No longer afraid of the temptation of food, if you want to lose weight, then overeating is the biggest taboo, so in order to keep your weight loss plan from being destroyed, the following is to share the temptation of not being afraid of food, and your health is in your own hands. Let's take a look!
No longer afraid of the temptation of food 1 Washing and cooking can be turned into exercise.
Kong Lingzhi, deputy director of the Bureau of Disease Control and Prevention of the Ministry of Health, explained at the inaugural meeting of the Alliance of Health Communication Ambassadors in China that "walking 10,000 steps every day" is a well-known health goal, and to achieve this goal, we must first understand the concept of "1 0,000-step exercise". "1 1000 steps of exercise" is a unit to measure our exercise, which is equivalent to walking at a speed of 4 kilometers per hour 1000 steps (about 10 minute).
"1 1000 steps of exercise" is not a fancy concept, it can be transformed into a convenient and practical "ruler" to measure the amount of exercise of an activity in a period of time. This is the first move of activity and fitness put forward by the national healthy lifestyle campaign-taking thousands of steps as the ruler.
With a unified unit as the basis, the goal of "walking 10,000 steps a day" is no longer limited to walking, and even some activities that are not sports can be converted into several "1000 steps activities" through this ruler. People can accumulate various activities such as daily life, work, travel and sports according to their own time schedule and living habits, and calculate how many "1 1000-step exercises" their daily activities are equivalent to.
For example, walking at a medium speed (4 km/h) for 10 minutes is equivalent to completing 1 0,000 steps, while walking on a horizontal hard surface at a slow speed (3 km/h) takes 20 minutes to complete 1 0,000 steps. In addition, you can also complete the exercise of 1 1000 steps by cycling for 4 minutes at a speed of more than 16 km per hour. Yoga and aerobics, which are popular among white-collar workers, can achieve the effect of 1 1000 step exercise only by practicing for 7 minutes and 6 minutes respectively.
Washing dishes, ironing clothes, cooking, sweeping the floor, looking after children and other housework. It is often considered to take up people's exercise time. What makes parents who are troubled by housework happy is that now they can use this "ruler" to incorporate housework into their daily exercise through simple transformation. Sweep the floor for 8 minutes and cook 13 minutes, which is equivalent to walking 1 1000 steps.
No longer afraid of the temptation of food
Studies have shown that 90% people with normal body mass index can achieve the goal of preventing overweight development as long as they eat one or two meals a day (about 40 grams of rice or 5 grams of cooking oil). A healthy lifestyle is not a life of abstinence. When we eat high-energy and high-fat foods, we can achieve "a happy life and a balanced diet" by self-regulating energy intake and exercise.
Every 100 kcal needs 2,400 steps to offset. For example, a crisp cone has about 139 kcal of energy. If you want to offset this part of energy, you need to complete about 3,800 steps. You can choose to walk at a medium speed, wash dishes, mop the floor and play table tennis to consume energy.
"Step by step" requires step by step.
For people who have no exercise habits or weak constitution, there is no need to force themselves to complete 10 thousand steps of exercise every day at a time. For the average person, as long as you stick to a lifestyle of 4000 steps a day, you can effectively promote health. On this basis, step by step, "step by step" is the highest level goal, not the only choice.
However, each activity should be more than 65,438+0,000 steps. If you feel your heartbeat and breathing faster, you can talk continuously with the rhythm of breathing, but you can't sing. Only "effective" exercise is accumulated in the "exercise account" of the day. This is the third and fourth move of exercise and fitness-step by step, feeling hard.
No longer afraid of the temptation of food. Every fat man always looks around. Thin people are envious. In fact, every fat man is a potential stock, but every time he vows to be thin, he is forgotten under the temptation of food. For foodies, it is really too difficult to be thin. In the afternoon, if you don't eat snacks, you feel something is missing; If you don't eat midnight snack at night, you always feel something is missing. But if you don't eat, you feel hungry, and if you eat, you are afraid of getting fat.
If only I could eat a little and be full, I wouldn't have to endure hunger and I wouldn't be afraid of getting fat. This time, let everyone follow their inclinations and introduce some dietary methods that can make you full after eating a little, so as to achieve the effect of losing weight.
Drink warm water ten minutes before meals.
Warm water can stimulate the stomach and brain center and make the brain feel full. If you drink a glass of water slowly before meals, you will feel full and reduce your appetite, just like the principle of drinking soup before meals.
Eat fruits and vegetables before meals.
Fruits and vegetables contain a lot of dietary fiber, so eating vegetables before meals can avoid overeating. In addition, it can also accelerate the excretion of food, which is of great help to lose weight. In addition, dietary fiber in fruits and vegetables can also slow down the rise of blood sugar level, and eating it before meals can also avoid the sharp rise of blood sugar level after meals and inhibit the occurrence of obesity.
Stay hungry for five minutes before eating.
The feeling of fasting lasts about five minutes. If you can survive this period, you will naturally reduce your desire to eat and have the effect of reducing your food intake. Starving for five minutes can also promote the burning of fat, which is very helpful to lose weight.
4. Replace your snacks with meal replacement sticks.
Many people may feel hungry near the eating point or just after eating, and want to eat some snacks, but they are afraid of gaining weight. Eating meal replacement sticks is a good choice. It will make you feel full in an instant, so that you will no longer be greedy and feel guilty about being tempted by food.
Nutritional fiber rods rich in protein. In the formula, the high-quality whey protein imported from the United States is a kind of protein extracted from milk, which has the characteristics of high nutritional value, easy digestion and absorption, and contains many active ingredients. It is recognized as one of the high-quality protein supplements for human body. Health fiber bars can be eaten with food or alone, and the calorie of a fiber bar is about 1.52 kcal. ..
Compared with the daily calorie requirement of 2,000 kcal for normal adults, a fiber rod has lower calories and contains high dietary fiber, which can promote intestinal peristalsis and prevent constipation. In addition, dietary fiber feels full when it swells with water, which helps to reduce appetite and food intake. Fiber sticks can also provide satiety for 3-4 hours.
If you want to solve the problem of overeating, but don't want to feel guilty, a slimming stick is a good choice. Small size, easy to carry, eat if you want.