First, what to eat to lose weight is healthy.
1. water
The human body needs enough water to maintain normal physiological functions. Every calorie of food needs one milliliter of water to maintain the metabolic balance in the body. The average person needs to consume 1.5 ~ 2 liters of water every day, which is equivalent to eight cups (about 200 ml per cup).
2. Milk and dairy products
A cup of 200ml milk contains about 23 1mg of calcium, 6.7g of protein and a lot of trace elements. Each person needs 800 mg of calcium and 80 g of protein every day.
3. Green tea
Replacing coffee with green tea can help burn fat. Green tea contains extremely high antioxidants, which helps to improve fat metabolism.
4. tomatoes
Tomato is rich in vitamin C and β-carotene, which is very beneficial to human health. In addition, fried tomatoes can provide a person with daily lycopene, which is a powerful antioxidant and helps reduce the risk of cancer, including pancreatic and stomach tumors.
5. Walnut
Almost all nuts are beneficial to human health, and the uniqueness of walnut lies in its rich long-chain polyunsaturated fat. In addition, eating 30 grams of nuts a day can help optimize the cell wall, thus reducing cholesterol and fatty acid levels.
6. vitamins
Daily multivitamins are the nutritional reserves of the human body. The food we eat every day sometimes does not provide all the nutrients the human body needs every day. At this time, multivitamins can fill the nutritional gap, even for the most cautious diners.
7.fish
Fresh tuna or salmon can provide us with a lot of omega-3 unsaturated fatty acids, which is good for our health.
8.cauliflower
Broccoli is one of nutritionists' favorite vegetables, which is rich in plant nutrients. In addition, broccoli contains antioxidants such as folic acid and lutein, which can reduce the incidence of age-related macular degeneration.
Second, a healthy way to lose weight
1. Avoid losing weight quickly.
Losing weight quickly is what every woman pursues, but this eagerness for success will only make you fall into the crisis of slimming and rebounding. Only by losing weight healthily can we stay slim forever. It is true that excessive dieting and excessive exercise will make you lose weight quickly, but in the long run, it will be a very difficult road, and you will return to your previous habits because you can't stick to it. Then, naturally, I gained weight again. Only slow weight loss can bring you health and gentleness.
2. Control the total calorie intake
Eating more does not mean eating more calories, just as 200 grams of boiled vegetables may not have more calories than 100 grams of cake. Some foods can not only increase satiety, but also contain lower calories, which is of great help to reduce calorie intake, while fresh fruits and vegetables are ideal diet foods. Some junk food or desserts contain higher calories. Therefore, if you want to lose weight, you'd better take healthy fruits and vegetables as the main part of your diet!
3. Stick to a balanced diet
Remember to adhere to the principle of a balanced diet, including eating at least 5 servings of fruits and vegetables every day, and then ensuring proper intake of protein, carbohydrates, fat, etc. A balanced diet is not only the key to a healthy life, but also helps you to stabilize your metabolism and blood sugar level, which is very beneficial to healthy weight loss.
4. Avoid foods high in sugar and fat for breakfast.
In addition, what bothers me most is "breakfast". First of all, I like to eat bread. Secondly, I have formed a habit that eating sweet bread is the only way to taste in the morning. I believe that many people have the same breakfast, and they are used to paying for the first meal in the breakfast shop. Of course, these foods are one of the biggest culprits of obesity. These foods are nothing but high in sugar, oil and sodium. The most terrible thing is that the chemicals added in processed food cannot be metabolized, making the body bloated.
5. Try to eat less afternoon tea.
As for those tempting afternoon refreshments, please ask your family to cooperate with each other for health, and change from regular to occasional, and only eat 1-2 times a month to relieve your thirst. The rest of the time, we will eat healthier low-temperature roasted nuts without seasoning, low-fat milk, low-sugar fruits and so on.
6. You must eat starch
Many people often equate carbohydrates with starch, but they are not the same. Carbohydrate refers to all substances composed of carbon, hydrogen and oxygen. Among them, fructose, lactose, glucose and other simple carbohydrates are most easily broken down by the body to provide energy quickly. Starch is a complex carbohydrate, which must be slowly digested and decomposed by enzymes in saliva and stomach before it can be gradually released into the blood and transformed into nutrients. Because of this, the satiety gained by eating starch will last longer than eating sugar.
7. In addition to providing physical satiety, starch is also an essential element for people to maintain spiritual pleasure.
Important organs of human body, such as brain, red blood cells and nervous system cells, all rely on glucose to operate. But many people dare not take a bite of starch in order to lose weight, and their bodies can't get energy. They must find their way out and use protein amino acid to convert it into glucose. This biochemical pathway is called "glycogen production" and must be driven by cortisol (also known as cortisol). Once cortisol is greatly increased, serotonin in the body is inhibited, which makes people.
8. Exercise more actively
Making your life more active doesn't necessarily mean that you have to sweat in the gym. Besides doing 30 minutes of aerobic exercise every day, there are many ways to help you burn fat faster. For example, reduce sitting time, walk frequently, take fewer elevators and take more stairs, and limit the time spent watching TV or surfing the Internet.