1, you can choose reduced-fat milk.

When choosing milk, you may be in a dilemma because of its fat content. In fact, this is unnecessary. Proper amount of fat is beneficial to human body, so it should be supplemented in time. If you drink milk to supplement enough calcium, you can choose fat-reducing milk, which can achieve the effects of reducing fat, supplementing calcium and losing weight.

2. Add "bottom material" before drinking milk for breakfast.

After washing every morning, drink a cup of boiled water or light honey water to replenish body moisture. Then drink milk or yogurt and eat a small amount of starchy food, such as 1 to 2 slices of whole wheat bread or a bowl of oatmeal. If you drink yogurt for breakfast, you'd better take it out of the refrigerator one hour in advance, or warm it with hot water to avoid diarrhea caused by too cold. People with gastric ulcer or hyperacidity should not drink yogurt on an empty stomach.

3. Dairy products can be used as snacks between meals or before meals.

Milk and yogurt have a good feeling of fullness and can replace biscuits, sweets and snacks as snacks between meals. You can also eat before meals, and appropriately reduce the amount of food you eat at the next meal.

4. Take yogurt or milk as a midnight snack.

It is suggested to reduce the amount of food by one third for dinner, and eat yogurt or milk for dinner. It should be noted that it is best to drink it 2-3 hours before going to bed, which is beneficial to the quality of sleep.

5. The nutrition of three meals should be balanced.

Although dairy products are rich in nutrition, they are low in iron, zinc and vitamin C, so they must be supplemented from other foods. Nutritionists suggest that lunch should be supplemented with100g lean meat or fish and 200g vegetables; Dinner should be supplemented with100g bean products and 200g cauliflower, kale, rape and other green leafy vegetables. If you like sugar-free yogurt or sugar-free milk, you should also eat a small amount of fruit.

Second, weight loss cheats: adjust the order of meals and lose weight easily.

Order 1: Eat vegetables first.

People who lose weight must grasp a principle: the food with lower calorie density should be eaten first. Foods like vegetables are not only low in calorie density, but also high in fiber content. More importantly, these colorful fruits and vegetables are rich in vitamins, minerals and phytochemicals, which help us to prevent diseases. We can think of vegetables as putting a fence on the stomach wall. This "fence" can prevent nutrients from being absorbed quickly, which is very helpful to delay the increase of blood sugar. So to develop this eating habit is to take a plate at the beginning of every meal and put all the colorful vegetables you can see on the table into the plate. The food to eat at the beginning of every meal is this colorful vegetable. Remember, vegetables should be boiled in water as much as possible, and don't put too much oil or dried meat.

Order 2: Drink soup.

After eating a dish, you can drink some soup to help that dish feel fuller in your stomach. But remember, when you lose weight, don't drink too much "thick soup" and try to choose clear soup.

Order 3: Eat protein food such as meat, fish and eggs.

At this point, your stomach is almost half full. You can eat some high-protein foods to supplement your daily protein needs, but remember that it is best not to fry or fry these foods at high temperature, because not only the calories will increase, but also carcinogens will easily be produced; It is suggested that these high-protein foods be pickled, steamed and stewed.

Order 4: Eat rice.

We are used to eating white rice, but when we are full, it is easy to raise blood sugar and the GI value is not low. Choosing to eat white rice last can delay the rise of blood sugar. Moreover, you shouldn't feel hungry at this time, and you won't eat too much high-starch food at once. However, we have to eat starch, so eating it at last can not only balance the diet, but also reduce the calorie intake. If white rice can be replaced with whole grain rice or brown rice, it will be more helpful to control weight.

Third, drinking water after meals helps to lose weight.

Is drinking water after meals helpful for losing weight?

The main reason why drinking water immediately after meals can't lose weight is that a lot of water will dilute gastric juice and digestive enzymes after entering the body, and food will also be diluted; If it can't be digested and absorbed, it will leave the gastrointestinal tract very early, and the body will soon feel hungry. Hunger will increase your appetite. At this time, your food intake will increase, and the nutrients you eat at dinner can't be absorbed. Eating more snacks and other foods will only increase the risk of getting fat.

Drinking water for half an hour after a meal helps to lose weight.

It is normal to drink water immediately after a meal, and you can't lose weight, but it is ok to drink water for a while after a meal. Because it is the stage when gastrointestinal peristalsis begins to digest and decompose the food eaten, drinking water at this time can more effectively promote the digestion of food by the stomach and reduce the burden on the stomach, which is not conducive to the accumulation of fat, thus playing a good role in losing weight, and is also conducive to good health.

Drinking water immediately after meals is not good for your health.

Drinking water after meals is an unhealthy way to eat, let alone lose weight. In the long run, it will also threaten human health, fail to fully absorb the nutrition of food, unbalance human metabolism and cause chronic diseases such as malnutrition. The best way to lose weight is to combine exercise with diet control. Although drinking water can promote the metabolism of the body and play a certain role in the process of losing weight, if you want to drink water, don't drink water at the wrong time. Don't drink water right after dinner. It is recommended to drink water at least 20 minutes after meals.

Fourth, the star loses weight 3 coup

Lan Xinmei does yoga.

Lan Xinmei, who hosted tvbs-g's I am the Biggest Woman, took this opportunity to learn yoga from Huang Zhongkun's girlfriend Lulu. Even if you overeat, your figure will not be deformed, which is a wonderful work of actresses in the circle. Yoga in Lan Xinmei can be done at home. She smiled and said, "I always do yoga while watching TV at home. Not long ago, I accidentally found that I didn't wear underwear, and my chest almost hung to my knees. I feel that I am getting old, but after practicing yoga diligently, my body has recovered obviously. "

Lan Xinmei is brave enough to drink, but he won't get drunk after a thousand cups. However, she is worried that drinking will harm her health. She actually found the true meaning of health from yoga. She said: "I am addicted to yoga now, and even my mother is a loyal partner." After eating too much in the New Year, I will have a mother-daughter yoga with my mother, so that I can lose weight and not get fat. "

Zhang Shanwei runs and drinks tea.

Singer Zhang Shanwei is not worried about being overweight. He said: "In addition to running, I will also drink Pu 'er tea, which is easy to get rid of oil and get tired easily. "

Zhang Shanwei likes outdoor activities, especially running. He can run to the school playground from home and gym. He said, "On average, I speak one hour less. If I don't have enough time, I go to the gym, but usually I prefer running on the playground. I can breathe fresh air and feel very comfortable. " Don't like running, Zhang Shanwei suggested that you might as well try walking. "As long as you achieve the purpose of sweating, you can actually do it."

Fish Leong exercises to lose weight.

Speaking of slimming classics, Fish Leong tried the "devil slimming method". She said: "In the past, when I released the first three albums and took promotional photos, I used the wrong method to lose weight. I only ate one meal a day, including salad, fruit and milk. Although he lost weight quickly, he became pale and very lifeless. " Fish Leong also suffers from anorexia, because most people eat vegetables, and they used to feel sick at the sight of meat.