First, it tastes light and not too greasy.
Bai Baihe, a native of Shandong, used to like spicy food, but for the sake of her figure, she had to give up what she wanted, and every meal was mainly light. Various vegetable salads have become her favorite, and less oil and salt is also her eating habit.
Bai Baihe's diet pays great attention to controlling the amount of oil, and the total amount of oil used in a day is only a spoonful. If she has to go out to eat, she also insists on putting a bowl of water beside her, and every dish she wants to eat should be rinsed before eating.
Cauliflower, vegetables, carrots and lean meat are all cooked and mixed with a little olive oil. Only in this way will the fat not exceed the standard. At present, China's urban residents consume nearly 50 grams of oil per person per day, which is twice the recommended value of the World Health Organization (25 grams). It is worth noting that don't eat too much vegetable oil, but also be alert to those invisible fats in your diet, such as broth, dried fruits, milk and dairy products, baked goods and so on.
People's health depends largely on what to eat, how much to eat and how to eat. For example, people often say that "green vegetable tofu is safe", while spicy tofu and braised chicken are soaked in oil. If you eat too much of these soy products, you will also have too much lipid. Although fish is a low-fat food, it is often sprinkled with various seasoning soups when it is out of the pot, and the result becomes a high-fat food. In order to "clean up" leftovers, many old people have to drink soup and water when they are full, which leads to their stomachs getting bigger and bigger.
Second, regular quantitative, eat seven points full.
Bai Baihe has paid special attention to the maintenance of her figure since she entered the Theatre Academy. She knows that if she chooses to be an actress, she must keep her weight, and she only allows herself to eat 70% full every meal.
People feel hungry because the hypothalamus, which dominates appetite, sends out hungry nerve signals, and the stomach also secretes hunger hormones, which increases the desire to eat. Therefore, a small number of meals can avoid hunger and reduce the amount of food per meal.
First, evaluate how many calories you should consume a day, and then distribute the calories among three or five meals. Because everyone's lifestyle is different, some people can regularly ration three meals, and some people need to prepare a fruit box as an afternoon snack.
Experts encourage keeping three meals, seven or eight full. She is most worried about people who eat six meals a day. Although there are few meals, the total calories still exceed the needs of a day.
An animal study published by the University of Wisconsin in the United States in the journal Science also confirmed that eating only seven full meals can delay aging and increase life expectancy. After 20 years of experimental research, the monkeys who did not control their food intake aged, and those who ate only seven points full had beautiful hair, less wrinkles and better physical function, and the 30-year survival rate also showed a difference of 50% and 80%.
Hunger doesn't mean that the body lacks calories, just because the stomach is empty. Because vegetables and starchy foods will be digested within 3 hours, it takes 3-4 hours in protein, so don't equate hunger with eating.
What should I do if I am hungry after eating less? Prepare low-calorie snacks to pad your stomach, or divert your attention through exercise, chewing gum and other things.
Third, drink soup first and eat low-calorie food first.
Drinking soup before meals will take up space in the stomach and reduce food intake. There are ingredients in the soup, which takes a long time to digest. But it is not recommended to eat soup at the same time, which will make you eat more when you eat.
Compared with the past "subtraction", this can't be eaten and that can't be eaten; Now it is suggested to use "add": which foods must be ingested? After priority intake, you can eat other things on an empty stomach. Therefore, eat low-calorie vegetables first, and when you want to eat high-calorie food, you will soon be full.
Increase the intake of high-fiber foods such as vegetables and whole grains, so that the volume of feces is sufficient and defecation will be smoother. If you are prone to flatulence, don't choose vegetables with too high fiber. Starch starts from germ rice, so you don't have to change brown rice and Gu Mi all at once.
Fourth, chew slowly to make your stomach feel full.
It takes time for the stomach to feel full. Chewing slowly gives the body a little time to signal fullness, and at the same time it can concentrate on eating and know what it has eaten. If you wolf down, you will eat too much when you feel full.
Eating enough is a human physiological need. Only when you feel full can you reduce your appetite. If you force yourself to eat only a little every day, you will not lose weight, but also have a big meal in your dream of eating every day, and when you wake up, your pillow is full of saliva.
Apple is a treasure.
Bai Baihe admits that his favorite fruit is apples, because apples can not only beautify the face, but also have low calories. Eating an apple before lunch can reduce appetite. Apples can reduce the calorie intake of the human body, and the insufficient part needs the accumulated calorie supply in the body. The so-called heat accumulated in the body is fat. When the excess fat in the body is consumed, people will naturally become thinner. Almost all obese people overeat and make their stomachs swell, so they can't control their appetite. Apple diet can shrink the stomach, make the appetite easy to control after weight loss, and the taste is normal, and will not like sex food or greasy food. It also contains unique fruit acid, which can accelerate metabolism and reduce body fat.
6. Don't go on a diet.
Although Bai Baihe is thin, she especially disapproves of dieting to lose weight. Especially for postpartum women, in fact, after lactation, the weight will naturally drop. As long as you adjust your diet, you can achieve the goal of slimming. Blindly dieting will make the body unbearable and more likely to rebound, which is really not a wise choice. She said that in fact, most pregnant women are edema-type obese, and they will naturally lose weight after breastfeeding. Traditional confinement should be nursed back to health. I remember three months after delivery, I deliberately ate very little because I was going to shoot a new play directed by Zhao Baogang, but my immunity declined for half a year. Therefore, you must not go on a diet to lose weight during lactation.
Seven, regular exercise and adequate sleep.
The basal metabolic rate depends on sex, age, weight and muscle mass (exercise and food intake). Exercise is the only way to increase muscle mass and thus increase basal metabolic rate. So in addition to aerobic exercise, weight training is also needed to increase muscle mass.
Sleep can regulate endocrine normally, whether it is thyroxine or hormone metabolism. Some obese people have an improper diet, because the stress of life, staying up late, and abnormal work and rest make endocrine disorders. And staying up late is easy to get hungry and eat midnight snack. "It's easy to get hungry at night, and you don't have to eat late at night when you go to bed early." Bai Baihe said.