1, the way to lose weight at dinner
It's time for dinner
Usually, dinner time should be arranged at least three hours before sleep time, because at this time, the food in our stomach has been digested almost, which will not affect our sleep quality.
And in order to lose weight, you should have time to do some activities between dinner and bedtime, which will also reduce the risk of getting fat. In other words, if you rest at night 10, then dinner should be at 6-7 pm.
(2) Dinner scale
Many people can't eat breakfast and lunch well, so it's wrong to eat heavy dinner. Under normal circumstances, dinner should be eaten until 7 minutes full.
The so-called 7-point fullness means that the stomach hasn't felt bloated, there is no sense of burden, and the appetite has weakened. I habitually want to eat more, but if I took the food away at that time, I wouldn't feel sorry and I wouldn't feel hungry before going to bed at night.
But if it's to lose weight, it's best to eat 5 minutes full for dinner. In other words, you don't feel hungry, you don't have a strong hunger, but you still have an appetite and want to eat more. The only drawback is that you will feel a little hungry before going to bed.
(3) Dinner food
Dinner should avoid high-fat, high-calorie and high-salt foods, which are not only difficult to digest, but also easy to cause fat accumulation and obesity. Here are three good foods to help you lose weight at dinner.
cucumber
Many people like to use fruit instead of dinner, but eating cucumber is better than eating sugary fruit. Because fruit contains sugar, eating it will make you fat, while cucumber has a good weight loss effect without hurting your stomach. Cucumber contains a kind of "propanol diacid", which can effectively inhibit the conversion of sugar into fat. So eating more cucumbers can help you lose weight.
Cucumber also contains a cucurbitacin, which has anti-tumor effect. In addition, eating more cucumbers can not only accelerate the excretion of intestinal spoilage substances, but also reduce cholesterol in the blood. Therefore, it is beneficial to patients with obesity and arteriosclerosis.
Although cucumber can be eaten as vegetables and fruits, it contains less vitamins and nutrients and is not suitable for eating alone. It is best to eat with other vegetables and fruits to absorb the nutrients needed by the body.
2. Hawthorn
Hawthorn can effectively reduce the cholesterol content and triglyceride in serum, making people slimmer.
Pectin contained in hawthorn fruit can adsorb the fat and toxin on the intestinal wall and then excrete it. In addition, there are lipolytic enzymes that can promote the digestion of fatty foods, and minerals such as vitamins, maslinic acid, citric acid, protein, calcium, phosphorus and iron.
3. Little carrots
Radish contains glucose, sucrose, fructose, double-stranded ribonucleic acid, vitamins and trace elements, which can regularly increase intestinal tension and peristalsis, shorten the residence time of food in the intestine, and is beneficial to food metabolism and waste discharge. Moreover, radish contains less calories and more cellulose, and it is easy to feel full after eating.
(4) Exercise after meals
I can't sit still after dinner. You should reasonably do some moderate exercise, such as doing radio exercises and taking a walk, which can be done within 20 minutes after dinner.
But if you want to do sports like fun running and yoga, you should do it at least 1.5 hours after meals, ideally 2 hours later. Because the stomach is no longer heavy at this time, it will not affect digestion, and it will be easier to exercise.
2, diet taboos to lose weight
1, all western food: Although there are many dishes, each dish only takes up a corner of the big plate, but the heat of western food is more amazing than that of Chinese food. An onion appetizer can have up to 800 calories, not to mention steak.
2. Disguised food: Many foods are characterized by health, but in fact they don't have much nutrition, such as various fruit drinks, vegetable biscuits and children's fruit desserts.
3. Big hamburger: increase the hamburger, double beef patties, and keep the price unchanged-can it really take advantage? The calories of a Big Mac can be as high as 1520 calories, which is all the calories a middle-aged woman needs in a day. Give up what she loves.
4. Stuffed bread: Bread itself is rich in nutrition, but it is different from chocolate, fruit and cream stuffing. Not only has sugar and calories doubled, but nutrition is also pitiful. Therefore, choosing the original whole wheat bread is a good performance for yourself.
5, a small cake with high calories: The cake doesn't seem to have so much fat and calories, but all kinds of high-calorie raw materials are added during the processing. Never let children get into the habit of eating cakes.
6, milk coffee: a cup of ordinary Starbucks white coffee is equivalent to two or two staple foods. But it's not the coffee's fault. Its calories are actually very low. If you like coffee, you'd better "slim down" it and choose a low-fat type without sugar and cream.
7. Food aroma in the supermarket: It is easiest to get hungry when shopping, and then being attracted by the aroma of snacks and meat products in the supermarket will make people eat twice as much at the next meal. Bring water and low-calorie biscuits when shopping, because you can't resist the temptation of food and avoid overeating.
8. Hard-to-refuse food around: There are more and more delicious foods, such as hamburgers, French fries, salads, barbecues, pizzas and desserts. When people are keen on new eating habits, they ignore the most fundamental sources of health: fruits and vegetables. These natural foods are the source of health.
9. Fried food: All fried food should be eaten less. Don't think that frying vegetables and bean products will be healthy. They also contain a lot of fat and should be removed from your menu.