1, how can I lose weight by dieting?
Three meals a day are indispensable.
The success of dieting depends on whether the total energy consumed is less than the total energy consumed. Total energy does not refer to the calories of a meal, but to the total energy consumed in a day or even a period of time. If you don't eat one meal a day, you may eat more at the next meal, and it is easier to eat snacks when you are hungry. Therefore, it is necessary to develop the eating habit of eating three meals a day on time.
2. Drink soup before eating.
Eating soup first can relieve hunger, increase satiety in the stomach, and eat less when eating. Moreover, drinking soup before meals also specifically dilutes the function of meals, making food absorbed faster and promoting food digestion.
Step 3 eat vegetables first
When eating vegetables, you should choose to eat vegetables first. When eating, the general dietary principle is that the lower the calorie density, that is, the more calories can be released in a unit weight of ingredients, the more you should eat first. Vegetables have low calorie density and high fiber content, which is easy to increase satiety. It can also provide people with vitamins, minerals and other nutrients needed by the human body.
4. Eat a moderate amount of carbohydrates
During the period of losing weight, many girls keep fit by not eating rice, but this is actually not good. If you don't take carbohydrates for a long time, it will easily lead to memory loss and mental retardation, and the metabolic rate will decrease due to low calorie intake, which will lead to a decrease in fat consumption rate.
Therefore, at the end of the meal, you can eat some carbohydrates in moderation, which can delay the rise of blood sugar and reduce hunger.
5. Chew each bite of food 20 times.
Chew each bite of food at least 20 times. Chewing slowly can make food stay in your mouth for a longer time and make you feel fuller. Moreover, the more times food is chewed in the mouth, the more incretin secreted by the body, and incretin can suppress appetite.
6. Eat a nutritious breakfast
Many girls like to skip breakfast or just make do, but the actual breakfast is very important to their health. Skipping breakfast or unreasonable breakfast can easily lead to obesity. Eating whole grains, such as cereals and corn, is not only good for your health, but also helpful for losing weight.
7, eat six points full for dinner
You can eat less dinner every day, just eat six points full. You can eat an apple before meals and a banana after meals. Dinner is mainly a light diet, and you can eat some coarse grains appropriately.
8. What do you eat to lose weight?
wax gourd
Wax gourd does not contain fat, but also contains vitamins, minerals and protein needed by human body. In addition, wax gourd contains propanedioic acid, which can inhibit the transformation of carbohydrates into fat in the body. Trigonella foenum-graecum can promote human metabolism and has a good weight loss effect.
9.cucumber
Cucumber contains malonic acid, which can help inhibit the conversion of carbohydrates into fat, reduce the accumulation of fat and play a role in losing weight.
10, konjac
Konjac is a kind of food with high dietary fiber and low calorie. Glucomannan contained in konjac has strong swelling power, which can produce satiety and eliminate hunger, thus suppressing appetite and controlling weight.
1 1, white radish
White radish contains spicy ingredients mustard oil and amylase, which can help digestion and promote the metabolism of fat substances in the body, thus reducing the accumulation of fat in the body.
12, asparagus
Asparagus can help promote the consumption of calories in the body, and it has a strong dehydration ability. Eating more asparagus can help you slim down.
13, mustard
Mustard contains a lot of vitamin B and cellulose, so it has a laxative effect and helps to remove excess fat in the human body.
14, Chinese cabbage
Cabbage is rich in vitamin C and fiber, which can promote gastrointestinal peristalsis, help excrete toxins from the body and help to lose weight.
How to eat helps to lose weight?
You can also master some tips in your diet, which will help to strengthen the weight loss effect.
1, daily intake of 25~30 grams of fiber, although fiber can not be consumed and absorbed by the human body, but it stays in the body for a long time, can produce satiety and reduce appetite. High-fiber foods include whole grains, beans, nuts and dried fruits.
2, you can add meals twice a day, such as 10 am, 3 pm. You can choose milk, fruit, yogurt, nuts and so on.
3, guarantee about three or two staple foods every day, carbohydrates can provide energy to the body, do not eat staple foods, and lose weight easily.
Try to eat dinner as early as possible, and don't eat for 5 hours before going to bed.
5. Make sure to drink enough water every day. Drinking water can also help you lose weight. Drink 6-8 glasses of water every day, and the amount of water is about 2000ml.
6, less salt and less oil, try to put less oil and less salt when cooking. You can try cooking food by boiling and steaming, or you can try cooking with olive oil.
7. Eat fish four times a week. Omega -3 fatty acids contained in fish can help break down fat.
8. Eat warm food. Too cold food may lower the body temperature and slow down the metabolism of the body. Therefore, it is best to eat raw vegetables as little as possible, such as raw salads. It is best to cook the vegetables before eating.
9. Filling food with small dishes helps to suppress appetite and reduce food intake.
10, you can drink several cups of green tea every day. Catechins in green tea can help inhibit lipolysis and improve the metabolic rate of the body.
1 1. Take a certain amount of calcium every day. Under the same calorie consumption, the average daily intake of 1000mg of calcium will be more than the daily intake of 600mg of calcium, and the average weight can be reduced by 2.7 kg in three months.