1, obstacles to weight loss
▲ Eat meat every day. A recent survey of14,000 people showed that people who eat the most meat are 27% more likely to be obese than ordinary people. Julian, a vegetarian nutritionist, said that many studies have proved that people who are mainly vegetarian have lower body mass index (BMI) and fat.
▲ Choose foods marked as "fat-free" or "sugar-free" in shopping malls. It is one of the most important steps to lose weight to read carefully the nutrient composition table on food packaging. Unfortunately, many foods advertised as healthy are misleading and lack industry norms. Lisa, a registered dietitian, said that you should know the ingredients of these foods before choosing them, instead of blindly following the trend of advertising and promotion.
▲ lust for juice and high-sugar drinks. Nutritionist Julian said that people tend to ignore the calories contained in drinks. If you want to lose weight, use sugar-free tea and soaking water instead of processed fruit juice and drinks with high sugar content.
▲ Often eat out. Research shows that even if you choose salad, lean meat or whole wheat when eating out, you will still consume more calories than cooking at home. No matter where you go, eating out consumes an average of 200 calories more than cooking at home.
Step 2 eat healthily
1, drink plenty of boiled water
A study in the American magazine Obesity found that drinking a glass of water before meals can reduce 2 kilograms in three months. In this study, 48 people aged 55-75 were divided into two groups. One group drank 500cc of water before meals. After three months, the drinking group lost 7 kg, while the drinking group lost only 5 kg. Moreover, the weight loss rate of the drinking water group is faster, and it only takes 5 weeks to lose 4 kilograms, while it takes 9 weeks for the drinking water group to achieve the same effect. Follow-up also found that the subjects who kept drinking water before meals not only did not gain weight again, but also lost weight again.
Drinking boiled water can maintain normal metabolism, eliminate waste and promote internal circulation. Many nutrients in food also need to be dissolved in water to be absorbed and utilized. However, modern people are used to drinking sugary drinks, and even have the myth that drinking drinks equals supplementing water, which not only easily leads to chronic diseases such as obesity, metabolic syndrome and pancreatic cancer, but also affects children's development.
Step 2 eat whole grains instead
Unrefined whole grains are rich in dietary fiber, which can increase satiety and help control weight. It is suggested that the staple food should be brown rice, or purple rice, whole oats and whole millet. And then add a lot of vegetables. It is suggested to choose fruits with low sweetness, such as apples, guavas, tomatoes and kiwis. For meat, it is recommended to eat fish with low fat content and peeled chicken breast.
3. Eat less processed food.
For example, eat fresh meat instead of sausages and meatballs, and eat fresh fruits and vegetables instead of kimchi or fruit and vegetable juice. Processed food usually contains starch, seasonings and additives, and the ratio of oil, sugar and salt is high. In addition, when cooking, try to steam and boil water to avoid cooking methods with high oil, sugar and salt, such as frying, sweet and sour, and sauce explosion. Keep more natural nutrients and let the tip of your tongue feel the original flavor of food.
4, insist on eating breakfast
Be sure to eat breakfast to avoid the basal metabolic rate becoming lower, and the weight should be 7 or 8 minutes full to avoid overeating out of control. Don't eat for 3-4 hours before going to bed. In addition, if you watch less computer or TV when eating, and you are distracted when eating, thinking that you are not full and eat too much food, it is difficult to generate satiety information in your mind.
Extreme methods such as hunger, fasting, high protein, single food and meal replacement may not have a good slimming effect. Maintaining good diet and exercise habits is the longest way to control weight.