1, the way to lose weight in spring
1: Drink plenty of water or other healthy drinks.
People often confuse hunger with thirst, so drinking more water is a good way to directly reduce calorie intake. In addition, drinking more water can also improve metabolic rate, which is very beneficial to lose weight. In addition to drinking more water, MM who loses weight should also drink more healthy drinks, such as low-fat milk and green tea.
Adding milk, yogurt and whey protein to your diet can help you control your weight, and whey protein, the essence of milk, can not only help you lose weight healthily, but also play a role in scientific body shaping. Studies have shown that drinking 2-3 cups of milk every day is very helpful for losing weight.
Aromatic compounds in green tea can dissolve fat, remove turbidity and greasy, and prevent fat from accumulating in the body. Catechins in green tea have antioxidant and metabolic effects, and can reduce the accumulation of fat cells, thus achieving the purpose of losing weight.
2. Add healthy food to the diet instead of cutting it blindly.
Many MM lose weight by blindly fasting. In fact, healthy weight loss requires a balanced diet. Instead of desperately ruining some food, it is more appropriate to increase the intake of some healthy diet foods. For example, increasing the intake of fresh vegetables, which are rich in dietary fiber, can increase your satiety and reduce the intake of other foods, and the calorie intake will naturally be controlled.
3. Think about whether you are really hungry.
When you want to eat, don't eat in a hurry, but think about whether you are really hungry. It's best to drink a glass of water first and wait 15 minutes or so. If you are still hungry, it means it's time to eat. Besides, in fact, your stomach is only the size of a fist, so you can fill it without eating too much food. A reasonable diet is not only good for your health, but also can reduce your calorie intake.
4. Snacks at night should be carefully selected.
For some people, eating supper is a habit. If you often work overtime, midnight snack is a physiological need to replenish energy. Don't believe the lie that eating at night will make you fat. It's not necessarily a good idea to starve and sleep at night. However, there is little exercise at night, so be careful when choosing snacks. Eating too many calories will make you fat. It is best to have oatmeal, low-fat milk or fresh fruits and vegetables as the staple food for dinner, which will make you full and slim!
5. Enjoy your favorite food.
Don't refuse your favorite food just because it is high-calorie food, which will lead to "rebound overeating" and make you eat too much when you can't hold on, which will outweigh the benefits. Enjoy your favorite food, but please limit the amount you eat, which will help you reduce your calorie intake. It can also satisfy your desire for it and effectively control the occurrence of overeating.
6: Eat protein for every meal.
Adequate intake of protein helps to maintain muscle mass and accelerate fat burning. Therefore, make sure that every meal contains healthy protein sources, such as yogurt, beans or fish. In addition, protein can increase satiety and delay the occurrence of hunger, which is of great help to reduce appetite and food intake.
7: Add spicy spices
For dieters, adding spicy seasoning when cooking is a good way to lose weight. Of course, you are not encouraged to eat spicy food, but general spicy seasonings can easily raise your body temperature and improve your basal metabolism, which is very helpful to lose weight. Pepper, in particular, plays a great role in keeping warm and improving basic metabolic function.
2, diet and weight loss considerations
Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250 ~ 300g g. Wheat, rice and some miscellaneous grains can be selected as staple foods, but we must strictly limit the amount of food we eat and develop the habit of eating seven or eight times full. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
Eat fiber to lose weight
Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.
High protein "new diet revolution"
Principle: High-carbohydrate foods can lead to obesity, uncontrollable hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing a lot of high-protein foods can reduce weight and keep slim. The cycle of this diet is two weeks. In the 14-day slimming plan, you can only eat a moderate amount of vegetables, but you can eat enough milk, eggs, meat and fish. This puts the body into a state of relying on fat instead of carbohydrates to provide energy.
Lose weight with vinegar
Vinegar fever is rising at home and abroad. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking 15~20 ml of vinegar every day can play a certain role in losing weight. In recent years, a kind of "brown rice vinegar essence" produced in Japan is solid particles, which is easy to carry and take. Take 20 pills a day, and you will have obvious weight loss effect in one month. A kind of health vinegar made in Shanghai is also very good. In daily life, there are many ways to eat vinegar. You can dip it in, mix it with raw food, or put a little vinegar in the soup to adjust your appetite.
Drink water or soup in moderation to lose weight.
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.
Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight.