Many of us rudely think that controlling diet means eating less, and we can't say that you are wrong, but eating less is just for the sake of appetite. This way of controlling diet for the sake of appetite is a bit rude.
If you want to lose weight more smoothly, you must know what to eat, how much to eat, how to eat, when to eat and when not to eat.
The following five suggestions, if you can do it, you can lose weight smoothly. Let me explain it in detail.
To lose weight, you need to reduce calories, but you can't lack nutrition, so the diet must be comprehensive and balanced, not across the board.
In our diet to lose weight, we can eat less carbohydrates, such as rice, noodles, starch and other staple foods.
But protein, vitamins and various trace elements must be rich and comprehensive. For example, you can eat more meat, vegetables and fruits.
What we eat to lose weight is to adjust our diet. Generally, the ratio of three nutrients, namely carbohydrate, protein and fat, is adjusted to 4:3:3, which is more conducive to weight loss.
The specific operation need not be too detailed, and the ingredients can be directly mixed according to the quantity or weight, such as 400g of rice, 300g of lean meat or eggs and 300g of oil or nuts a day.
A diet with calorie intake lower than basal metabolism is called severe dieting, that is, your daily dietary calories can't meet the basic consumption of a day, and this diet is too little.
Calorie intake is lower than basal metabolism, which will lead to the decline of various organisms in our body. For example, some people don't eat for a few days, and the next day they will get lung pain when they take takeout.
So many people think that the dietary advice given above is a bit excessive, but it is not much. Your appetite can't be lower than your basal metabolism, and you can't fall into a heavy diet.
How much do you eat? Actually, it's eight points full. I feel full and my strength has been restored, but I still feel that I am not satisfied, that is, I am in a state of eight points full.
It takes several days to get used to this feeling of being full. I don't feel full when I eat, but I feel full after eating for more than ten minutes. This is eight points full.
Eating less and eating more meals is beneficial to control our blood sugar level, so it can maintain our body metabolism well and is very beneficial to lose weight.
Therefore, during the period of losing weight, we should take the form of eating less and eating more meals, such as the first suggested amount of food. After one meal, we will eat more and eat less, but after three meals, we will eat less and eat more.
Obviously, your blood sugar will fluctuate greatly after eating a meal. After eating in the morning, it is easy to overeat when you are hungry at night.
If we eat three meals, then on the one hand, we can avoid overeating, on the other hand, our blood sugar is very stable, so our metabolism is very stable, and there will be no slowdown in weight loss.
For most people, three meals a day is enough, which is already a form of eating less and eating more. Some people may eat four or five meals, which will be a little troublesome and the effect may not be better.
Generally, it is relatively easy to get fat during these two periods, late at night and after exercise, so we suggest not to eat during these two periods when losing weight.
When we stay up late, cortisol is relatively high. The increase of cortisol slows down our body's metabolism, and excess calories can easily accumulate into fat.
Therefore, we should not eat in the middle of the night, and we should not eat in the case of lack of sleep and too much pressure, that is, we can't rely on eating to boost our spirits.
In this state after exercise, although supplementing heat in time can make our body recover faster, at the same time, the absorption ability of the body after exercise is very strong.
So eating after exercise is easy to gain weight. For example, Japanese sumo wrestlers eat and sleep after practice, so they accumulate fat very quickly.
In fact, three meals and five grains are not easy to gain weight. The diet that is really easy to get fat is snacks, especially sweets and frying. These two foods tend to get fat.
The first is fried food, which generally contains a lot of carbohydrates and fat, so after we eat it, it will be decomposed into energy immediately, resulting in a lot of heat surplus.
Excess calories is the main process of getting fat, so fried food feels underfed, but it is particularly easy to get fat when eaten and needs to be avoided as much as possible.
The most common sweetener is sugar, and sugar is basically carbohydrate, so sweets with sugar as sweetener are easy to cause a lot of excess calories.
At present, there are sugar-free drinks made of sweeteners such as aspartame and sodium cyclamate on the market. Try not to eat sweets. The body will mistakenly think that this is sugar, so it will be hoarded as garbage fat that is difficult to consume.
Do the above five points, and your weight loss process will be smoother. You may ask what "tact" means. Smooth means that the weight loss process will not be too uncomfortable, and the weight loss effect is obvious. It's called tact.
I am Wangwang exorcist,
References:
Qiu, man. Analysis on the methods of diet control for obese adults [J]. Massage and Rehabilitation Medicine, 20 10/0,01(17): 54-55.
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