1, the fastest way to lose weight
1。 Control eating time
During weight loss, try to get rid of dinner before 8 pm, and it is best not to eat anything within 3 hours before going to bed. This is also to prevent food residues from accumulating in the body not only waste, but also fat and fat.
2。 The total calorie intake of food is low.
Lose weight not by eating less, but by controlling the daily calorie intake, which is the best state between 1500 calories and 1200 calories. Pay special attention to controlling the amount of food you eat at dinner, and don't eat foods that are too greasy and high in fat. This will not only make you fat, but also increase the outbreak rate of blood lipid-related diseases.
3。 Control the speed of eating.
Different people eat fast and slow, and slow eating speed is slimmer than fast eating. You can lose weight by controlling your eating speed. This is because when food enters the human body, blood sugar will rise, and when its level reaches a higher level, the brain will send a signal to stop eating. When a person eats too fast and the brain gives instructions, he has already eaten a lot.
4。 Prevention of constipation
Although healthy weight loss will not cause constipation, constipation will lead to obesity. Many obese people are generally constipated, so we should eat more foods rich in dietary fiber to make the intestines smooth, and toxins and wastes can't accumulate, which solves the problem of defecation, not only can slim the waist and reduce the stomach, but also is beneficial to health.
For example: hawthorn, pepper, poria cocos, star anise, red fruit and so on.
5。 Eat less high-sugar snacks
In daily life, eating more fresh fruits and vegetables is the best choice. For MM who likes sweets, be sure to keep your mouth shut, especially for snacks with high sugar and calories, especially for MM who loves sweets. If you want to lose weight, you must keep your mouth shut and eat less snacks with high sugar and calories. Don't touch alcoholic drinks either, it's a sin to lose weight.
For example: popcorn (100g/459 calories), chocolate (100g/550 calories), potato chips (100g/555 calories), potato chips (a box/1047 calories) and sunflower seeds (550 calories).
6。 aerobic exercise
In addition to ensuring the control of the total calories of food, we should also insist on exercise. Through exercise, we can improve the speed of human metabolism, accelerate the consumption of calories and excess substances, and take a two-pronged approach with diet control to lose weight quickly and effectively.
If you have the habit of exercising now, you can change the way and intensity of exercise. For example, long-distance running can add 30 seconds sprint on the basis of long-distance running.
This is done to ensure that the effect of consolidating weight loss is not easy to rebound. If you are worried that the leg muscles will harden and grow into muscles due to excessive exercise, you can do stretching massage.
If you don't have exercise habits, you can do some simple exercises at home, such as skipping rope, hula hoop and aerobics.
7。 Eat a moderate amount of spicy food
Compared with people who drink clear soup, people who drink Chili soup consume about 60% less food in the next meal on average. Pepper can promote human metabolism in new cities, help excrete waste in the body, and have a direct and indirect effect on people's weight loss.
Capsaicin in pepper can reduce hunger, and its spicy taste makes your body temperature rise, which makes the human body consume more energy. Moreover, people who don't like Chili peppers have greatly reduced their desire for sweet, greasy and salty food after being stimulated by taste, thus playing a role in losing weight.
8。 Watch less TV
Many adults spend most of their time on TV. According to the research, after the experimental people are forced to watch half of TV, the average daily calorie consumption is about 1 19 calories. This data shows that watching less TV contributes to the consumption of calories.
9。 Eat in a small bowl
In view of the effect of eating large and small bowls to lose weight, the researchers conducted a self-help experiment of eating ice cream. Two plates of different sizes were distributed to two groups, and spoons were also distributed. The final result shows that the number of people who eat large ice cream is about 30% more than those who eat small ice cream, while the number of people who eat large ice cream is about 57% more than those who eat small ice cream. The experimental data shows everything, so let's eat it in a small bowl.
10。 Eat more fruits and vegetables.
Meat, especially fat, contains too much fat, which is rarely consumed as energy, and the rest will be stored in the body as fat, while eating more fresh fruits and vegetables will not be converted into fat. Some sugar-free vegetables have a good effect on losing weight. This effect is not used as medicine, but can fill the stomach without increasing excess calories.
1 1。 Proper exercise during physiological period
According to experts' research, if women can persist in exercising two weeks after ovulation and two days before physiological period, they will have obvious slimming effect. The reason is that during this period, estrogen and progesterone in the body reach the highest level, which can help the body consume fat and convert it into energy. At this time, the fat stored in the body spontaneously burns after exercise.
12。 Let the mood relax
People who are often under high pressure are more likely to get fat, because when you are under pressure, stress hormones in your body will try to release, stimulate obese cells in your abdomen and make fat accumulate, which is called toxic obesity. It will stimulate your appetite, make you have the habit of overeating, and bring about additional diseases such as heart disease and diabetes, so proper relaxation, such as going out to climb mountains and listening to music, is conducive to losing weight.
2. How to eat a slimming breakfast
How to eat one: "aftertaste breakfast"
Breakfast content: leftovers, fried rice, leftovers, boiled noodles, etc. Popular reasons: Many family "mothers" will cook more when cooking dinner, cook fried rice for their children and family the next morning, or heat the leftovers. This kind of breakfast is convenient to make, rich in content, basically the same as dinner, and is usually considered to be comprehensive in nutrition.
Expert comment: After the leftovers stay overnight, vegetables may produce nitrous acid (a carcinogen), which will be harmful to human health.
Suggestion: Try not to eat leftovers; Make breakfast with the rest of the food, and be sure to keep it well to avoid spoilage; The food taken out of the refrigerator should be heated thoroughly.
How to eat 2: fast food breakfast content:
Reasons for the popularity of various Western-style fast food: Western-style fast food, such as hamburgers and fried chicken wings, has always been the dietary preference of fashion people. And many fast food restaurants also provide breakfast, such as hamburgers with coffee or milk and black tea, which is convenient, fast and delicious.
Expert comment: This high-calorie breakfast is easy to lead to obesity, and long-term consumption of fried food will also be harmful to the body. Western-style fast food is used for breakfast, and low-calorie food must be eaten for lunch and dinner. In addition, this western-style breakfast also has the problem of unbalanced nutrition, which is high in calories, but often lacks vitamins, minerals, cellulose and other nutrients.
Suggestion: Choose western-style fast food for breakfast, add fruit or vegetable soup, keep a balanced nutrition and ensure the intake of various nutrients. In addition, it is best not to eat it for a long time.
How to eat three: traditional breakfast breakfast content:
Reasons for the popularity of fried dough-strips soybean milk: Many people are used to eating fried dough-strips soybean milk in the morning under the leadership of their grandparents since childhood. They are not only used to this way of eating, but also have years of "savings" emotionally.
Expert comment: Fried dough sticks belong to high-temperature fried food, which has the same problem of high fat as sesame cakes and fried dumplings. After food is fried at high temperature, the nutrients will be destroyed and carcinogens will be produced; Moreover, fritters are high in calories and oil is difficult to digest. In addition, soybean milk is also a medium-fat food. The oil content of this breakfast combination obviously exceeds the standard, which is not suitable for long-term use.
Suggestion: there must be vegetables or fruits for breakfast. It is best to eat soybean milk fritters at least once a week, and the lunch and dinner on that day must be as light as possible. Don't eat fried, fried, fried food, and add more vegetables.
How to Eat 4: Snack Breakfast Breakfast Content:
All kinds of snacks, such as ice cream, biscuits, chocolate, etc.
Popular reason: Many people will put some snacks at home for a rainy day. After getting up in the morning, when time is not very abundant, I often take some snacks as breakfast, which is convenient and fast.
Expert comment: It is ok to eat snacks such as biscuits and chocolates when you are hungry, but it is very unscientific to regard snacks as the most important breakfast in three meals a day. Snacks are mostly dry food, which is not conducive to digestion and absorption for people who are semi-dehydrated in the morning. Moreover, the main raw material of biscuits and other snacks is grain, which can provide energy in a short time, but it will soon make people feel hungry, and the blood sugar level will drop significantly near noon. Eating snacks for breakfast can easily lead to malnutrition, physical decline and various diseases.
Suggestion: Don't replace breakfast with snacks, especially don't eat too much dry food. Breakfast food should contain enough water. If breakfast is too dry that day, you can add a cucumber.
How to eat five: sports breakfast breakfast content:
Breakfast bought by the roadside, eating while walking, manual, foot moving, mouth moving, whole body exercise is more popular. Reason: Working-class people spend their mornings in a hurry, especially when they live far away from their units, and breakfast is often solved on the way. Foods such as steamed buns, tea eggs, Chinese buns and pancake fruit sold at the entrance of the community and near the bus station are their first choice. If you buy one, you can eat it while walking.
Expert comment: eating while walking is not conducive to gastrointestinal health, which is not conducive to digestion and absorption; In addition, street food often has health risks, and it is possible to get sick from the mouth.
Suggestion: If you choose street snacks for breakfast, first, you should pay attention to hygiene, and second, you'd better buy them home or eat them at work. Try not to eat breakfast on the way to work, so as not to damage your health.