It is everyone's nature to love beauty, especially girls. I want to keep myself slim and beautiful every day, dress casually and feel happy. In fact, not only girls but also boys feel the same way. Being overweight not only affects your figure, but also your health.
Keeping a healthy and slim figure requires methods and skills. You can lose weight every day if you master it. The specific methods are as follows: First, pay attention to your total energy every day.
If you want to keep in good shape, you must know your daily weight, that is, you should know how much you should eat every day, that is, the amount of food you eat. How much do you eat every day? Generally speaking, how much energy is needed every day can be calculated according to the formula.
Total energy required for one day = ideal weight (kg) x energy required per kg of ideal weight.
For example:
Zhang XX, female, 30 years old, weighing 60kg, height 160cm, moderate physical labor intensity.
1, first calculate the ideal weight = 160- 105 = 55kg.
2. Calculate her body mass index =60 divided by her height (square meters) =24.43, which belongs to the overweight range.
3. According to the daily energy supply table above, the ideal weight is 30kcal/kg.
4. Calculate the total energy = ideal weight (kg)55kgX and the energy required for each kg of ideal weight 30k ackl = 1650 kcal.
However, we can't limit energy indefinitely. Generally, the lower limit of daily energy intake for men is 1.500 kcal, and for women it is 1.200 kcal. Knowing your daily energy supply is very helpful to maintain your diet.
Second, we should pay attention to the frequency and timing of eating.
Keeping a regular diet on time is more conducive to the cultivation of good eating habits.
1, three meals plus meals (one snack in the morning and one snack in the afternoon) can maintain blood sugar and promote metabolism. It is not recommended not to eat, so as not to eat the next meal with an empty stomach and unconsciously eat too much.
2. Dinner should be 4-5 hours apart, and snacks can be added in the middle of 2-3 hours.
3. Snacks should choose low-calorie and low-fat foods, such as fruit, yogurt, skim milk or low-sugar soybean milk.
Third, we should pay attention to our ability to solve problems.
If you want to keep in good shape, you must know about food and avoid eating high-calorie and high-fat food, which will lead to soaring weight.
1, mining? Question? Food has no problems and solutions.
2, you can choose and buy independent packaging of food, such as soda crackers, fruit slices, etc. And pay attention to the right amount of food every time to avoid eating too much unconsciously.
3. In addition, when attending banquets, buffets and even traveling, you should exercise self-control, eat in moderation, and choose low-calorie, low-fat and low-sugar foods. Do a principle of eating less and not being full.
4. If you gain weight, you should record the food you eat every day, the time and the weight of the food, and find out what the problem is. Only by finding the root of the problem and improving it, your weight will naturally drop slowly. The advantage of this is that it not only exercises your core grasp of losing weight, but also keeps your slim figure for a long time.
Fourth, pay attention, by chance? Overeating? This is normal.
Many people feel as if they have made a big mistake after accidentally overeating. In fact, self-regulation after overeating is the most important thing. After overeating, it is necessary to increase the consumption, drink more water, eat more coarse grains and vegetables, remove body fat, and insist on drinking 2~3 cups of black camellia oil (hawthorn 25g+ green tea 12g) together every day to clear the intestines and remove fat. Increase excretion and light diet three days after overeating, and maintain the existing diet structure after overeating consumes more calories.
Fifth, we should pay attention to maintaining and maintaining good eating habits.
It is easier to lose weight than to keep it. If you want to stay slim for a long time, work hard every day, and your slim figure will not be far away.
1, the diet should be low in fat, sugar and calories.
2, eat more vegetables and coarse grains, eat fruit every day. Vegetables and coarse grains contain crude fiber, which increases satiety, is beneficial to excretion and is very helpful to weight control.
3. Drink soup or a cup of warm water before meals to increase satiety, reduce intake and achieve the effect of controlling intake.
4. To maintain a slim figure, we should distinguish between foods with high calorie, high sugar and high fat and foods with low calorie and high fiber.
High-calorie and high-fat food: animal offal, animal skin, fat meat and processed meat food.
High-sugar food: bread, cake, dessert, beverage, milk tea, etc.
Try to avoid and eat less fried, barbecue, stir-fried, braised, fried and other foods, so as not to get fat unconsciously after eating too much, which will bring trouble to yourself and affect your health.
Sixth, pay attention to the skills of eating out.
We all live in an era of fast and convenient life, and it is inevitable that friends and relatives will invite us out for dinner and parties, which will undoubtedly bring some trouble to our weight control. If you don't go to make instant noodles, you don't know what to do. If you master the skills of eating out, you won't worry anymore.
1, choose cooking with less oil, mainly boiling, stewing, boiling and frying, and avoid stewing, frying and frying. Some people will definitely say that it is impossible to cook in your way while eating, so don't worry, there are still ways to improve.
2, avoid high-fat foods, such as ribs, braised pork, fish skin, pig's trotters, coconut milk and so on.
3, a balanced diet, to maintain the weight of rice, meat, vegetables, you can choose clear soup, and to separate oil. You can prepare an extra bowl with a bowl of hot water, and put the vegetables in a hot water bowl to soak in hot water, which can reduce excessive oil intake. If you feel embarrassed, you can pack more rice, eat half without eating the other half, and put the food on the half that you don't eat. Rice can absorb oil, which can also reduce oil intake.
4. Adjust the order of eating. As mentioned above, if the cooking method cannot be changed, then adjust the order of eating. Drink a bowl of soup or a cup of warm water before eating, then eat vegetables, then eat meat, and finally eat staple food. This adjustment of eating order can also reduce the intake of 300 kilocalories after meals.
You can't avoid drinking when eating out. Try to avoid drinking alcohol, because alcohol is a pure calorie food, and if you drink too much, you will only gain fat. If you drink, choose diet soda, green tea, lemon tea (sugar) and other drinks.
6. The reason why the dishes outside are delicious is that too many seasonings are added, such as cooking oil, sugar, monosodium glutamate and sodium salt. , so as to minimize eating out and avoid excessive intake.
The six points for attention in diet are introduced above, and the following is the introduction of 1 exercise, as follows: 1 Exercise is to maintain consumption and maintain the stability of metabolism, and exercise at ordinary times is to expel excess waste, garbage and toxins from the body and achieve good health. The usual exercise should be kept for more than 30 minutes every day, and aerobic exercise should be combined with strength training. Aerobic exercise should choose low-intensity exercise, such as brisk walking, jogging, swimming, skipping rope, hula hoop, etc., each exercise time should be more than 30 minutes, 4~5 times a week.
Strength training can choose abdomen, push-ups, sit-ups, squats and so on. And you can exercise for 30 minutes at a time and stick to it 3~4 times a week. Supplementing protein and protein after strength training can increase muscle formation and tissue repair, and relieve muscle soreness and other symptoms.
Conclusion: To keep a slim figure, we should pay attention to diet and keep a certain amount of exercise, which is of great help to our health. A slim figure is not only beautiful, but also your only health.