[Scientifically arrange three meals a day to lose weight and prevent obesity]
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. Chinese food is eaten quickly and much when you are hungry, and the intake often exceeds the sum of breakfast and lunch, resulting in excess calories, which are stored in the body in the form of fat, making the body fat. Many obese people often skip breakfast to lose weight, especially young lesbians. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to eat wine and meat.
[Lose weight: control staple food and limit sweets]
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250 ~ 300g g. Wheat, rice and some miscellaneous grains can be selected as staple foods, but we must strictly limit the amount of food we eat and develop the habit of eating seven or eight times full. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
[Eating fiber to lose weight]
Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.
[vinegar to lose weight]
Vinegar fever is rising at home and abroad. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking 15~20 ml of vinegar every day can play a certain role in losing weight. In recent years, a kind of "brown rice vinegar essence" produced in Japan is solid particles, which is easy to carry and take. Take 20 pills a day, and you will have obvious weight loss effect in one month. A kind of health vinegar made in Shanghai is also very good. In daily life, there are many ways to eat vinegar. You can dip it in, mix it with raw food, or put a little vinegar in the soup to adjust your appetite.
[Drink some water or soup to lose weight]
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.
Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight.
[Slow food to lose weight]
Slowing down the speed of eating at ordinary times can achieve the goal of losing weight. Japanese researcher Nakamura observed that obese men consumed the same amount of food in 8~ 10 minutes, while thin men consumed it in 13~ 16 minutes. In addition, he also investigated the number of times food was chewed. The results show that obese men need 7.7 times, obese women need 8./kloc-0 times, and ordinary men need 8.9 times. Then he tried to lose weight by slowing down his eating. The results showed that obese men lost 4 kg after 19 weeks, while obese women lost 4.5 kg after 20 weeks. Therefore, Nakamura pointed out that when food enters the human body, blood sugar will rise; When blood sugar rises to a certain extent and the appetite center of the brain sends a signal to stop eating, it often has eaten too much food. So fast food can lead to obesity. If you slow down the speed of eating, you can effectively control your food intake and lose weight. Therefore, you should chew slowly when eating.
[Drink less to prevent obesity]
The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.
Won't eating lean meat make you fat?
Some people think that fat contains a lot of fat, and people will get fat if they eat too much blood fat. And pure lean meat contains protein, which has high nutritional value, so the more the better. This view is actually incorrect. 1. 100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a high-protein and low-fat food. Its fat content is even higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. Second, people's fatness is related to the calories they consume.
Can you lose weight by drinking coffee?
Some people think that coffee can "scrape" oil and water, which has an exciting effect. Drinking more coffee may help you lose weight, but it's not. First, coffee can stimulate gastrointestinal secretion and increase appetite. Second, coffee contains caffeine, which can significantly increase the free fatty acids in the blood, which is the raw material for the synthesis of triglycerides in the liver. Third, people often add sugar to coffee. Therefore, people who like to drink coffee will not lose weight, but will gain weight easily.
Second, physical exercise.
Exercise increases energy consumption.
Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating.
Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days.
For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.
Here are some exercises that can consume 300 kilocalories:
Jog for 30 to 50 minutes.
Cycling 1 hour ~75 minutes.
Walk 1 hour ~l half an hour.
Swim for 30 to 40 minutes.
Play tennis for 45 minutes ~ 1 hour.
Jump rope for 30~40 minutes.
Third, the most suitable weight loss exercise for women
First, swimming:
In summer, nothing is more economical than swimming, and it kills two birds with one stone. It's so hot that it feels great to jump into the water. The data shows that the thermal conductivity of water is 26 times that of air. If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters.
In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft."
Second, climb the mountain:
The effect of climbing mountains to lose weight in summer is remarkable. The city is sunny and sweltering. Go to the suburbs, where the temperature is at least two degrees lower, plus rich vegetation, fresh air, and the mood becomes very happy. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. Experts say that "the best way to lose weight is aerobic exercise, and mountain climbing is the best aerobic exercise". Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat.
Third, take a walk:
Friends who are too lazy to move in hot weather can take a walk instead of walking along the road. Car exhaust pollution is serious and go to the park. Find someone with water and trees, and the tickets are not that expensive. I often go to yuyuantan park, and the ticket is only two yuan. There are various sports and fitness programs here, which are suitable for all kinds of people: sword dancing, gun dancing, playing Tai Ji Chuan and Mulan fan dancing; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home.
Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets.
However, having said that, the most important thing is "persistence". Sister Ziyi said, "I thank my family for sending me to learn dance since I was a child." That kind of high-intensity physical exercise can especially temper people's willpower. "This is one of the secrets.
Third, medication.
Drugs are used to increase energy consumption and suppress appetite. Caffeine, for example, generally increases the activity of the body by refreshing, and at the same time reduces the water in the body due to diuresis; But the latter effect can only temporarily reduce weight.
Risk: Some weight-loss products on the market contain fenfluramine, furosemide, thyroxine and other harmful ingredients. Consumers will not lose weight, but will damage their health. It is recommended to have the guidance of doctors and other personnel when using drugs.