Can you lose weight by eating less and eating more? Eating less and eating more meals can reduce weight, but only by controlling the amount of food and paying attention to the collocation of food types in each meal can we lose weight successfully under the premise of ensuring nutrition.
The stimulation of food in the stomach can improve metabolism and keep it vigorous, which belongs to the thermogenic effect of food. On the contrary, if you don't eat for a long time in a day, your metabolism will slow down, because an empty stomach will make your brain think that your body is starving, so you have to reduce your calorie consumption to prolong the consumption period of stored fat.
Why eat less and eat more meals is beneficial to lose weight because increasing the number of meals can make people feel full for a long time, strictly control the amount of food per meal, and do not consume excess calories, thus achieving the purpose of losing weight.
1, eat less and eat more to lose weight: eat more meals every day for a long time, with only three hours between meals, and you don't eat much. On the basis of avoiding overeating, you can also make your satiety last for a long time, so that you no longer have the desire to eat, so as to control your appetite and lose weight. When two meals are more than 4/5 hours apart, it is easy to feel hungry and lead to overeating.
2, eat less and eat more meals to lose weight: relieve gastrointestinal pressure. Eating too much at a time will make your stomach bigger, and people always feel underfed. If you eat several times a day and eat very little each time, your stomach will not be stretched, and it will also reduce the pressure on your stomach, give your body enough time to digest what you eat, and inhibit the accumulation of fat and excess substances in your body. Moreover, increasing the number of meals a day will reduce the hunger information of the brain, and will not produce hunger, and then eat a lot, which will help control calorie intake.
What is suitable for the elderly who eat less and eat more? It should be that most people, the elderly, are more suitable and have certain basis. The old man has a bad stomach and can't digest anything once he is full, so he'd better eat less and more meals.
People with hypoglycemia should also pay attention to eating less and more meals, which is actually necessary, because the symptoms of hypoglycemia need this. People with hypoglycemia need to supplement sugar all the time, so they often eat it, but if they don't adjust their eating habits, they will easily become obese. Therefore, people with hypoglycemia had better eat less and eat more as a dietary habit. So who else should do this?
In fact, people with diabetes need to eat less and eat more meals in order to effectively relieve their diabetes symptoms. It's actually very effective.
Eat less and eat more to lose weight schedule 6: 00-9: 00 breakfast time breakfast is the most important meal to start the metabolism of the day, and you can't eat too casually. The staple food with complex carbohydrates ensures the vitality of thinking in the morning, and the breakfast rich in high-quality protein can help you fight hunger.
Recommended food: eggs, dairy products, thin ham slices, with fresh fruit and oatmeal is a good breakfast.
10: 30 snacks to satisfy hunger If you feel a little hungry at this time, you can choose some low-sugar snacks, such as fruit and yogurt.
Recommended food: yogurt, apples, low-fat milk, dried tofu, etc.
11:30-13: 30 lunch plays a connecting role in a day, so you should eat rich and balanced. Fish, shrimp and lean meat are the best sources of high-quality protein. Adequate vegetables can prevent constipation caused by lack of dietary fiber.
Recommended food: miscellaneous grains rice, fish, shrimp and shellfish, chicken breast, fresh green leafy vegetables, etc.
/kloc-enjoy afternoon tea at 0/6: 00. At this time, a timed hunger device will start. It doesn't matter. Prepare food in advance to replenish energy, but also to prevent overeating at dinner time. It's really a family trip, work and study, slimming to relieve hunger, and being prepared.
Recommended food: almonds, pistachios, dairy products, fruits, baked sweet potatoes or corn (small pieces), etc.
18: 00-20: 00 Food containing protein, vitamins and a little fat, such as asparagus with lean beef and red bean porridge, should be prepared at dinner time.
Recommended food: porridge, bean products, various vegetables, etc.
How to eat less and eat more? Drinking a cup of warm water after getting up early in the first meal will help the body replenish water and help eliminate gastrointestinal toxins. Breakfast is the energy source of the day. Coarse porridge, whole wheat bread, fruit, an egg and a glass of milk are all good breakfast recipes. Let your breakfast be as rich as possible, and let yourself be full of energy and energy from the early morning.
During the second meal10: 00-11:00, breakfast was almost consumed. At this time, you can make a small supplement to avoid overeating because you are too hungry at noon. In addition, excessive hunger can also lead to long-term emptying of the stomach and damage the mucosa. So you can eat some nuts, peanuts, almonds or apples to make yourself feel full.
Lunch is between twelve o'clock and one o'clock in the third meal. After a morning of continuous work, the feeling of physical fatigue is self-evident, and lunch must be supplemented. The first choice for lunch is fish and lean meat with less fat, and you can eat more vegetables and beans. Staple food is also essential.
The fourth meal, office workers, how can you refuse afternoon tea? Choosing some light food in afternoon tea can relieve fatigue and is also the transition between lunch and dinner. At this time, you can eat some fruit or a bottle of yogurt. But it is best not to eat at 1- 3 pm, because the small intestine is running at this time, and eating will interfere with endocrine and affect gastrointestinal digestion. So, let's make tea after 3 o'clock.
The fifth dinner suggestion is simple. The energy required after work is reduced, and eating too much can easily lead to fat accumulation. Because these extra calories don't have enough time to consume. Porridge or light meals are the first choice. Just be full, you don't need to be full. You should still eat some starch for dinner, but you should control the calories properly and finish it before seven o'clock. If you don't eat starch, you will lose weight faster at first, but it will reduce your basal metabolism and will soon encounter stagnation.
The sixth meal is actually unnecessary, but if you are hungry at night, you don't have to endure it. You can brew milk cereal to calm your nerves and make you feel full.
The principle of losing weight by eating less and eating more meals is 1. Eat the right food at the right time: pay attention! One hour before exercise, you need to supplement enough starch (sweet potato, steamed bread, whole wheat flour, banana); During exercise (exercise for more than one hour), sugar (candy, chocolate) should be supplemented immediately to avoid consuming liver sugar and burning muscles; Protein (boiled eggs) and a small amount of starch (corn flour and bananas) should be supplemented as soon as possible after exercise, so as not to get fat, or you will get fat!
2, a small number of meals, turn the original food into six to ten meals a day to eat: don't eat too much, because eating too much not only has a great burden on the stomach, but also causes flatulence and edema.
Try not to eat food containing sugar: I stipulate that I can only eat sweets during exercise. When I can't help it, I will eat some before 5 pm and really don't touch dessert after 5 pm. Of course, it's best not to eat all the time.
4. Don't eat fried food: these will make you old, ugly, fat and smelly.
5, don't eat ice: don't drink ice water or drinks, and don't eat ice, because this will make your stomach bigger (especially for women) and the fat accumulation will be thicker.
6. Don't make yourself hungry: Because when you are hungry, your body will naturally react, and you often have nothing to eat when you start to get nervous? So it will store fat to protect itself, but it will cause obesity.
7. Don't eat starch after six o'clock in the evening: you can eat some fish and eggs when you are hungry. This protein-rich food is not easy to get fat. If you are greedy, some unsweetened fruits and vegetables, such as small tomatoes and guavas, are all good.
8. Go to bed before eleven o'clock in the evening, and live when you are full: lack of sleep and insufficient body energy can't help you work hard and burn fat, so you can't lose weight.
9. Persistence+Perseverance: It takes three months for most adjustments in diet, life and work and rest to be effective.
10, drink more water: drink at least 2000cc of water every day, and don't drink!