? It doesn't matter. If you like fruit, eat more. They are also very nutritious, especially colorful fruits, such as oranges, mangoes and various melons.
I eat healthily, but I'm still overweight. ...
22. Besides the problem of eating time, many people who choose a "healthy diet" during the day overeat at night.
23. Don't indulge your appetite, even if it's just a small cereal biscuit. When you can't stop munching, you may have eaten 600 calories.
24. Ignore the "serving size" on the food nutrition list. Even low-calorie food, eating three times the amount is enough to make it a diet killer!
25. Snack a whole bowl of nuts. Nuts are healthy, but they are also high in calories. Nuts are regarded as meals, not snacks.
26. I mistakenly think that all digestive cakes and juice drinks are low in fat.
I really like sweets. How can I control them?
27. You can eat sweets, but eat wisely. For example, setting aside 150 calories from lunch for dessert is roughly equivalent to a small piece of chocolate, a small cake or half a cup of ice cream. Of course, you can also try to have a simple salad for lunch and dinner once in a while and enjoy the heat brought by a large portion of tiramisu.
28. Are you the kind of person who swears not to touch sweets for a month after eating a big meal, or the kind of person who only eats a small amount of sweets every day? Nutrition experts say that if you want to diet successfully, please choose the latter.
29. Try not to eat sweets for two weeks. This is not as difficult as you think. You will be surprised to find that your desire for sweets has disappeared.
30. Replace sweets with more fruits. A person who eats enough fruits usually doesn't have too much desire for sweets.
Holidays are always easy to gain weight. Is there any way?
3 1. Don't say to yourself "It doesn't matter, it's a holiday anyway", because it will directly lead to overeating in the next few days.
Don't stand near the food at the party. Try this, and you will find that you eat less.
Remember: eat some hard-boiled eggs, apples and a sugar-free drink before dinner, which will reduce the high-calorie food you eat at the party.
34. When eating a buffet, only 3-4 kinds of food are eaten, of which only one kind of high-calorie food can be eaten, and it is reserved for the last. If you eat a little of everything, the total calories may be amazing.
35. Drink fewer glasses of wine. This is easier to do than eating less vegetables, and the dieting effect is remarkable.
36. Try to wear cautious clothes during festivals and don't give your body room to expand.
37. Finally, sign an agreement with yourself: take exercise as the premise of eating a good meal, and then unswervingly implement it-calculate your excess calories every day, and then choose exercise that is enough to consume these excess calories. Actions with clear goals are often easier to stick to.
How can I quit the bad habit of eating at night?
Eating at night won't lead to weight gain. It's not a matter of time, but a matter of eating too many calories.
39. Three meals a day. Eating less than one meal during the day or unbalanced nutrition during the day are the main reasons for overeating at night.
40. Drink some fruit tea without sugar. They are delicious and can keep your mouth busy.
4 1. Change your evening schedule. Try to do something, don't let yourself always think about eating. For example, watch a movie you like, not a TV series about the material.
42. If you eat too much at night because of emotional problems (such as relieving stress), you need to pay attention to what is going on, and then find a non-food way to release your emotions. Like yoga, jogging or boxing.
43. Put a note on your kitchen and refrigerator door: Stop serving after dinner.
44. Brush your teeth immediately after meals to remind yourself to stop eating.
45. Don't do other things while eating (especially watching TV, reading books and surfing the Internet), so as not to eat twice as much food unconsciously!
During dieting, how can we better avoid harming health?
46. Fat-free food is not always the best choice, and sometimes low fat is better. Studies have shown that lycopene, α carotene and β carotene are all anti-cancer and anti-heart disease stars, but they cannot be extracted from fat-free foods.
47. Skipping breakfast will make you feel very tired, and you will unconsciously increase the intake of some unhealthy things in the morning. If you want to be healthy and delicious, try this "fruit breakfast recipe": 1 small cup of fat-free plain or vanilla yogurt, 5 strawberries, 1 peeled kiwi fruit and 1 peeled banana, and put them in a blender to mix well. (This amount can make two cups, ***348 calories, 1.5g fat)
48. Lack of drinking water may also ruin your slimming plan! Dehydration will reduce your metabolic rate by 3%, or burn 45 calories less every day. Over time, lose 5 pounds a year. The key to drinking water is not the quantity, but whether to drink it often. It is usually better to drink a few mouthfuls every hour than to swallow a large glass in one gulp.
49. Frozen vegetables in the supermarket may make your "fresh vegetables" fresher. Because food suppliers usually refrigerate vegetables for several hours after picking, the nutrition is also sealed; And "fresh vegetables" may stay in the big truck for a few days before reaching the supermarket.
If you feel hungry between meals, drink yogurt instead of coffee. Protein, carbohydrates and fat in a small cup of low-fat yogurt can give you more satiety and nutrition, which is far less than coffee.
5 1. A slight change in the things in your kitchen will bring you one step closer to the goal of losing weight. For example, use olive oil instead of corn oil or peanut oil; Replace colored bread with whole wheat bread; Use lean beef or canned tuna instead of sausage; Use skim milk or low-fat soy milk instead of whole milk.
Give me some time so that I can stick to a diet. ...
52. "The best part of high-calorie food is the smallest part; The best part of vegetables is the biggest part. "
53. "If I divert my attention, my appetite will subside within 10 minutes". (Many times, it is true! )
54. "I plan to travel around the world after retirement. Therefore, I still give up this cake now. "
55. "Obesity is much worse than eating less."
I hope you found some help. There are many other ways, such as walking fast and wearing thick sweatpants. You can't write too much here. I'm afraid the administrator will delete it. You can go to my blog to see what's on it. It should help you. You can't send a link here. You can use Baidu search keyword (the first female Firestw blog) to find it. Finally, I wish you success and stick to it:)