Losing weight has always been a topic of concern. There are many ways to lose weight in life, such as exercise, diet adjustment and taking diet pills. Different methods bring different effects. From the perspective of healthy diet, what principles should be followed in diet to lose weight? Play, give you a specific introduction to the principle of diet to lose weight.

1, the principle of diet slimming

1. Have breakfast.

Because people don't eat during sleep, after getting up every morning, the blood sugar level in the body is lower than at other times of the day. And the human brain needs glucose to work normally. So breakfast must be indispensable.

Eat slowly

Because slow food can make you chew food more carefully. This can make saliva decompose food better, make food easier to digest and absorb (the smaller the food, the more helpful it is to transport food in the digestive tract), and also prevent heartburn and flatulence in the gastrointestinal tract. Besides, remember: when you are eating, it takes your brain about 20 minutes to get the signal "I'm full". Therefore, eating slowly can prevent you from overeating.

Eat less

Nowadays, the amount of food in restaurants has increased, and the number of obese children is also increasing. Obesity not only brings ugly appearance, but also leads to heart disease, stroke, diabetes and even cancer. Therefore, for your health, you must follow the recommended food intake.

Eat more and eat more.

Because you don't eat for more than 4 to 5 hours, your blood sugar level will drop. In this way, your body will be eager to eat a lot of sugar. This will make you feel tired and hungry. Therefore, you might as well eat some healthy snacks (for example, an apple and a small piece of cheese). With these snacks, you won't be hungry for dinner, just want to eat some low-fat and high-protein foods, such as chicken breast salad.

5. Eat more high-fiber foods.

Fiber will make you feel full soon and keep it for a long time. Fiber can also help you maintain your blood sugar level (blood sugar keeps you active) and keep your stool regular. Foods rich in fiber include fruits, vegetables and beans.

6. Eat when you are hungry.

Many people like to chew French fries or cookies absently when they are bored or sad. This is completely wrong. Because it will make people eat too much unconsciously. So, when you face delicious food, ask yourself if you are really hungry. If there is, eat it. If not, you'd better stop! Do something that interests you and distract your attention from food.

Step 7 eat dessert

Dessert marks the end of a meal. Remember: be sure to use dessert immediately after meals, and don't let your stomach have extra space! Only in this way can we not overeat and have fun.

8. Ensure adequate sleep.

According to some surveys, people who are tired eat more than those who have a good rest. Because most tired people need food and caffeinated drinks to restore their energy. Therefore, with 8 ~ 10 hours of adequate sleep, you will be able to maintain abundant energy without the help of sugar or caffeine.

2, the misunderstanding of weight loss

Myth 1: As long as you exercise more, you can lose weight.

Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, as long as you drink one or two cans or eat a few cakes, the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet.

Myth 2: Fasting exercise is harmful to health.

People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. Dr Dunbar of Dallas Fitness Center in the United States believes that moderate exercise, such as quantitative walking, dancing, jogging, cycling and so on. Before meals 1-2 hours (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise.

In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health.

Myth 3: You can lose weight by jogging for 30 minutes every time.

Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. 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 can reach 85.5% 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: The more intense the exercise, the better the weight loss effect.

In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply is only 155. Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100- 124 beats/min is most beneficial to lose weight.