Introduction: Losing weight is a way of life. When you have this lifestyle, how to arrange your diet reasonably 1 day? Scientific eating habits are the guarantee of a good figure. Let's get to know each other with Bian Xiao!

Eating a good breakfast is the key to start the metabolism of the day.

1, eat breakfast, breakfast is the key to start a day's metabolism, nutritionists recommend the most ideal breakfast: milk+cereal (bread, steamed bread, cereal, etc. )+a fruit or vegetable+an egg.

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 of 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.

Eat less greasy food.

19, try to use olive oil for cooking.

20, oil-free cooking, you can use soup, wine, lemon juice and so on. Instead of cooking dishes in oil.

2 1, using a flat-bottomed non-stick pan, the flat-bottomed non-stick pan can make food not stick to the bottom surface of the pan, and reduce at least 100 calories per meal.

22. Using the nozzle oil bottle, you only need to spray a little oil on the food surface every time you cook, which can reduce the heat.

23. Roasting, boiling or steaming are often used instead of frying and stewing to reduce calorie intake.

24. Remove the visible fat, prepare a pair of scissors in the kitchen, and remove the visible fat on the ribs, under the chicken skin and under the skin; When cooking soup, wait until the soup is cold before removing the oil slick.

Homemade low-calorie dessert

25, eat less chicken skin, chicken breast with skin contains 300 calories, and only 190 calories without skin.

26, eat more grains, nutritionists suggest that during the weight loss period, every day 150~200 grams of grains, breakfast can be divided into parts, and the rest can be arranged for lunch.

27. Eat clean and hygienic food.

28. Eat 50 calories less every day. Sugary drinks are much higher than this, so use white water or a cup of tea instead next time.

29. If you really want to eat snacks such as snack bags, potato chips, biscuits and chocolates, try to buy snack bags and give up attractive big food bags.

30. Don't go to the supermarket hungry. Embarrassed and appetizing bowel sounds will make us take big bags of food from the shelves.

Eat more fruit

3 1, don't eat sweets when you are tired, sweets will consume the body's vitamin B, and eating sweets when you are tired will make you more tired and increase fat!

32, homemade dessert, 60 grams of ordinary ice cream contains fat 10 grams, calories 160 calories. Now we use 200 grams of strawberries (without fat, only 52 calories) to pour a spoonful of low-fat yogurt (with fat 1 gram and calories 10 calories) instead, which not only satisfies the desire to eat dessert but also does not get fat.

33, drinking soup, food into a lot of water, can reduce the calorie intake of 26% when eating.

34. Eating warm food and too cold food will lower body temperature and slow metabolism. Usually, vegetables are cold before cooking, so eating raw salad may not help you lose weight. The best way is to scald the vegetables with water before eating.

35. Eat foods rich in vitamin b6: Vitamin b6 is an important vitamin for metabolizing protein and carbohydrates, and also a "catalyst" for fat decomposition. It is recommended to get it from food. Bananas, carrots, soybeans and chicken are rich in vitamin b6.

36, eat more tomatoes, tomatoes are rich in lycopene, lycopene can reduce calorie intake, reduce fat accumulation, and supplement a variety of vitamins to maintain a balanced nutrition. If you eat in a restaurant, you can replace tomatoes with a glass of tomato juice.

Chew every bite of food for a long time.

37. Take healthy snacks with you. Apples or carrots were rated as the best food for weight loss. They have a certain sweetness, can satisfy your desire, and take some time to complete.

38. Order a meal: Choose a meal in a day and specify the type of food. For example, starting from today, we will only eat vegetarian food and porridge for dinner every day.

39, homemade salad dressing, mayonnaise 1 spoon contains 100 calories, tomato sauce only 16 calories, tomato sauce instead of mayonnaise salad can reduce 84 calories, if you switch to mustard, lemon juice or apple vinegar, the calories will be lower.

40. Eat thin pizza. Usually, a thick pizza contains 350 calories, while a thin pizza contains only 220 calories.

4 1, each bite of food is chewed 20 times.

42. Putting food in small plates can reduce the food intake by one third.

Don't starve yourself.

43. Eating Chili peppers in the morning and red peppers for breakfast can reduce the amount of food for lunch and dinner.

44.3 cups of green tea and catechins in green tea can inhibit lipolysis and improve metabolism. Drinking three cups of green tea a day can reduce the waist circumference by about 5% for three months.

Drinking coffee and unsweetened coffee when you are hungry are good low-calorie drinks, which can delay hunger. It is best to drink decaffeinated coffee. Special note: people who feel uncomfortable drinking coffee should not try it.

46, slow down, stop, it takes 20 minutes for the stomach to digest food, and then the satisfaction will be transmitted to the brain, so eat slowly before you feel "full", stop between each dish, and stop after seven minutes of fullness, which can reduce calorie intake.

47. When sitting in front of the mirror, you will pay special attention to your diet. Eat gracefully and the speed will naturally slow down. At the same time, when you eat in front of the mirror, you will think more about your health-no matter how fat you are, you won't look good, so eat less.

48. Don't starve yourself. Being hungry for a long time will make your body feel "very deficient". As a result, you will eat far more than you need. Even if I'm full, I can't finish talking. I'm a little hungry but not particularly hungry. This is the best time to eat.

Editor's Note: Occasionally buying small bags of snacks and drinking coffee can also delay hunger, indirectly lose weight, and make you thinner and thinner, so that you have a perfect body! No kidding!