1, affecting weight loss habits
1, making tea in a thermos cup-destroys the effective components in tea and affects digestion.
Drink tea to lose weight: Green tea and black tea extracts contain some effective components, including epigallocatechin gallate (EGCG) and theaflavins, which can reduce the absorption of food fat, promote the oxidative decomposition of fatty acids, inhibit the activity of lipoxygenase and reduce the de novo synthesis of fat.
Disadvantages of making tea in thermos cup: Tea contains a lot of tannic acid, theophylline, tea sesame oil and various vitamins. If the tea leaves are soaked with high-temperature water in a thermos cup for a long time, the vitamins in the tea leaves will be destroyed, the tea sesame oil will volatilize, and a large amount of tannic acid and theophylline will seep out, which will affect digestion and lead to obesity.
The correct way: We can brew with 80-degree water. If you want to drink hot tea, you can make tea with a teapot or a ceramic teapot. When the tea is ready, pour it into the thermos cup.
2, fruit as a staple food-lack of satiety and easy to exceed calorie restriction.
Eat fruit to lose weight: Generally, fruit is rich in carbohydrates, water, cellulose and a small amount of protein, fat, vitamins and minerals, which is regarded as a good product for people who are slimming. Especially high-fiber fruits can make our metabolism faster and thus lose weight.
Disadvantages of fruit as a staple food: Although fruit contains a variety of vitamins and sugar, it lacks some trace elements needed by protein and human body. Eating only fruit will make you feel full and hungry after a while. Eating fruit alone for a long time will lead to nutritional imbalance, but it will easily lead to fat accumulation. In addition, many people think that fruit is good for losing weight, delicious, and eat a lot without restraint. In this way, a lot of sugar can't be consumed, and it becomes fat and accumulates in the body.
The correct way: eating a fruit about half an hour before meals will help reduce appetite. We can choose apples, cherries, oranges and other fruits to lower the glycemic index.
3, excessive coffee-coffee has many benefits, but drinking too much will reduce the water content of intestinal digests and easily lead to constipation.
Coffee to lose weight: After caffeine in coffee is absorbed by the human body, exercise in the body makes the body secrete adrenaline, which can promote the decomposition of fat cells in the blood and then excrete it in the form of fatty acids.
Excessive coffee: theobromine in coffee has diuretic effect, and drinking coffee will reduce the water content of intestinal digests, which is easy to form constipation and affect weight loss. In addition, coffee contains high concentration of caffeine, which can change heart function and increase cholesterol in blood vessels. It is easy for people to suffer from heart disease.
The correct way: drink a cup of strong unsweetened coffee within 30 minutes to 1 hour after lunch, which will help digestion after meals and promote fat burning.
4. Insufficient drinking water-affecting metabolism
Drink water to lose weight: water has many benefits, such as promoting metabolism, helping defecation, avoiding overeating and purifying blood. This is good for losing weight and keeping healthy.
Insufficient drinking water: insufficient water supply in the body not only affects the function of kidney metabolism, but also can not lose weight. Moreover, insufficient drinking water will increase the blood concentration and viscosity, which will easily lead to thrombosis and induce cardiovascular and cerebrovascular diseases.
The correct way: drink enough water a day, about 2000-3000 ml. 200CC at a time, after getting up in the morning, before exercise and before meals, is a good time to drink water to lose weight.
5, dinner is too rich-the body can not be digested in time, easy to overeat.
Eat less at dinner to lose weight: at night, various functions of the human body naturally enter a state of rest. Only synthetic fat insulin is secreted more at night. This means that eating the same thing at night is more likely to turn into fat deposits. Therefore, to lose weight, you need to eat less dinner.
Dinner is too rich: at night, the blood insulin content is the peak of the day. Insulin can turn blood sugar into fat and condense on the blood vessel wall. If you eat too much dinner, people will become obese over time. At the same time, a long and rich dinner will also destroy the normal biological clock of the human body, which is easy to make people lose sleep.
The correct way: Dinner should be vegetarian, mainly with carbohydrate-rich food, and protein and fat should be eaten as little as possible.
6, eat too fast-insufficient chewing, affecting satiety.
The relationship between eating speed and weight loss: when food enters the human body, blood sugar will rise; When blood sugar rises to a certain extent, the appetite center of the brain will send a signal. After eating for a long time, the food will be discharged from the stomach to the small intestine, and the blood sugar will rise after being absorbed by the small intestine, which will send a satiety signal to the brain.
Eat fast: insufficient chewing of food is not conducive to the initial digestion of food in the mouth and salivary amylase, increasing the burden on the stomach. If the chewing time is too short, the vagus nerve is still in an overeating state, and it is easy to be obese due to overeating.
The correct way: chew slowly.
7, do not eat breakfast-affect the body's metabolic start.
Eat breakfast: Breakfast can effectively reduce hunger in the later part of the day, help to lose weight continuously, and provide main nutrients to help improve metabolism.
Skipping breakfast: Skipping breakfast will make people feel depressed. Eating too much is easy to cheer up, and you will get fat unconsciously. Skipping breakfast also greatly increased the amount of lunch. In addition, skipping breakfast will cause serious damage to the stomach, making people unable to work energetically and easily accelerating aging.
The correct way: breakfast should be based on cereals, such as black rice porridge, soybean milk, oatmeal bread, yogurt, add an egg or something, and eat 7 minutes full. And it is best to eat it within one hour after getting up.
2, daily weight loss misunderstanding
1. Can you lose weight by doing sit-ups and hula hoops? Don't!
Sit-ups belong to muscle training, not aerobic exercise that burns fat. In other words, you can effectively exercise your abdominal muscles, but you won't lose fat. Only by doing aerobic exercise for more than 20 minutes can you burn fat. In addition, it should be noted that the wrong sit-ups can easily lead to abdominal muscle strain. Turning hula hoop is neither muscle exercise nor aerobic exercise, but it can stimulate subcutaneous fat.
2, eating snacks will definitely gain weight? Don't!
Many people think that snacks should not be eaten during weight loss. However, if the calorie intake is too low, it will cause insufficient vitamins and minerals, so eat snacks once or twice a day to supplement nutrition. Snacks can be eaten between breakfast, lunch and dinner, and twice in the afternoon is also good. Be careful not to have an empty stomach for more than 4 hours. If the interval between breakfast and lunch is too short, you can skip snacks. Snacks should use tea or water instead of drinks. Low-fat milk, boiled eggs, tomatoes, cucumbers, cheese, soy milk, an apple, half a cucumber, half a kiwi fruit and half a banana are all good snacks.
3. Can you lose weight by eating only one kind of food? Don't!
Eating only one kind of food will really lose weight. But not because of this food, but because the overall intake of calories has become less. However, due to the unbalanced nutrient intake, it may cause health problems, such as skin loss of elasticity and hair loss. Once you return to your previous eating habits, you will gain weight again. Therefore, although eating only one kind of food can lose weight in a short time, it will lead to malnutrition and endanger health, which is not worth advocating.
4. Can you lose weight only by eating fruits and vegetables? Don't!
Many people think that fruits and vegetables are fat-free, light in weight and won't gain weight even if they are eaten in large quantities. But low calories in fruits and vegetables may lead to malnutrition. In addition, when eating fruit and vegetable salad, the seasoning is often high in calories, which is not conducive to weight loss. In addition, eating fruit at night will also hinder weight loss. Fruit contains sugar, which will increase insulin secretion, thus promoting the conversion of carbohydrates into fat for storage in the body.
5. Can diet pills successfully lose weight? Don't!
Diet pills can really lose weight. People who fail to lose weight through exercise and diet can try to use diet pills. However, exercise and dieting must be prerequisites. It is worth noting that most diet pills reduce weight by suppressing appetite. People lose appetite and lose weight under the action of drugs. But once the drug is stopped, it will rebound again. So I looked for more powerful diet pills to suppress my appetite. In the long run, the body will produce antibodies and diet pills will not work.