2. 25-30 grams of fiber a day can't be consumed and absorbed by the human body, but staying in the body for a long time will produce satiety and reduce the desire to eat. Whole wheat, beans, nuts and dried fruits are all high-fiber foods.
3. Eat fiber in the morning: for example, adding fruits and vegetables to breakfast will help control appetite in the afternoon.
4, don't eat too little, the hungry body will automatically store fat, and the correct way to lose weight is to eat healthily.
5, twice a day, recommended meals: milk, yogurt, fruit, nuts, meal time: about 10 in the morning, about 3 pm.
6.3 Two staple foods and carbohydrates are the daily fuel for the body. Rejecting staple food means a quick rebound.
Eating less and eating more is good for slimming.
7, using dinner to edema, eating edema food for dinner can help us eliminate toxins after a hard day, vegetables can be edema of bitter gourd, melon and so on. You can eat some mung bean soup, barley porridge and so on as the staple food.
8. Every day, fruits and vegetables 1 kg 4, 500 grams of vegetables and 200 grams of fruits contain a certain amount of sugar. It is forbidden to use fruits instead of vegetables during weight loss.
9. Take 65,438+0,000 mg of calcium daily. Under the same calorie consumption, the average daily intake of calcium is 65,438+0,000 ~ 65,438+0,500 mg, which is 2.7 kg more than the daily intake of calcium of 600 mg.
People who eat 250 grams of dairy products and more low-fat dairy products every day have less fat than the average person.
1 1, eat fish four times a week. omega -3 fatty acids in fish help decompose fat.
12, take one food at a time, and only take out 1 food every time you open the refrigerator, such as a yogurt or a small piece of chocolate. The idea of taking out the whole box and putting it back after eating the rest often leads to the result that there is nothing left after eating.
Try to have dinner early.
13. Don't eat in front of the refrigerator or cupboard, go to another room and sit down and enjoy the delicious food you get.
14. Eating 1~2 kiwifruit and its nutrients after meals is helpful for food digestion and fat decomposition.
15, dinner should be as early as possible, and dinner should be finished 4 hours before going to bed.
16, 50 grams of nuts every day, nuts contain trace elements that help catalyze fat.
17, drink boiled water slowly: drink 6~8 glasses of water every day, drink slowly to avoid edema.
18, less salt: no more than 6 grams of salt per day.