First of all, it should be clear that the premise of diet control is to ensure the normal intake of nutrients needed by the human body, rather than blindly dieting. Simply dieting can make you lose weight in a short time. However, long-term dieting will lead to the lack of calories and nutrition, the body can not maintain normal metabolism, and malnutrition will occur. Slowly, health will get worse and even get sick.
Healthy weight loss requires a reasonable diet structure;
(1) There are many kinds of foods, and the cereal-based dietary pattern can not only provide enough energy, but also avoid eating too much fat. Coarse grains can provide more dietary fiber and other nutrients and feel fuller at the same time. Many people think that eating crude fiber food is beneficial to lose weight, and the more you eat, the better. Actually, this is a misunderstanding. Excessive intake will increase the gastrointestinal burden and affect the absorption of nutrients such as calcium and iron. Dietary Guidelines for China Residents suggest that 50 ~ 100g coarse grains, such as millet, corn, buckwheat and oats, should be consumed every day.
(2) Adequate Vegetables and Fruits "Dietary Guidelines for China Residents" recommends that adults in China consume 400-500g of vegetables and 0/00-200g of fruits every day. Vegetables and fruits can provide carbohydrates, cellulose, vitamins and other important nutrients for the human body. Vegetables and fruits are large in size, low in energy and rich in vitamins and minerals necessary for human body, which can not only give people a feeling of fullness, but also avoid excessive energy intake. Although fruits and vegetables are rich in vitamins and carbohydrates, they have endless benefits, but their nutritional components are relatively simple, especially the essential unsaturated fatty acids and protein. Long-term single slimming of fruits and vegetables will inevitably lead to the loss of nutrients such as protein and minerals in the body. Slowly, the body will send out a danger alarm.
(3) Increase the intake of milk and dairy products. Drinking 300g milk or equivalent dairy products every day can provide protein, zinc, riboflavin and calcium for human body. Calcium helps to enhance bone density and prevent colon cancer and hypertension.
(4) Drink at least 1200ml of water every day.
(5) Take a proper amount of fat, but pay attention to controlling the amount of edible oil. The average consumption of edible oil for urban and rural residents in China is 42g, while the recommended consumption is 25g. Control the intake of high-fat and high-calorie foods, such as fried foods.
(6) Limit the intake of sugar and alcohol. Sugar, like alcohol, only provides calories and contains almost no other nutrients. Excessive intake will also replace other food sources to convert energy into fat and store it in the body. Dietary guidelines for China residents suggest that women should not drink more than 15g and men should not drink more than 25g per day.
One of the keys to losing weight is to reduce calorie intake. Therefore, if you choose foods with large volume and low calories, you can eat your stomach and lose weight. Foods contain different calories. Eating more does not necessarily mean more calories, and eating less does not necessarily mean less calories. For example, eating 35g steamed bread is the same as eating 70g sweet potato,120g potato. This reminds us that when dieters choose food, they can eat large pieces of low-calorie food and not get fat. For the same quality food, we should also choose low-calorie food. For example, 50 grams of boiled eggs contain much less calories than 50 grams of fried eggs.
Besides paying attention to diet, we should also keep regular exercise habits. Exercise is the healthiest way to lose weight, but it is important to stick to it. Thin people should follow the principle of gradual progress, which varies from person to person. Different people, that is, different objects and obesity are treated differently, and targeted physical exercise is taken. Step by step, that is, the principle of gradually increasing exercise load, only a certain intensity of stimulation can change the adaptability of the body. Too little exercise has no exercise effect, but too much exercise will cause damage to physical function. In a random weight loss experiment for obese women, people who insist on regular exercise (aerobic exercise) are compared with those who integrate exercise into their daily lives (focusing on increasing the time and intensity of leisure exercise every day). No matter what method is adopted, as long as 1 year is adhered to, it will have certain effects.
Exercise can not only consume too much energy, but also improve the body's metabolism and physique. Because if you only rely on diet control to lose weight, it is often easy to lead to muscle loss, decreased metabolism and poor physical fitness; Regular exercise can promote muscle synthesis and improve body metabolism.
It is important to lose weight scientifically step by step. Most dieters want to lose weight as soon as possible, the more the better, and it is best to lose one person a day. This is unscientific in nutrition. Under normal circumstances, a person can reduce energy by 500 ~ 700 kcal per day, and it is advisable to lose 0.5 ~ 1 kg per week. Losing weight quickly in the short term will bring a series of adverse consequences, such as malnutrition, rapid weight gain, anorexia and so on.