1, the reason why dieting is useless.
1. Fat people drink cold water and grow meat.
Fact: Water itself does not contain any heat. On the contrary, drinking enough water is also an important prerequisite for losing weight-consuming fat requires the help of water. If there is insufficient water in the body, the metabolic rate of fat will decrease. Besides, drinking water can help you reduce your appetite, make you feel more satisfied after eating, and make your skin more hydrated and healthier.
The correct way: when you feel hungry, drink a glass of water first, not a drink. The liquid containing a lot of calories is not water, but sugary drinks, high-fat soup and so on. So we say that drinking water doesn't count, so stay away.
2. Vegetables are low in fat, so you can eat as much as you like.
Fact: If cooked properly, vegetables are really perfect healthy food. However, if it is a lot of oil, even vegetable oil and cooked vegetables, be careful.
The correct way: eat as many vegetables as possible, and at the same time increase the methods of cooking vegetables. You don't have to use a lot of stir-fried dishes to taste the best, such as steamed cold salad, which is healthy and slimming.
Eating only one diet food can reduce weight.
Fact: Eating only one so-called diet food every day, such as apples or vegetables, is considered to reduce energy intake and consume a lot of fat. In fact, due to too little energy and nutrition intake, metabolism is reduced, "less energy intake will inevitably lead to low expenditure", which will also lead to nutritional imbalance in the body and damage health.
You must eat meat to supplement protein.
Fact: Beans and milk are good sources of high-quality protein. Beans, in particular, are not only high in protein, but also low in fat, making them a good choice for dieters. Protein in dairy products is easy to absorb and contains more calcium, which is also a good substitute. ,
The correct way: It is important to eat as many kinds of protein as possible, both plant protein and animal protein can be used. Because no food can provide all the essential amino acids.
Juice drinks are healthy food, so it's no problem to drink more.
Fact: The World Health Organization recommends that up to 20% of calories come from drinks every day. Although fruit juice is rich in vitamins, it is high in sugar content and energy, and it lacks other nutrients such as cellulose contained in fruits, so it feels very bad.
The correct way: don't drink too much juice, but eat fresh fruit. People who like sweets can also satisfy their cravings with more fresh fruits.
The correct way: controlling diet lies in properly controlling "quantity" rather than "species", and the diet should be balanced.
6. skipping breakfast will reduce energy intake
Fact: skipping breakfast can reduce calorie intake, thus achieving the goal of losing weight. Some surveys show that skipping breakfast is one of the main causes of obesity. Because insufficient breakfast can easily lead to overeating at lunch, at the same time affect metabolism and reduce energy consumption. At the same time, it is harmful to the body and affects the mental state.
The correct way: three meals should be regular, and of course breakfast is essential. Breakfast should be based on light food, such as porridge and vegetables.
7. Eating less or not eating rice or pasta helps to lose weight.
Fact: Sugar is the main component of rice and pasta, and it is an important source of energy needed by human beings. Insufficient sugar intake will lead to unbalanced nutrition in the body, and weight loss is often half the effort. It is considered that eating less or not eating whole grains such as rice and pasta can reduce weight, which is a great threat to health.
The correct way: eat staple foods such as rice properly. Low sugar intake may cause hypoglycemia, which will really damage brain function.
8. Eating less animal food can reduce fat intake.
Fact: Some animal foods do contain more fat. But reasonable choice can avoid eating too much oil. For example, skinless poultry meat, seafood and some parts of livestock meat.
The correct way: appropriately reduce high-fat meat such as pork and increase seafood. Seafood, especially deep-sea aquatic products, often contains unsaturated fatty acids necessary for human body, so dieters should eat them in moderation.
9. Drinking plenty of water can cause edema.
Fact: In fact, on the contrary, people who lack water will get edema. When you don't drink enough water, your body will reduce the discharge of water, for example, the amount of urine will decrease, which will affect the discharge of waste in your body.
The correct way: don't wait until you are thirsty to drink water. You should drink about 10 glass of water every day. Get into the habit of drinking water. At first, you will go to the toilet frequently, but after a while, the frequency will gradually decrease and the urine output will be greater each time. Although it will cause some inconvenience temporarily, your overall physical condition will improve a lot.
2, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.