About eating, of course, it is not simply to eat less and eat more meals, but to ensure a balanced intake of nutrients and try to eat less oil and carbohydrates.
Controlling diet itself requires strong self-control. What is even more distressing is that during the period of reducing fat, we can't avoid eating out, especially after work, and entertainment is also indispensable. What should we do under such circumstances?
Here I recommend a few tips for you.
First, take some cereal when traveling to ensure the correct choice of staple food and avoid rice and pasta as staple food. WeetBix plain cereal is recommended.
Second, after arriving at the destination, buy a small amount of low-sugar fruits in supermarkets or shops around the hotel, such as an apple a day.
3. Take sports clothes and sports shoes on business trip. Aerobic exercise can be done in the hotel gym or stairwell. It is inconvenient to run outdoors, so you can do HIIT, go up and down stairs, climb stairs and so on. The key to aerobic exercise is the heart rate, which is controlled at 130- 150. Reducing fat pays attention to sustainability. Although everyone may be walking, the effect of reducing fat is incomparable to running for an hour.
4. Eating out, protein: Fish and shrimp are the first choice. Most restaurants have steamed fish, which is our best choice for reducing fat. Next, chicken is the best choice, boiled chicken is the best and beef is the best choice. In the absence of the first few items, choose pork and eat only lean parts, such as tenderloin. Green leafy vegetables must not be broken, and all kinds of garlic or fried seasonal vegetables can be selected.
Oily meat and vegetables must be soaked in boiling water. Most of the dishes in the restaurant are very greasy. During eating with customers or friends, if it is inconvenient to urinate in person, you can choose to use white rice to absorb oil.
6. If you can choose your own restaurant, you can refer to the following nine scenario suggestions:
1, hotpot
It is suggested to choose the bottom of clear soup pot, and the food should be corn, yam, sweet potato, prawn with a knife, lean beef, fish, vegetables, mushrooms and bean products. You can dip it in vinegar sauce.
2. China restaurant
It is suggested to choose protein, a kind of fried lean meat and vegetables of various colors, such as cold beef, steamed fish, stir-fried Chinese cabbage, cold tomatoes and cucumbers. And some coarse grain staple foods, such as corn, lotus root, pumpkin, yam and so on. Then prepare a bowl of clear water, and rinse all the greasy food with clear water before eating.
3. Western restaurant
It is recommended to choose grilled steak, fish steak and chicken chops, and fry less without sauce. If the staple food has coarse grains, it is best. If there is no coarse grains, you can choose pasta, and then order a salad instead of salad dressing. In this way, protein, staple food and vegetables are readily available.
4. Japanese food
In Japanese shops, all kinds of sashimi are good sources of protein. You can also order a small pot. Generally, there will be corn, vegetables, shrimp and shellfish, and staple protein vegetables are all alive.
5. Starbucks
Suggest choosing smoked chicken salad, protein and vegetables will be in place. Desserts, bread sandwiches, etc. The food in the shop contains high GI, so the staple food of coarse grains must be found elsewhere.
6. Breakfast shop
A corn, 2 to 4 egg whites, a box of milk, bring your own fruit, and breakfast.
7. Shaxian snack
If you go to Shaxian snack, I suggest you bring a corn, choose a chicken leg set meal, and order more vegetables instead of rice. Because the chicken leg package of Shaxian snacks usually includes chicken legs, eggs, dried mushrooms and vegetables. The variety is abundant and can barely meet the requirements. Pay attention to peeling the chicken legs and soaking them in water.
8. red-cooked chicken
As far as food is concerned, potatoes are better than rice, although their GI value is high and they do not conform to the dietary principle of reducing fat. Chicken is a good source of protein, but the only drawback is that all yellow chicken is oily. If you order a braised chicken instead of rice, adding water to potatoes, chicken and vegetables is barely feasible, and there is no other choice.
9. Subway
It is recommended to choose whole wheat chicken burger or whole wheat tuna burger without sauce and order a vegetable salad. Be careful not to use salad dressing, it is better to use vinegar juice or powder seasoning to avoid pork products, which is barely feasible.