1, postpartum slimming method
1, nutritional requirements First of all, the first step is to know the nutritional requirements for weight loss, so as to lose weight while ensuring the normal operation of the body. For dieters, the daily calorie is only about 2 100 calories, and protein should supplement it appropriately. Cellulose, calcium, iron and other trace elements and vitamins are also very important to the body, and must be supplemented every day. In addition to the above introduction, we should add more.
After understanding the nutritional needs of weight loss, let's introduce the dietary principles. Don't choose too greasy food when choosing ingredients, don't use too much oil to cook when cooking, and eat less sweets. You can eat as little as possible, usually four meals a day, and you can't eat for a few hours before going to bed.
Tip 1: Eat rice.
During the day, our calorie consumption is relatively high, so we can take in nutrients normally without worrying about getting fat. Make sure there is enough rice for every meal. If you can steam rice with some coarse grains, such as brown rice, oats and red beans, due to the role of dietary fiber, you can improve your basal metabolic rate and speed up your metabolism. Moreover, if you can eat enough staple food in the morning and at noon, you will not feel hungry easily, thus reducing unnecessary high-calorie snacks and snacks. Pay attention to at least 2/3 bowls of staple food per meal.
Tip 2: Use tofu or bean products instead of dinner.
Tofu, also known as "the meat in the field", is a very healthy food, which contains a lot of high-quality protein. Bean products will make you feel full and have low calories. In the evening when energy consumption is low, even if you eat more, it's no problem! If it's just tofu or beans, it's ok to eat before 9 pm. When eating bean products, you can mix them with mushrooms, seaweed, _ _, cheese, milk and so on. , both nutritious and healthy! It should be noted that don't eat less fried bean products, which will make your calories exceed the standard.
Tip 3: Choose red meat such as beef and pork, and try to choose olive oil and linseed oil as the oil.
Losing weight is not that you can't eat meat. It is best to choose red meat such as beef and pork. These lean meats are rich in protein, which can help you burn fat. When cooking, try to choose olive oil and linseed oil. These two oils contain unsaturated fatty acids, which can reduce cholesterol in blood and improve blood microcirculation, which is very beneficial to health. In addition, when eating meat, it is also a good choice to choose uncooked raw lemon juice or fruit vinegar for seasoning.
2. Four stages of losing weight and exercising.
In fact, weight loss is also phased. Generally speaking, it can be divided into four stages, and different stages have different requirements. Because losing weight is not something that will happen for a while, it is necessary to lose weight in stages. In these four stages, we should pay attention to adding appropriate amount of exercise. Don't think that eating less is enough. Exercise is also important.
The first stage, the first five days, is mainly natural protein, and the second stage is five days. During these five days, you should eat some vegetables and fruits besides some natural protein, and then you should simply eat protein food for five days. The third stage is very important. The time of this stage can be a little longer, depending on the situation of different people. You can eat some other foods at this stage, but the quantity is very important. Taking 10 days minus 1 kg as the standard, the last stage is the stable stage, which is also very important. At this stage, you can eat normally for six days a week, but you must simply eat protein food one day, so as to ensure that your weight will not rebound, so as to maintain your weight after losing weight!
3. Control the total calories in a day.
Eating midnight snack is easy to gain weight, mainly because it is not eaten at night, but because it consumes excess calories. Assuming that the calorie intake in a day is 1350 calories, and the calorie intake is also 1350 calories, then the balance will be maintained; If you eat a 500-calorie snack (less than a chicken chops) in addition to three meals every day, but the activity does not increase, you will gain one kilogram in about two weeks.
2, the harm of blind dieting to lose weight
First, hair loss.
Too thin people have insufficient supply of body fat and protein, so their hair keeps falling off and their hair color gradually loses its luster. If you go on an excessive diet, your hair will lack adequate nutritional supplements, including iron intake, yellow and dull, and eventually lead to a lot of hair loss.
Second, osteoporosis.
The incidence of hip fracture in thin women is higher than that in standard weight women 1 times. This is because the estrogen level in thin women is insufficient, which affects the combination of calcium and bone and cannot maintain normal bone density. Because of this, osteoporosis and fractures are prone to occur.
Third, anemia.
Unbalanced nutrient intake leads to insufficient intake of hematopoietic substances such as iron, folic acid and vitamin B 12. Eat less, and the basal metabolic rate is lower than that of ordinary people. Because of this, can gastrointestinal vitiligo be cured? Slow exercise and low gastric acid secretion affect the absorption of nutrients. These are the main causes of anemia.