1, lazy diet
1, switch your snacks.
First of all, don't eat snacks blindly. The calories of these snacks add up to really scare you. Have a healthy snack plan, control the amount of snacks you eat, and even better, replace snacks with healthy foods such as low-calorie fruits. If you calculate calories: one kilo is equivalent to 3500 calories, then if you can reduce 100 calories every day, you will lose one kilo in just one month.
2. Reject high-calorie condiments and sugar
Drink coffee without sugar. Black coffee is better for you to lose weight. Too much sugar intake can lead to obesity. Try not to add mayonnaise or other sauces to salads or sandwiches, which will reduce calorie intake.
Step 3 foresee temptation
If you know you can't resist the freshly baked chocolate cake, don't wander around the bakery. Besides, if you want to have dinner with your family or friends, plan what you won't eat when you get there and learn to get rid of the temptation.
Step 4 choose food with a plate
Use your plate to guide your food choices and portions. Use those small plates that can sort food. Use half of the plate to put vegetables, and the other half is preferably protein and cellulose food. If you want to eat the second course, you'd better choose vegetables.
5. Eat less fast food
A study on 17 13 people shows that eating fast food less than twice a week can successfully lose weight. If you want to eat fast food, don't choose large portions. It's best to choose some vegetable salad with less sauce. Of course, it's best not to eat fast food.
Step 6 limit high-calorie drinks
Although most people understand the high calorie of sugary soda, many people don't know that the calorie of juice is even higher than that of soda. Drink high-calorie drinks in moderation, or you will drink a lot of calories accidentally!
Step 7 be responsible for yourself
Whether you have a friend who will stick to your diet or not, please write down your diet diary. It only takes a few minutes to keep a diet diary, but it is more conducive to monitoring your healthy diet.
8. Make sure you get enough sleep.
Many people think that staying up late can lose weight. In fact, regular and adequate sleep is helpful to lose weight. Lack of sleep will increase the level of "hunger" hormones in your body, while the secretion of hormones that regulate fat content and appetite will decrease. Then your appetite will increase, which will lead you to eat more, so lack of sleep will also lead to weight gain.
2. What to eat to prevent obesity?
1, cheese is very important to lose weight.
Cheese is very important to lose weight because it contains calcium. Many women are afraid of obesity and don't eat cheese. Studies have shown that obese adults whose daily diet is rich in dairy products lose weight much faster than those who don't eat dairy products. The downside is that cheese is high in fat and salt.
2. Peanut butter makes people feel full.
Is peanut butter high in fat and calories? In fact, a hospital study shows that people who eat peanut butter are more likely to lose weight and stay slim than those who strictly follow the low-fat diet rules. Peanut butter can make people feel full.
3. Nuts contain a lot of fiber
. Nuts may be rich in fat, but they contain beneficial fat. Nuts also contain a lot of fiber. So eat almonds, peanuts or cashews, but avoid potato chips and biscuits to prevent obesity.
Eggs can make you feel full for a long time.
Eggs have been discussed for many years. Should we eat them? However, the study found that eating eggs in the morning is good for you, because eggs are rich in protein, which can make you feel full for a long time.
5. Coffee can accelerate metabolism.
Coffee will increase blood pressure and heart rate, which may not be a good choice for people with heart problems. However, research shows that coffee can speed up metabolism and suppress appetite. However, drinking sugary soft drinks or adding a lot of sugar and cream to coffee will offset this positive effect of coffee.
6. Chewing bubble gum will suppress appetite
Bubble gum may stick to your teeth and destroy them, but a nutrition professor believes that chewing bubble gum can suppress appetite and stimulate metabolism. The early conclusions of this study report this hypothesis. Kathleen Melanson, who is in charge of the study, said that the survey found that people with small appetites tend to have smaller appetites and faster metabolism after eating bubble gum.
6. Ice cream slimming method
The method is to use 1 cup ice cream instead of daily dinner, because ice cream contains milk nutrition, while 1 cup/20ml ice cream only contains 250kcal calories, which is far less than dinner.
Note: this method should not be used for a long time to avoid malnutrition.
7, _ gel slimming method
If dairy products are not added, the jelly sold in the market only contains 80 to 100 kilocalories, which is very low in calories and can be used as a dessert for dieters.
Note: _ Gel is made of bone glue, the main component is protein, and there is almost no dietary fiber, so it has no effect of eliminating constipation.
8, lactic acid bacteria slimming method
Lactobacillus diet requires users to eat only yogurt, enzyme drinks, vegetable juice and water for three days. Because this is an extremely low-calorie diet, the daily intake of calories is very small, so you can lose weight quickly.
Note: this method subtracts muscle layer, not fat, so it is easy to get fat after returning to the original eating habits. Moreover, eating only lactic acid foods is extremely unbalanced and not worth trying.
9. curry slimming method
The spices in curry can promote fat burning, so eating curry rice a day 1 meal can burn fat and lose weight.
Note: It is advisable to choose vegetable-based curry rice and use salad oil instead of cooking oil, which greatly reduces the calories and is conducive to healthy weight loss.
10, cheese slimming method
Eat only cheese and bananas for three meals a day, and don't eat other foods. You can use the live lactic acid bacteria contained in cheese to promote intestinal peristalsis and expel toxins from the body, so as to improve the skin and eliminate the accumulation of fat in the abdomen. Cheese is rich in calcium and benign protein, which is an indispensable element for slimming people.
Note: Obesity is not caused by toxins in the body, but by excessive fat. This method is not a good way to reduce fat. In addition, eating these two foods alone can not fully provide the nutrients needed by the human body, which may lead to the lack of vitamins and minerals. Once you return to your previous eating habits, your weight will naturally pick up.