1. What are the causes of obesity? Obesity is actually caused by insufficient nutrition. Some people may have questions. Isn't it too nutritious to eat? How can it lack nutrition? Actually, it is not. Although the economy is developing steadily and people live and work in peace and contentment, the pressure of life and work is also great. Stress will lead to irregular diet, and most of them are staple food, processed fast food and take-away. These foods are high in calories and fat. However, after eating refined rice flour, it is easy to accelerate the rise of blood sugar, stimulate insulin secretion and lead to fat accumulation.
Therefore, it will lead to the lack of basic nutrients such as dietary fiber, B vitamins and high-quality protein. In addition, irregular work and rest and lack of regular exercise are also difficulties in losing weight.
Second, how to achieve the effect of healthy weight loss? 1, adjust the diet structure.
Three meals are regular, multiple meals do not eat a single food, and the thickness is matched.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat. Eating less and eating a single food will make the body lack nutrition, just like the body lacks the energy to burn fat.
The combination of thickness and thickness can delay the rise of blood sugar, increase satiety and promote fat burning and metabolism. Because coarse grains are rich in cellulose and B vitamins, cellulose can increase satiety and promote intestinal peristalsis and excretion. B vitamins can promote fat burning and metabolism, and can also supplement the role of B vitamins.
2. Maintain adequate intake of protein.
There are many people who lack the intake of protein because of their work. Have a casual meal in the morning and eat out at noon. Dinner is more abundant. In fact, such a diet structure is the easiest to gain weight.
It is suggested to take enough protein for breakfast and lunch, and eat it in moderation for dinner, so as to gain muscle and burn fat. At the same time, it can also improve metabolism and increase satiety. What are protein-rich foods such as fish and shrimp, chicken breast, eggs, bean products and milk?
3. Vegetables should be sufficient and fruits should be moderate.
Vegetables rich in cellulose can increase satiety and increase the volume of feces, which is beneficial to defecation and avoid constipation. Fruit is rich in vitamins and minerals, which can promote fat burning and metabolism. It is recommended to eat 300~500 grams of vegetables and 200 grams of fruit every day.
4, chew slowly, eat 7 points full every meal.
Try to eat slowly and give yourself 20 to 30 minutes to eat. This is very helpful for gastrointestinal tract and digestion and absorption. Eating fast can easily lead to a rapid rise in blood sugar and easy to get hungry. Chewing slowly can give you a signal of satiety in advance, so that the food can be fully digested and absorbed.
Eating 7 minutes full per meal can reduce the burden on the gastrointestinal tract, and at the same time develop good eating habits, which is conducive to losing weight and maintaining good health.
5. Sports assistance.
It is recommended to exercise moderately every day. Walking after meals or taking the stairs to and from work can not only promote food digestion, promote fat burning, but also avoid fat accumulation. Keeping aerobic exercise 3~4 times a week, stimulating microcirculation and blood circulation, increasing cardiopulmonary function, is of great benefit to weight loss and health.