Understand carbohydrates
Inferior carbohydrates: refers to carbohydrates that have not been refined and have low fiber content, which are easily converted into sugar and easily digested and absorbed by the human body, which will lead to obesity.
Fast carbohydrate: a kind of carbohydrate that is absorbed quickly and has a strong sense of hunger, which can make the blood sugar in the body fast, thus transforming fat. Fat-reducing people? It is recommended to eat less.
High-quality carbohydrates: high-quality carbohydrates refer to complete carbohydrates that have not been processed too much or to a small extent. It takes a long time to digest in the human body, and prolonging satiety will not make blood sugar suddenly soar.
Low-quality carbohydrates, fast carbohydrates and high-quality carbohydrates
Fried: French fries, hot and sour powder, fried dough sticks, candy, cake, instant noodles.
Pasta high-sugar fruit: steamed bread noodles, noodles, bread, rice, bananas and watermelons.
Coarse grains: sweet potato, corn, purple potato, oat, yam, pumpkin and potato.
Why can't you lose weight?
Answer: Low metabolism.
How to know whether metabolism is high or low?
Weigh once before bed, 2. Weigh again after getting up the next day (don't go to the toilet or drink water before weighing), 3. Comparing the weight at night with the weight data of the next morning, the figure is 0.8 kg ~ 1.6 kg: normal metabolism, the figure is less than 0.8 kg: slow metabolism, the figure is similar: it is a bit difficult to lose weight.
Causes of impaired and decreased metabolism
1. Long-term dieting is called dieting as long as the intake is lower than 30% of normal metabolism, and girls who consume less than 1000 calories are dieting. 2. Staying up late often will affect the body's leptin secretion. 3. Three meals are irregular, and you often get full and hungry. 4. I don't like drinking water, which makes it difficult to metabolize fat. 5. Without exercise, don't stand if you can sit, and don't sit if you can lie down.
How to improve metabolism
Eat more low-fat and high-protein foods. High protein food can enhance satiety and reduce hunger. Recommended high-quality low-fat and high-protein foods are: fish, deep-sea fish, freshwater fish, such as salmon, cod, arowana and other shrimp and mussels: shrimp meat, conch meat, scallops and so on. Meat: chicken and duck (peeled), chicken breast, beef, mutton and other beans: soybeans, soybeans, edamame and so on. Door milk/bean products: milk, soybean milk, tofu, frozen tofu, thousand sheets, etc.
Eat less or no foods containing trans fatty acids.
Trans fatty acids have been banned in some countries in Europe and America. If you want to lose weight, you should eat less food that affects your health.
Potato chips, cream cakes, bread, milk tea, sandwich biscuits, wafer biscuits, various pies, souffles, fried dough sticks and egg tarts.
How to improve metabolism
Eating more foods that can burn fat and help you lose weight, and drinking a cup of black coffee half an hour before exercise can greatly increase your exercise. You can have a glass of lemonade 30 minutes after breakfast to help clear your stomach and promote metabolism. Drink green tea, apple vinegar and other low-calorie drinks that can help you lose weight.
Insist on eating the same high-potassium food every day, and get fat the next day because of edema after waking up. You can eat more foods containing potassium and balance potassium and sodium. Like these foods rich in potassium, you must eat 1 sample every day: hazelnut, Flammulina velutipes, bamboo shoots, amaranth, spinach, coconut, black beans, kidney beans, broad beans, wheat germ powder, lentils, red beans, lotus seeds and peas.
Make sure to drink 2L water every day.
Drinking more water not only helps the body circulation, but also accelerates the elimination of excess excreta. Drink 8 glasses of water every day, 200-250ml each time. Don't drink water after 9 pm, it is easy to edema.
How to improve metabolism
General formula collocation formula
Universal recipe matching formula: high-quality carbohydrate+protein+dietary fiber.
High-quality carbohydrates: pasta, buckwheat noodles, coarse grain rice, oatmeal, steamed pumpkin, sweet corn, red/purple potato.
High quality protein: lean beef, eggs, shrimp, salmon, arowana, tenderloin and mutton.
Dietary fiber: seaweed, kelp, cold vegetables, white gourd, Chinese cabbage, spinach and cucumber.
Drink fat-reducing soup: tofu Flammulina velutipes soup, white radish kelp soup, tomato egg soup, laver egg soup, melon coriander soup, shrimp skin fungus soup.
sports
1. Adhere to the combination of anaerobic and aerobic exercise: anaerobic exercise can increase muscle content and basal metabolism, while aerobic exercise can consume calories and improve exercise metabolism.
2. Exercise patterns should be changed regularly: if you do a kind of exercise for a long time, your body can easily adapt to the intensity of exercise, resulting in less and less calories consumed in the subsequent exercise, and the platform period will come earlier.
3. Do more HIT high-intensity interval training: HIT has the characteristics of continuous fat burning, that is, when you stop exercising, your body is still burning fat.
4. Increase daily activity: If you don't have time to exercise, you can improve your metabolism by increasing daily activity. For example, if you can walk, don't take the bus, if you can stand, don't take the elevator.
5. Ensure more than 8 hours of sleep every day: Lack of sleep can easily lead to a decline in the body's ability to consume carbohydrates, making it easier to form fat.
All of the above have been done, and you can practice a lean physique with great probability!