Details determine the success or failure of losing weight. When you try to lose weight but it doesn't work, then you should pay attention to the common sense of losing weight that affects your weight loss effect. Now Bian Xiao will analyze 26 life details related to slimming for you from the 26 English letters A to Z. A stands for alcohol. There is a saying that moderate drinking makes you slim, which means that drinking a glass of wine every day has a better slimming effect than strictly limiting drinking. Because alcohol can promote the secretion of leptin (a hormone) and inhibit people's desire to eat sweets. Drinking a glass of red wine every day can achieve the goal. B stands for partner. The researchers found that after 10 months, the chances of group dieters maintaining their weight after losing weight greatly increased (compared with 66% and 24% respectively). Therefore, in order to effectively lose weight and maintain the effect after losing weight for a long time, you'd better take part in sports with like-minded fitness partners. C stands for cortisol. In order to help you cope with all kinds of difficulties, the adrenal glands in your body will constantly secrete cortisol, a stress hormone. However, excessive secretion will be counterproductive. Because the cortisone level in the body is too high, people will eat too much junk food. Therefore, learning to relax is not only beneficial to health, but also beneficial to slimming. D stands for calorie density of food. Studies have found that taking foods with low calories, water and rich nutrition (such as vegetables) as part of a low-fat diet will have a better weight loss effect than simply reducing fat intake. In addition, this diet is less likely to be hungry than a low-fat diet alone. Therefore, in the process of losing weight, it is best to eat more foods with calorie density less than 2 (the calculation method of calorie density is: the number of calories contained in each food ÷ grams per serving). E stands for estimating the amount of a meal. Cultivating a pair of discerning eyes to judge the size of a meal is the key to success in dieting and losing weight. As long as you see the following foods, you should immediately judge the size of a meal: a palm-sized lean meat is about 84 grams; Half a cup of fruit, vegetables or grain is equivalent to half the size of a baseball; 42 grams of cheese is equivalent to three dominoes. F stands for fructose. It is found that drinking water containing fructose to experimental mice will increase the risk of obesity. Therefore, if you like sweets, you'd better eat fruits instead of sugary juices and drinks. Obtaining fructose by eating fruit is not only beneficial to health, but also beneficial to losing weight. G stands for grapefruit. If you eat half a grapefruit or drink a glass of 230ml grapefruit juice before each meal, you can speed up the process of losing weight. After 12 weeks, the subjects who ate half a grapefruit before each meal lost more weight than those who didn't eat grapefruit (the subjects who ate grapefruit lost 3.5 pounds, and the subjects who didn't eat grapefruit lost less than 1 pound). H stands for full hydration. Studies have found that drinking water can moderately improve the body's metabolic level. Drinking 8 glasses of water a day (about 250 ml per cup) can burn more than 17400 kcal a year, which is equivalent to losing 5 kg of body fat. I stands for insulin. Insulin is a hormone that regulates blood sugar and plays a key role in what kind of diet you adopt. People with high insulin secretion eventually lost 13 pounds of body fat after eating a low-carbohydrate diet, while people who ate a low-fat or high-carbohydrate diet eventually lost only 3 pounds of body fat. When you stand in front of the mirror and find that there is fat around your stomach, it means that you belong to the "apple type". People of this size will secrete high levels of insulin, and if you adopt a low-carbohydrate diet to lose weight, you will benefit a lot. J stands for log. If you record the food you eat every day, can you eat 500 less every day? 9? 1 1000 calories. Moreover, this method will help you maintain the results after losing weight. Researchers have found that one of the most effective measures to lose weight successfully is to keep a good diet record. Some dieters not only successfully lost 30 pounds of body fat, but also kept this achievement for at least one year. K stands for ketosis. After carbohydrates are strictly restricted to a certain extent, the body will enter a ketosis state, that is, in this state, the body will burn its own fat to provide energy. People with ketosis will get the energy they need from carbon fragments (namely ketones), that is, the energy generated by fat decomposition. Once the human body enters the ketosis state, it often feels less hungry, so it will eat less than before. But some people will have a series of adverse reactions (such as bad breath and constipation). ) after entering ketosis. This hormone representing leptin is secreted by fat cells, and its function is to tell the brain that you are full. However, if you take a diet of fasting or strictly restricting calorie intake, it will lower your leptin level and make you eat more. In order to keep this hormone at a stable level, a steady and gradual way to lose weight (no more than 1? 9? 12 kg) is more suitable. M stands for milk. If you like drinking milk, you can get more benefits from fitness exercise. The study found that after a lot of strength training, if you drink two more cups of skim milk, you will not only build more muscle tissue, but also burn twice as much fat as simply drinking carbohydrate drinks (such as sports drinks). Represents the number on the balance. Generally speaking, people don't like to weigh themselves often. People who insist on jumping on the weighing scale every day are more likely to lose weight quickly and can effectively maintain the results after losing weight. O stands for omelet, which is rich in protein's eggs, and helps muscle growth. Every pound of muscle burns more calories than fat. In addition, it takes a long time to digest protein, so eating more protein for breakfast can make lunch and dinner less. P stands for peanuts. The study found that the subjects ate peanuts equivalent to 500 kilocalories every day in their leisure time. After eight weeks, they only gained an average of two pounds, far below the 8 pounds predicted by the researchers! The reason for this result is that peanuts with high protein and fiber are easy to make people feel full, thus reducing their food intake at other times. In addition, after 19 weeks, the basal metabolic rate of the subjects was higher than usual 1 1% (this may be the result of fatty acids contained in them). A handful of peanuts (about a quarter cup) a day can solve this problem. Q stands for quinoa. Quinoa (commonly known as Indian wheat) contains a lot of protein and cellulose, which can suppress hunger, and its carbohydrate content is far lower than that of most other whole wheat grains. So, if you are struggling to find a way to lose weight, you'd better use quinoa millet instead of rice and other flour and rice. R stands for replacement The researchers found that those who changed their diet to porridge lost the same weight after 52 weeks compared with those who took diet pills. Therefore, drinking porridge is a wonderful way to lose weight. Why do you have to take diet pills? S stands for pressure. The researchers first fed two groups of mice high-fat and high-sugar foods, and then measured how much they gained weight. It was found that the stressed mice gained twice as much weight as those without stress. Researchers believe that the increase of psychological stress will lead to the release of some molecules, which can increase the number and volume of fat cells, thus inflating small animals. If you feel stressed again, do some yoga exercises at once, and maybe the stress will disappear immediately. T stands for tea. The main reason why tea green tea can reduce fat and weight lies in the tea polyphenols it contains. A study of 240 subjects in Japan found that the subjects drank 336 ml of green tea (containing 583 mg of tea polyphenols) every day, losing more weight and waistline than those who only contained 96 mg of tea polyphenols per cup. If you want to get the best weight loss effect, you should make tea for as long as possible. Generally speaking, the darker the tea color, the more tea polyphenols it contains. U stands for user-friendly diet. The researchers asked 65,438+060 overweight or obese volunteers to eat according to the four most popular diets. Half a year later, I found that various popular weight loss methods are not the best way to lose weight, but a balanced diet strategy is the magic weapon to win.

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