Losing weight is also a process of changing your eating habits and living habits. Many people change their current eating and living habits in order to lose weight. In fact, if you really change the existing bad habits with your heart, it will not only help you lose weight, but also be good for your health.
So what are the eight skills to stick to during weight loss? The details are as follows: 1, eat on time.
Nowadays, because of the fast pace of life and work, many people always forget to eat when they are busy, and sometimes they feel that eating later will not affect their weight loss. In fact, the interval between two meals is too long, which can easily make people feel hungry and eat more food at the next meal.
Therefore, try to keep three meals regular. It is suggested that breakfast time is 7:00-9:00 am, lunch time is11:30-14: 00 pm, and dinner time is 6:00-8:00 pm at the latest. Because a regular diet helps to maintain the stability of basal metabolism and adequate nutrition, so that the body has enough nutrition to burn and metabolize fat.
2. Adjust the order of eating.
The adjustment of diet order is conducive to reducing intake, increasing satiety and developing good eating habits. Drinking a cup of warm water before meals can not only supplement the body's water demand and increase satiety, but also develop good eating habits, which is conducive to losing weight and maintaining good health.
3, chew slowly, chew several times per bite.
Chewing slowly can make the brain receive the signal of satiety in advance, so that the food can be fully digested and absorbed, which can reduce the intake and not be full. Therefore, giving yourself about 20 minutes per meal, chewing several times per meal and chewing slowly will help you lose weight.
4. The food should be as thick as possible.
Many friends eat regularly, that is, their weight has been kept very stable. The reason is that you eat more polished rice and noodles. After eating refined food, it is easy to accelerate the rise of blood sugar, stimulate insulin secretion and lead to fat accumulation.
Therefore, add some food to the food. Coarse grains are rich in cellulose and B vitamins. Cellulose can increase satiety, delay the rise of blood sugar, better control postprandial blood sugar level and avoid fat accumulation caused by insulin secretion. Such as sweet potatoes, oats, corn, brown rice and other coarse grains. If there is no time to increase coarse grains, it is ok to keep the intake of coarse grains at least once a day.
5. Ensure the sufficiency of high-quality protein.
Many people think that we should eat less meat during weight loss. Eating too much meat is easy to get fat. In fact, meat food belongs to high-quality protein, which can promote metabolism, gain muscle and burn fat. During the period of losing weight, we should keep enough protein intake to help the body maintain the metabolic level and provide fuel for fat burning.
How much protein you eat every day during weight loss is calculated according to the protein intake per kilogram of body weight 1 gram. If you weigh 60 kilograms, you can eat 60 grams of livestock and poultry meat every day. However, we should pay attention to the choice of chicken breast, lean meat, beef and other meat foods in order to better control calories during weight loss. For vegetarians, soy products, milk and other foods rich in protein can be given priority.
6, vegetables and fruits can not be less.
Many friends don't like to eat vegetables and fruits. In fact, most vegetables and fruits have lower calories than staple food and meat, and are more suitable for eating during weight loss. What's more, vegetables are rich in dietary fiber and have a strong sense of fullness. Fruit is rich in vitamin C. Vitamin C is a natural slimming hormone, which is very helpful for burning and metabolizing fat. Therefore, it is recommended to maintain 300~500 grams of vegetables and 200 grams of fruit every day during weight loss.
7. Drink boiled water or light tea.
Some friends prefer drinks, such as coke and milk tea. In fact, these drinks are high in sugar content and calories, and their glycemic index is also high. Drinking these drinks often can easily lead to a surge in blood sugar, which will lead to a large amount of insulin secretion and a high probability of fat accumulation.
If you think drinking plain water is tasteless, you can try drinking light tea. Drinking water can promote metabolism and promote fat burning, because burning fat requires the participation of water. Therefore, it is suggested to keep 1500~ 1700 ml warm water every day during weight loss, which can not only supplement the water needed by the human body, but also nourish the skin and maintain its elasticity, which is more conducive to clearing the intestines and discharging garbage toxins.
8. Keep enough sleep.
After entering deep sleep at night, the body will secrete leptin, which can promote metabolism, suppress appetite and promote fat burning. During weight loss, it is recommended to keep 7~8 hours of adequate sleep every day, which is more conducive to losing weight and maintaining good health.
Everyone can stick to these 8 slimming tips, depending on whether you are willing to stick to them. Don't say it's too difficult to lose weight. Stick to it and you will lose weight easily and healthily.