There is a simple reason. Running a mile at full speed can only burn about 100 calories. It takes 3500 calories to lose a pound of fat. Do the math: you have to run 35 miles to lose a pound. Even so, exercise stimulates your appetite enough to make up for the weight you lost because of sweating. So don't just count on exercise to lose weight. Instead, it combines exercise with healthy food that is conducive to weight loss. So what is healthy food? Listen, wait a minute. We'll talk about this later.
2. Don't count calories, let food count calories for you. Every wise dietitian will tell you that to lose weight, you must consume more calories than you consume. However, don't expect you to succeed by perseverance alone. If you force yourself to stick to it, such as burning 800 calories a day for the next six months, you will find that this diet plan will soon make you lose interest. Most people will give up eventually.
A better way is to let food help you lose weight. If your diet is mainly vegetables, fruits, whole grains and beans, you will get a lot of fiber. Because fiber can keep moisture and fill your stomach, less calories than normal will naturally satisfy your appetite. Studies have shown that high-fiber foods can easily eliminate 300 or more calories you consume every day.
You may think you eat as much as before, but in fact, you eat less. So, don't cut calories by willpower, let high-fiber food do it for you.
3. Don't be afraid of carbohydrates; Choose healthy carbohydrates. Don't be afraid of foods rich in carbohydrates. After all, the thinnest people on the planet-people in Japan, China and other parts of Asia-have traditionally used carbohydrate-rich foods such as rice and noodles as their daily staple food. It was not until westernized business lunch and fast food chains put meat and cheese on their plates that they began to gain weight.
In addition, carbohydrates are a natural source of glucose, which is the fuel that provides energy for the brain, muscles and most parts of the body.
So when it comes to carbohydrates, we should pay attention to their quality, not quantity. Don't choose white bread and ordinary children's cereal without fiber. Pay attention to healthy whole grains, beans and starchy vegetables. These can provide energy and a lot of high-quality nutrition for the body.
Pay special attention to the inside of the dessert, not the sugar on the surface. Sugar may not be as big a problem as you think. Of course, this is not a healthy food. Theoretically, it may affect your weight and mood. However, despite the bad reputation, it is almost certain that sugar is not the cause of your weight problem. If your weight loss plan focuses on limiting sugar intake, you miss the real problem.
In fact, a teaspoon of sugar has only 15 calories. Very small. Even 20 ounces of soda water contains a lot of sugar-only 250 calories-and its impact on your weight is almost negligible. Most of the calories of sugar are used for energy consumption. If you eat too much sugar, your body will also convert excess glycogen (sugar molecules used as spare batteries in muscles and liver) into exercise energy instead of fat. If you really indulge in sugar, sugar can be converted into fat in theory, but even so, if it is not completely converted, about a quarter of sugar will dissipate as body heat instead of being converted into fat.
The real problem with sugar is that it tempts us to eat cookies, cakes, sweets and doughnuts, which are usually made of ghee or butter. Butter and ghee can easily enter our body fat, leading to weight gain. Fat per gram is more than twice as much as sugar per gram. Therefore, when it comes to sugary foods, the biggest danger is not the icing on the surface of doughnuts; It's all cooked fat.
If you really want to make a really healthy decision, plan to eat vegetables, fruits, whole grains, beans and all foods made from these things, and don't eat animal products and greasy food. You can have a bowl of old cinnamon raisin porridge with vegetarian sausage for breakfast. Don't eat greasy tacos with meat for lunch, but eat bean burritos. Or, we can try vegetable peppers or Italian vegetable soup or chopped pea soup? For dinner, you can have Italian rice, first with green salad and fat-free black vinegar mustard sauce, tomato spaghetti, chopped basil mushroom sauce, and then steamed asparagus. If you want another glass of red wine and coffee, be my guest.
Can this kind of eating have the effect of losing weight? Yes, it has obvious effect. In 2009, a survey released by the American Diabetes Association detected and analyzed the diets of more than 60,000 people and divided them into five categories. Non-vegetarians are obviously the heaviest group. Semi-vegetarians and fish vegetarians (people who only eat fish meat) are slightly slimmer than ordinary meat eaters, but on average, they are far less slim than vegans. The only group that can maintain a healthy weight range is the vegetarian group-these people are not exposed to animal products and basically focus on healthy food.
Other studies have similar results. The European Prospective Survey of Cancer and Nutrition (EPIC) project * * * has 37,875 participants. Vegetarians are still the most symmetrical and slim, meat eaters are the fattest, and fish and egg vegetarians are in between.
In our research, we help people who have never tried vegetarianism to try vegetarianism. As a result, their lives have changed greatly. People not only lost weight, but also lowered their cholesterol and blood pressure, and felt good in all aspects of body and mind.
Why can a plant-based diet keep people slim? Listen, plant food can provide fiber, but animal products can't. Plant food can not only satisfy your appetite, but also prevent you from taking in too many calories. Most plant foods are low in natural fat, that is, compared with greasy foods such as meat and cheese, these foods have lower calories. This is the basic knowledge of biology, there is nothing difficult to understand.
Therefore, if I can write a diet prescription to make you reach the healthiest weight, I will encourage you (1) to give up animal products completely (2) to minimize the consumption of edible oil.
Interesting, but wait a minute! Naturally, you may think that this request sounds too harsh. I don't know if I can do it! I know what you think. Let's take a look at the ultimate diet secret:
five
Focus on the short term, not the long term. Now, you know that in order to achieve the goal of lasting weight loss, you must permanently change your eating habits. But vowing to give up our favorite food forever is not what most of us prepare.
Then look through the books and see how others quit drinking and smoking. They followed the rule of teasing once a day until they decided to move towards a healthier path. It is true that it is much easier to change your eating habits than to give up serious addiction to tobacco and alcohol, but you can also get results from this short-term key breakthrough. I suggest not eating animal products and eating as little vegetable oil as possible for about three weeks. Don't worry too much about what to eat next year or the year after; Think about now. Soon, you will see the results of weighing and your feelings, and others will notice. This will help you turn your current health path into a permanent habit.