Tips for losing weightNO. 1 Drink plenty of water or low-calorie drinks.
People sometimes don't know whether they are hungry or thirsty, so they unconsciously take in extra calories. In fact, only a cup of cold boiled water can solve the problem.
Solution: "If you don't like the taste of boiled water, you can try adding a slice of cut lemon or a spoonful of juice to boiled water, or soaking some fruit scented tea, such as mango tea and peach tea. Cynthia Sass, a spokeswoman for the American Food Health Association, said: "These things increase the taste of boiled water, but there is no heat.
Weight loss secret number 2: think more about what you can add to your diet, not what you take away.
In the early stage of losing weight, you need to consider adding 5-9 kinds of fruits and vegetables to your diet.
"It sounds like a lot, but it's worth a try, because eating more vegetables and fruits can not only meet the human body's demand for cellulose, but also fill your stomach and make you eat less high-calorie food," said chef Laura Pesello. At the same time, you can also reduce the possibility of overeating, because fruits and vegetables replace high-fat foods in your diet. Besides, fruits and vegetables are not only good for losing weight, but also good for health. More than 200 research results have proved that optical substances contained in plants play an important role in disease prevention.
Solution: As a chef, her advice is to take fruits and vegetables as part of the staple food, not just the decorations on the side of the plate. "I like to stir-fry with seasonal vegetables, vegetable and meat omelets, risotto, pilaf or soup," Laura said. These vegetables are easy to buy and mix.
Weight loss tip number 3: Think about whether you are really hungry.
Michella May, author of the best-selling book Am I Really Hungry, suggests that whenever you want to eat, ask yourself: Are you really hungry?
She said: "Hunger is a signal from your body that you need to replenish energy, so if your desire to eat doesn't come from hunger, you will never be satisfied." While eating normally, you should feel very comfortable instead of burping, bloating or feeling tired. You know, your stomach is only about the size of a fist, and a handful of food can satisfy you.
Solution: Eating less and eating more can help you curb the bad habit of overeating.
Weight loss tips Article 4 Choose snacks.
Marana Pudomo, an expert from the American Food Health Association, believes that people are most relaxed after dinner, and it is also the easiest time to eat more calories by sitting on the sofa watching TV and listening to music. Sitting in front of the TV with a big bag of potato chips is like euthanasia for people who want to lose weight or keep fit.
Solution: If you feel that you have to eat, otherwise life will be boring, then you can try the following solutions: lock the kitchen immediately after eating, or eat some low-calorie food, such as a small bag of 100 calorie snacks, or half a cup of low-fat low-fat ice cream. When you get used to these low-calorie snacks, switch to a cup of zero-calorie tea.
Weight loss tip # 5 Enjoy your favorite food.
Sass thinks that isolating a person from his/her favorite food is not a good way to lose weight, because if a person's appetite is not satisfied for a long time, it will lead to explosive eating, which will eventually lead to a rebound in weight loss, which is not worth the candle.
Solution: You can also eat whatever you want, but you should control the amount you eat. For example, to buy food in a shopping mall, you only need to buy a freshly baked pie you like, not a whole box.
Tips for losing weight NO.6 Don't treat at home
Eric Krieger, the host of new york Healthy Eating Program, suggested that when you want to invite a friend to dinner, you'd better walk slowly to a nearby snack bar with him/her instead of opening the refrigerator at home and taking out all the reserves. Walking a few more steps will help burn calories, and you can also go shopping and chat. Why not?
Of course, sometimes, your friends are not willing to walk. You can store more fruits and vegetables in the refrigerator, which is healthy and delicious.
Weight loss tips NO.7 eat less and eat more.
Everyone knows that eating less can reduce weight, but if you are hungry all day, it is estimated that you will soon be unable to stand it. Ribbeck Lyos, an expert in appetite research, said that scientific research shows that eating 4-5 meals a day is more beneficial to losing weight. She suggested that people who want to lose weight should try to reduce the amount of food per meal and increase the number of meals.
Tips for losing weight NO.8 Eat enough protein for every meal.
Protein is more likely to make people feel full than fat and starch. So protein is the latest secret weapon to lose weight.
Donald Lehman, a protein expert at the University of Illinois in the United States, said that if you adjust your diet to make it rich in protein and cellulose, plus moderate exercise, it will be difficult for you not to lose weight. Eating enough protein is not only beneficial to your body muscles, but also can accelerate fat burning and increase satiety. In other words, if you eat the same amount of protein, fat and starch, it must be protein that makes you feel full the most.
The secret of losing weight, No.9 pepper, comes to help.
Pudomo said that adding a small amount of pepper to food can make you feel full faster. Because Chili peppers will * * * your taste buds.
Tips for losing weightNO. 10 Put some healthy and convenient food in your kitchen.
With those simple and easy-to-cook convenience foods in the kitchen, you can cook a delicious dinner in 5 minutes or 10 minutes, which will reduce the possibility of ordering takeout.
What's in Sass own kitchen?
94% of fat-free microwave ovens rely on popcorn (no cup has only 20-25 calories and can be made in less than two minutes).
frozen vegetables
Clean green vegetables in bags
Canned diced potatoes
Canned soybean
Whole grain foods or sandwiches
Roast chicken steak
Several small bags of brown rice
Tips for losing weightNO. 1 1 Eat a small bowl in a restaurant.
The food in the hotel is very attractive, but if you want to lose weight, you'd better order children's food. Or take a smaller plate. Eating a small bowl and eating a big bowl are both bowls, but there are essential differences.
Tips for losing weightNO. 12 Eat the right fruit at the right time.
Some people don't like fruits and vegetables by nature, probably because they don't eat them in the right season. Only eating seasonal fruits and vegetables is the best, because seasonal fruits and vegetables are the most natural and delicious.
Tips for losing weightNO. 13 Replace the starch on your plate with vegetables.
As long as you eat less pasta and bread and more vegetables, you can lose 20 pounds a year. Sass believes that reducing the proportion of starch in food can reduce your calorie intake of 100-200 calories per meal. If you persist for a long time, slimming is not a problem.
Weight loss tips 14 take your attention off the food.
Sass believes that you can't think about eating all day to lose weight. The more you pay attention to food, the more you want to eat. The best way is to read novels, listen to music and take a deep breath in your spare time. In short, do anything that can distract your attention.
Tips for losing weightNO. 15 Get your whole body moving.
Michella May suggested that you shouldn't associate exercise with losing weight, and don't think that you can eat more just because of exercise. Because of this, it is easy for you to have resistance and negative psychological effects, which makes you hate sports more and more. When you exercise, you just need to think that exercise is good for your health and can make you feel happy. Life lies in exercise. Whether you need to lose weight or not, exercise is always good for you.