Problem 1: Eating too much "oil"
Fat is a big taboo to lose weight. In order to prevent obesity, we should eat less foods with high fat content. Eliminating high-fat foods means eating less oil, which is called "fat" in medicine. Vegetable oil and animal oil are both fats. Vegetable oil is pure fat, which is the main component of fat. Fat still exists in lean meat, viscera, eggs, milk, bean products and even grains. Some vegetables (such as edamame) also have a certain amount of fat.
Question 2: Eat more carbohydrates.
1g carbohydrate or 1g protein can only produce 4 kilocalories, while 1g fat can produce 9 kilocalories, so eating more fat is equivalent to eating more carbohydrates or protein. Vegetable oil contains more fat than the same weight of fat, because besides fat, fat also contains water, protein and fibrous tissue. Some people say: "I don't eat fat, I only eat vegetarian oil, which can avoid obesity." It is a misunderstanding in essence. Almost half of hard fruit foods such as melon seeds, peanuts, walnuts, pine nuts, hazelnuts and Xia Guo are fat. Some people like to eat these snacks, which is equivalent to eating a lot of fat. In some vegetarian restaurants, cooking oil is getting bigger and bigger, so it's better to sprinkle it on it. All kinds of vegetarian "boiled fish", "boiled meat" and "spicy crab" are essentially "boiled in oil", so it is impossible not to eat too much oil.
Carbohydrates are digested in the intestine, converted into monosaccharides (glucose, fructose and galactose) and absorbed into the blood. Some of them are directly used by tissues to generate energy needed by human body, and some of them are stored in cells. If there is excess monosaccharide, it will become fat and be stored in the body. Foods containing carbohydrates include grains, beans, milk, fruits, dried fruits and vegetables.
In the past, when the living standard was low, the non-staple food was poor. It is common for ordinary people to eat four or two kilograms of staple food at a meal. Now that the living standard has improved, the non-staple food is good, and it is not too much to eat four or two kilograms of staple food. Some people eat too many fruits, especially fruits with high sugar content (bananas, persimmons, grapes and lychees), which will also increase their carbohydrate intake.
Question 3: protein overdose.
Protein is also a substance that produces energy. If you eat too much, you will consume more energy than your body needs, and you will still store fat. Most foods containing protein are meat, eggs, milk, soybeans, grains, vegetables and fruits, and a small amount of protein.
Protein-rich foods (meat, eggs, milk, soybeans) are all high in fat. If you eat too much fat, you will eat too much. Metabolites of protein will be excreted from the kidneys, and excessive consumption of protein will increase the burden on the kidneys. Metabolites that exceed the excretion capacity of the kidney will cause "azotemia" that is harmful to the body.
Question 4: Snacks+Desserts
Some people like to eat snacks and drink sweet drinks, especially when they are bored or eat too many snacks while watching TV. There are almost all the components of carbohydrate, protein and fat in snacks.
Eating snacks equals eating energy, and some snacks are still high in energy. For example, hard fruit foods contain more oil, bananas, pistachios, cashews, potato chips and puffed foods contain more starch, candies, dried fruits, preserved fruits and sweet drinks contain more sugar, and beef jerky and fish fillets contain more protein. If the generated energy cannot be consumed, it will be stored in the form of fat.
Question 5: Drinking too much.
Wine is a high-calorie drink. 1 g alcohol can produce 7 kilocalories, which is second only to that produced by fat. Although the alcohol content in beer is only about 3%, there is still 1 1% sugar, and the consumption of beer is much larger.
The heat produced by a bottle of beer is equivalent to that produced by100g of grain. Drinking more wine means eating more food, and excess energy will be stored in the form of fat. Healthy, scientific and safe way to lose weight: it is not recommended to lose weight quickly.
Let me talk about healthy weight loss: winter is coming, and many people who are eager to lose weight but have no determination have an excuse to be lazy. In winter, although I have a good appetite and my body is "swollen", I can still hide even if I get a little fatter wrapped in a cotton-padded coat. However, in the spring, I will start to lose weight with a painful heart. Don't wait until spring comes. Experience tells us that it takes at least 2-3 months to lose weight. If you start to wake up those slimming nerves that tend to hibernate now and actively participate in slimming actions, then next spring, you may appear bright and confident in front of everyone.
Exquisite food
In order to keep warm, it is understandable to eat more in winter. But when eating, we should pay attention to the proportion of various foods, such as high-fat red meat, sausage, lunch meat and so on. Although we don't have to abandon it completely, we should control our food intake. It is recommended to eat with some vegetables, beans or pasta. Skinned chicken and lean meat have low fat content, so you can eat more, while staple foods such as bread and rice should be evenly distributed in every meal, and don't eat too much at a time. When eating bread, be careful of buttered bread with high fat content. You can use jam or skim cheese instead of butter. In addition, we should pay attention to the intake of protein. Reducing meat consumption may affect protein's intake. You can eat more beans and their products, or add an appropriate amount of Nutrilite protein powder every day. Its high-quality plant protein from soybeans contains almost no fat and cholesterol, and can also help improve human immunity and relieve physical fatigue.
Fruits and vegetables are indispensable.
In winter, fruits and vegetables are essential if you want to lose weight healthily. They can provide a certain amount of heat and water, increase satiety, are rich in vitamins and minerals, and contribute to metabolism. However, there are relatively few kinds of vegetables in winter, and the fruit is too cold, which makes it easy to lose appetite. Therefore, in addition to the daily diet, you can also choose to eat some Nutrilite Bilijian tablets and Nutrilite fruit cellulose chewable tablets to help supplement a variety of vitamins and minerals and more than ten kinds of dietary fiber from fruits and vegetables, which can effectively increase satiety.
Do more aerobic exercise.
The winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort and even sports injury. Therefore, when exercising, you must choose aerobic exercise with small exercise range and high calorie consumption. The specific events can be different according to the age difference: young people can arrange running for 30-45 minutes every day, 65,438+00-65,438+05 minutes more than in spring and summer, which is beneficial to the body to adapt to the changes in sports state and consume more calories, and can also arrange some indoor ball games; Middle-aged people can arrange brisk walking, jogging, climbing stairs and other sports; Old people can arrange walks, Tai Ji Chuan and other projects. At the same time, we should pay attention to never stop exercising because of busy work, and insist on regular exercise.
keep early hours
Eight hours' sleep is enough in winter, and the quality of sleep is best guaranteed between 10 and1at night. Forming this good habit will make you more energetic and easier to mobilize your sports cells. You can't take the initiative to go to the gym if you always look awake. You just want to sleep at this time, so it's strange to doze off on the sofa.
Eat less and eat more, get rich early and save late.
You can eat as little as possible in winter. Don't eat too much at a meal. You can add a snack between meals to relieve hunger, such as nuts and biscuits. Of course, this "trick" can only be done when the dinner is 70% to 80% full, otherwise it will be counterproductive. In addition, breakfast and lunch can be enriched, but the sumptuous dinner that is often postponed because of overtime or social intercourse should be quit. Dinner should be as simple as possible. Don't eat sweets after dinner to avoid fat accumulation caused by eating too much at night but slow digestion.
Choose the right exercise time
There are some differences between winter sports and spring and summer sports. First of all, the schedule is very different. People of all ages should choose the time period of activities according to their physical condition. Young people have strong adaptability to the climate, good physique and quick recovery, so they can exercise in the morning and afternoon. Middle-aged people have poor adaptability, so they can exercise after work, in the evening and other periods when their body and mind are more relaxed. The elderly are in poor health, so winter exercise time should generally be chosen in the afternoon with sunshine and the highest temperature, which makes it easier to walk and avoid physical injury. Of course, in addition to these specific times, when climbing stairs, walking, standing waiting for the bus, going to the toilet, etc. You can also cultivate your interest in sports, move your joints, stand on tiptoe, bend over, shrug your shoulders and turn your neck, which will help speed up blood circulation, make your face rosy, keep your body warm and get rid of your timid appearance.
Drink plenty of water
Water is precious, so it is best to drink more hot water in winter, which can not only warm the body and resist the cold and dry climate, but also accelerate the physiological metabolism of the human body, generate a certain amount of heat, increase satiety and reduce appetite.
Stay away from caffeine and tobacco
Don't smoke or eat too much caffeine. Coffee, cola, strong tea and wine should be controlled in moderation. These drinks are very irritating to the stomach, which will destroy the normal working mechanism of the body and affect the energy balance of the body. Of course, everyone's living habits are different, and there is no need to integrate all our slimming plans now. Everyone still has to make their own plans according to their own situation and preferences. But you must pay attention to two points. First, your plan must proceed from health, and second, stick to it and put an end to the bad habit of laziness.