Don't eat too much at a time, just eat more meals, and don't eat before going to bed.
If you exercise, you will rebound easily if you don't persist. Just watch your diet.
Eating more fruits and vegetables is good for your skin.
Hey, I'm 16 1cm 43kg.
First of all, a reasonable diet
The ancient way of longevity and health preservation in China advocated light taste, which was really beneficial to human health. Scientists point out that if you eat too much salt, you are prone to high blood pressure. Obesity has nothing to do with salt. When the salt intake is too high, it is necessary to drink more water physiologically. Drinking too much water weakens the transport function of the spleen and stomach, causing edema and obesity. Therefore, it is required to eat light food regularly and reduce salt intake, generally 5 grams per day is appropriate.
Scientifically arranging three meals a day and reducing weight and preventing obesity.
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. Chinese food is eaten quickly and much when you are hungry, and the intake often exceeds the sum of breakfast and lunch, resulting in excess calories, which are stored in the body in the form of fat, making the body fat. Many obese people often skip breakfast to lose weight, especially young lesbians. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to eat wine and meat.
Lose weight: 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.
Lose weight and eat slowly.
Slowing down the speed of eating at ordinary times can achieve the goal of losing weight. Japanese researcher Nakamura observed that obese men consumed the same amount of food in 8~ 10 minutes, while thin men consumed it in 13~ 16 minutes. In addition, he also investigated the number of times food was chewed. The results show that obese men need 7.7 times, obese women need 8./kloc-0 times, and ordinary men need 8.9 times. Then he tried to lose weight by slowing down his eating. The results showed that obese men lost 4 kg after 19 weeks, while obese women lost 4.5 kg after 20 weeks. Therefore, Nakamura pointed out that when food enters the human body, blood sugar will rise; When blood sugar rises to a certain extent and the appetite center of the brain sends a signal to stop eating, it often has eaten too much food. So fast food can lead to obesity. If you slow down the speed of eating, you can effectively control your food intake and lose weight. Therefore, you should chew slowly when eating.
Second, the three principles of easy weight loss
When it comes to losing weight, I'm afraid the first thing that comes to mind is diet and exercise. Or hungry every day, hungry dizzy; Or you are sweating every day and tired to death. Do you know how to lose weight without dieting or exercising?
First, arrange three meals reasonably.
Eating only high-fiber cereal and low-fat fresh milk for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, they are reserved for Chinese food. You can have something light for dinner, and vegetables are the majority.
Second, stand for half an hour after dinner.
In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. In fact, you can stand for at least half an hour after a full meal, which can not only avoid the trouble of fat accumulation on your stomach, but also save makeup afterwards.
Third, fast for 5 hours before going to bed.
A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.
As long as you can abide by these three principles for a long time, you will naturally stay slim and beautiful, and you can also enjoy delicious food, which is very simple and convenient.
Third, physical exercise.
Exercise increases energy consumption.
Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating.
Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days.
For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.
Here are some exercises that can consume 300 kilocalories:
Jog for 30 to 50 minutes.
Cycling 1 hour ~75 minutes.
Walk 1 hour ~l half an hour.
Swim for 30 to 40 minutes.
Play tennis for 45 minutes ~ 1 hour.
Jump rope for 30~40 minutes.
Wrong idea
Myth 1: You can lose weight by eating fruit meals continuously.
Researchers at Boston University School of Medicine believe that although fruits are rich in vitamins and carbohydrates, and the benefits of fruits are endless, their nutrients are relatively single, especially the essential unsaturated fatty acids and protein.
Long-term single fruit slimming will inevitably lead to the loss of nutrients such as protein and minerals in the body. Slowly, the body will issue a danger alarm. A single diet, like fruit slimming, will reduce the intake of many nutrients. Over time, the lack of comprehensive and balanced nutrition in the body is harmful.
Myth 2: The greater the intensity of exercise, the better the effect.
The movement of thin people should follow the principle of gradual progress, which varies from person to person. Different people, that is, different objects, different obesity situations should be treated differently, and targeted physical exercise should be carried out. Step by step, that is, the principle of gradually increasing exercise load, only a certain intensity of stimulation can change the adaptability of the body. Too little exercise has no exercise effect, but too much exercise will cause damage to physical function. Don't take the method of "overeating" in physical exercise, suddenly increase the amount of exercise or suddenly interrupt the practice. Only by mastering the principle of gradual progress and varying from person to person can we achieve the best results in the shortest time.
Myth 3: You can lose weight by jogging for 30 minutes at a time.
It is unscientific to lose weight like this. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the amount of fat energy supply can reach 85% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.
Myth 4: Eating fatty foods will make you fat.
Teenagers who rarely eat dairy products, high-fat or low-fat diets are more likely to be obese than those who eat medium-fat diets. In the process of slimming, fat does not always play a negative role. Edible fat can not only be quickly converted into fat and stored in the body, but also the decomposition of fat can inhibit the synthesis of fat in the body to some extent. The best diet recommended by researchers includes moderate fat and more fruits, vegetables and dairy products.
Myth 5: Eating diet pills can get immediate results.
The fact is, slimming is not a day's work, nor can you achieve your goal by taking a few diet pills. Diet pills may have many side effects, and different kinds of drugs have different side effects. Commonly used appetite suppressants can cause mild insomnia, dry mouth, dizziness, depression, fatigue, constipation, nausea and so on. Some diet pills may cause hypertension and tachycardia; Others may cause drug-induced liver injury. Drugs that reduce intestinal fat absorption may cause side effects such as diarrhea and fat-soluble vitamin malabsorption. Laxatives can cause dehydration of the body, and even lead to electrolyte disorder in severe cases. What's more, many obese patients take so-called slimming remedies with unknown ingredients to treat obesity, and its harm is self-evident. Step by step, on the basis of diet control and reasonable exercise, and according to the doctor's advice, the slimming method is feasible.
Myth 6: Eating spicy food can make you slim down.
The effect of eating spicy food is not as great as imagined. Eating more spicy food will have an impact on gastrointestinal function, increase the stimulation of gastric mucosa, and easily cause gastric bleeding. Moreover, eating too much irritating food will make the skin rough and prone to acne, which is definitely not worth the candle.
Myth 7: Take more exercise and eat too much food.
Facts have proved that people who feel that they eat too much and exercise too much can only gain weight in the end. If a habit is formed, the result can only be harmful. If you often use prolonged exercise as an excuse for overeating, you have actually put yourself in an overtraining situation, so your body has no time to recover from overtraining fatigue. People who often overeat in one meal should slightly increase their intensity in the next aerobic training or reduce their calorie intake in the next meal.
Myth 8: lose weight quickly
Professional weight-loss hospitals will choose a healthy weight-loss speed according to the degree of obesity, and a single pursuit of speed will affect people's health.
Myth 9: Choose the wrong way to lose weight:
Lose weight on an empty stomach: not eating can really lose weight, but it will lead to insufficient intake of essential substances such as trace elements, which will lead to the occurrence of diseases and affect health. An empty stomach will lose water instead of fat, and will soon rebound.
Diarrhea to lose weight: Diarrhea will have many side effects, from dizziness and fatigue to dehydration shock, which will endanger people's lives.
Myth 10: Wear slimming clothes to lose weight;
Slimming clothes can only keep the elasticity of human skin, only play a certain appearance role, and can not achieve the purpose of real weight loss. Long-term use will affect the local blood circulation of human body, which will lead to other diseases.
Myth 1 1: buy diet pills to lose weight;
Beauty lovers must go to formal channels to buy slimming products under the guidance of doctors after a comprehensive examination. If you don't choose properly, you won't achieve the ideal effect and even affect your health.
Myth 12: Wrong concept of losing weight;
Some women who love beauty think that the thinner they are, the more beautiful they are. In fact, this view is wrong Leonardo da Vinci, the master of world aesthetics, thinks that the skin is shiny and elastic, the proportion of all parts of the body is coordinated and balanced, and it is healthy without other diseases.
Some simple and effective ways to lose weight
Ten healthy and effective ways to lose weight quickly
First, morning exercises, get up early after a beautiful day, exercise with your bare hands for about 20 minutes, and do whatever you want, but you must do it regularly, not violently for a while, but evenly. It can not only cheer up the spirit, but also maintain the youthful posture and slim posture.
Second, salt therapy, first soak the whole body with water at a suitable temperature, then smear the whole body with coarse salt, and then massage with a little strength to make the skin hot until it turns red. Generally, you need to massage for 5-8 minutes, and then soak in warm water at 38℃ for 20 minutes.
Third, take a walk, about 45 minutes after a meal, walking at a speed of 4.8 kilometers per hour, which consumes calories quickly. The public slimming network reminds that if you walk again 2-3 hours after a meal, the effect will be better.
Fourth, skipping rope, as long as there is enough space, can be done anytime and anywhere, and can be integrated into the game to lose weight.
Yoga, an ancient fitness method from India, is now mostly used to lose weight, three or four times a week, which can not only strengthen muscles, increase toughness and flexibility, but also keep slim.
Sixth, drink water. Among many ways to lose weight, drinking water correctly is the simplest and unburdened. The water you drink here refers to boiled water and mineral water, not high-calorie drinks, otherwise it will be counterproductive. Drink at least 2 liters of water every day, one cup after getting up, one cup before breakfast, one cup before lunch, one cup after lunch, one cup before dinner and one cup after dinner. It is best to drink slowly.
Seven, dancing, gentle dancing, three or four times a week, is also one of the ways to lose weight.
Eight, run in situ, choose an open space about one square meter indoors or in the aisle, wear shoes, and run for 15-60 minutes every day.
Nine, go up the stairs, go up and down the stairs three or four times a week, each time for 30 minutes, you can consume about 400 calories, and you can also strengthen the muscles of the calf, thigh and thigh.
Ten, the popular slimming flower stationmaster's unique weight loss secret ~ ~ ~ ~ Lying in bed, lifting your legs and kicking your legs in the air, that is, riding a bicycle in the air, is simple and effective, which is most helpful for stovepipe. Until you are tired, and then ok (oh tree)
10, the favorite food of dieters.
Whole Wheat Bread
Heat: 65 calories/tablet
Whole wheat bread is the lowest calorie in bread. If you are full of bread, I suggest you eat a whole wheat bread for breakfast or tea time to fill your stomach!
rolled oats
Heat: 132 calories/cup
Many foreign diet menus will make oatmeal the main breakfast course. This food is low in calories, rich in nutrition, and contains vitamin B, E, iron and other ingredients, which is very effective in promoting the digestive system. Starting from today, it will definitely fit a lot if it is used instead of cheese for midnight snack.
brocoli
Heat: 40 calories/cup
Broccoli is rich in fiber and can be cooked into thin soup with tomatoes, onions, green peppers and other materials. It is very useful when you are hungry, and it is low in calories and full.
asparagus
Heat: 66 calories/pound
Asparagus is rich in vitamins A and C, so making salad is a good choice, or cooking a cup of asparagus when you have time, and eating it as a snack while watching TV and listening to songs is healthy and not fat.
aubergine
Heat: 19 calories/half bowl
Scientific research points out that eggplant can prevent fat absorption in a dinner, and contains vitamins A, B and C, which is a good and beneficial food for dieters.
Chicken (as food)
Heat: 440 calories/100g
Chicken is a designated dish in many diet recipes. Of course, eating without skin is lower in calories. 3 Angus chicken has only 4. 1g fat, which is less than half of the calories of beef and pork.
potato
Heat: 145 calories/potato.
Eating potatoes to keep fit is not everything, because the calories of 20 French fries are 260cal, so eating boiled potatoes is the safest. Potato chips? Of course, stop asking!
seafood
Heat: tuna in water 135 calories/1/4 cups of salmon 70 calories/ounce.
General seafood is Ms. keep fit's first choice. Tuna and salmon soaked in salt water can be used as the main course of diet meals.
kidney bean
Heat: 232 calories/cup
If eaten with green leafy vegetables, it can speed up the metabolism of the body.
orange
Heat: 50 calories/piece
Oranges contain natural sugar, rich in fiber and low in calories, and are the best choice to replace sweets such as candy, cakes and biscuits. Girls who love to eat sweet but lose weight can eat oranges to satisfy their desire to eat sweet. Eating more fiber can help defecate and reduce the accumulation of toxins in the body.