Losing weight is usually associated with dieting and exercise. The popular view is that if you want to lose weight, if you don't go on a diet, you must exercise a lot. Or a combination of the two, that is, "keep your mouth shut and move your legs more." But this method is undoubtedly very painful, and people with insufficient determination can't persist.
So how can you lose weight without dieting and exercising? Dry goods will be served to everyone right away. (The following is Zanzi's personal experience. If there are similarities, it is purely coincidental. )
Let's talk about the details of eating. It's true that you don't diet, but you can't eat everything.
? The principle is to avoid or reduce the intake of carbohydrates, so that when you lose weight, you can reduce body fat, not water and muscle.
Therefore, the following foods are prohibited: all pasta (especially bread) and rice (including brown rice), nuts with shells, melon seeds, and some processed snacks of various flavors. Oh, and potatoes.
protein
Seafood such as eggs, chicken breasts or drumsticks (peeled), beef and mutton, fish and shrimp (pork can't be dripped).
Beans (good companions for satiety)
Kidney beans, black beans, big red bean, soybeans (small amount)
PS。 Black beans and white kidney beans are particularly effective.
garden stuff
Spinach, assorted vegetable salad, peas, broccoli, green beans, mushrooms or seasonal ingredients.
Oil and fat
It is suggested to choose virgin olive oil, corn oil and rapeseed oil to provide good unsaturated fatty acids.
Fruit can't be eaten, fruit can't be eaten, fruit can't be eaten! ! ! The important thing is to say it three times! ! !
In principle, you can eat whatever you want, but for better effect and better health, let's simply talk about how to eat and some precautions.
Breakfast:
Drink a cup of warm water (250 ml-500 ml) immediately after getting up in the morning, which not only supplements the body's water but also makes the stomach move, and then you must finish breakfast within one hour. There is no limit to what people eat (this limit refers to the scope of consumption), but they must be full.
Lunch and dinner:
By the way, lunch is very important. You must eat protein, vegetables, oil and beans.
Protein category:
Eggs, chicken breast or drumsticks (peeled), beef and mutton, fish, mushrooms.
Once again, pork is not good.
Production method:
Eggs and boiled eggs are the easiest ways to get the highest protein intake. My son bought an egg steamer for this purpose, which is very convenient and steamed in 5.6 minutes.
Chicken breast or chicken leg (peeled): The flesh prefers fried meat. Generally, after frying with olive oil, you can eat it with salt and black pepper. But I have to say, in fact, boiling water has a better weight loss effect. After cooking, you can dip in a small amount of sauce or ketchup to eat.
Beef and mutton: if you are really tired of eating chicken, you can choose beef and mutton, but because of the unique flavor of beef and mutton, it is recommended to marinate it before frying it.
Most fish can be eaten during weight loss, but attention should be paid to the preparation method, preferably steamed, fried fish steak and mushrooms can be cold.
Note: protein food supplement is not only necessary for the body, but also helps to reduce fat, so it occupies a very important position in the diet plan. You must ensure a certain intake for lunch and dinner.
Beans:
Main ingredients: kidney beans, black beans, soybeans (a small amount), spotted beans, big red bean, etc.
PS。 Mung beans are bad. Mung beans are cold, and girls know that.
Production method: 1. Mix several kinds of beans and cook them as bean porridge. 2. Drain the cooked beans, enlarge them in a pot, fry them in olive oil, and sprinkle with some salt and pepper. 3. If you think bean porridge is inconvenient to carry or you don't like fried beans, you can cook it and drain it and eat it directly.
PS。 If you are afraid of becoming bloated or discouraged, you can soak the beans a few hours in advance, so that this will not happen.
Note: beans provide us with the calories and satiety we need, so we can eat more appropriately. The effect of maintaining satiety is much better than eating protein, which can be regarded as a "staple food".
Vegetables:
All vegetables will do.
How to make it: It is not recommended to eat it directly, because most vegetables are cold. For girls, it is recommended to blanch with boiling water or stir-fry with a little oil before eating. A mixed vegetable salad is very good, you can put less salad dressing.
Oil and fat
It is suggested to choose virgin olive oil, corn oil and rapeseed oil.
Then don't insist! Just kidding, most of us don't have that strong willpower to insist on eating only these foods for a month.
We can set an open day for ourselves every week and eat whatever we want on the open day.
Someone asked, won't this slow down the speed of losing weight? Shouldn't losing weight be sticking to the end?
The first thing to say is that only from the perspective of weight loss effect, of course, it is better to do it in one go. But considering psychological and environmental factors, setting a short-term goal for yourself and giving yourself a little relaxation after reaching it will make you more motivated and self-motivated, and finally it will be easier to achieve your goal.
However, in order to satisfy everyone's appetite and ensure that the weight does not rise on the open day, Xunzi shared some tips for everyone.
● Make sure you don't overdo your first meal of the day. Eat more protein and insoluble fiber (which is rich in beans). Protein will reduce your appetite for the next big meal and prevent all-round self-destruction, while fiber will prevent diarrhea after overeating.
● Drink grapefruit juice to absorb fructose (Poukari sweat or juice, etc.) before eating the second meal, that is, the real junk meal. ), although a small amount of fructose hardly affects blood sugar.
Have some lemon juice.
● Xiao S published a book about losing weight a long time ago. In the book, she called a sport "Baboon Shit". This action is very effective and the time is not long. You can do it.
Of course I want to!
The reason why we are so picky about our diet is to avoid carbohydrate intake and improve our basal metabolism.
What is basal metabolic quantity? It is the heat consumed by the human body in order to maintain the most basic living state of the body, that is to say, even if nothing is done, it will consume a certain amount of heat, which is basic metabolism.
● Basal metabolism declines with age, which is influenced by gender, body composition, hormone status and other factors. Genes also play a very important role.
● Basal metabolism accounts for about 65-70% of the total calorie consumption of human body, which is the most calorie consumed by human body, so it will greatly affect the speed of weight loss. That's why I hope to improve everyone's metabolic rate.
But dieting will cause muscle loss, reduce muscle tissue and further reduce basal metabolic rate. So simply dieting to lose weight will slow down the speed of losing weight and eventually enter the platform period. Exercise can prevent the loss of muscle tissue and increase the number of muscle tissue, which is the most effective method to promote basal metabolic rate.
You should exercise for about half an hour every day. If you have time, you will do a complete Duoyan Zheng weight loss exercise. If there is not enough time, the son will use the scattered time to do several groups of sports.
Such as squats, push-ups, sit-ups, tablets and so on. Do it when you have time. A group of exercises only takes a few minutes, and you can exercise for more than half an hour a day.
In this way, my son persisted for 30 days and unconsciously lost weight 10 kg, which was not very painful, the process was very pleasant, and even his body was much healthier.
I forgot to mention that the scorpion has lost weight 120 kg, and the base is relatively large. If a girl (or a man) has a small base, such as 100 kg and is as thin as 90 kg, there is no guarantee that you can reach your goal in 30 days.
In fact, no matter which way you lose weight, you will be a little uncomfortable at first. After all, good habits can't be formed in a day. So, little fat people, set foot on the road of losing weight early, and you will find yourself different!
PS。 After reading the message, I found I forgot to say an important question. If girls are physically weak, it is recommended to eat carbohydrates in small quantities every day or in large quantities on open days. Otherwise it may affect menstruation and health! !