1, eating vegetables before meals helps to lose weight.
When eating, many people are always worried about getting fat, so people really want to know how to eat a good meal. A new study by anti-aging researchers at the Graduate School of Dojo University in Japan shows that if you eat vegetables or vegetable juice rich in fiber before meals, not only will your blood sugar level rise slowly, but your insulin secretion will also decrease, which will make it difficult for most sugar as energy to turn into fat.
Food is digested and absorbed in the body to produce sugar, which makes the blood sugar level rise. Eating on an empty stomach and ingesting carbohydrates will lead to a sharp rise in blood sugar. The rapid rise of blood sugar level leads to excessive secretion of insulin, a hormone with hypoglycemic effect, and excess sugar is the cause of obesity.
Drinking vegetable juice is also a good way when it is difficult to eat good food at lunch outside because of busy work. Animal experiments have clarified the changes of blood sugar after drinking vegetable juice. Let the experimental animals eat vegetable juice and sugar, and then measure the change of blood sugar value. The results showed that the increase of blood sugar level became more stable when drinking vegetable juice 10 minute before sugar intake than when only sugar was given.
Researchers believe that eating the same calories for dinner and eating vegetables and vegetable juice in advance can hardly make people fat. Vegetable juice with less sugar and more dietary fiber is more suitable.
2. Ways to lose weight
1, increase sleep time
Plus an hour's sleep time, you can lose weight 14 kg unconsciously. A study by Harvard University found that women who sleep for five hours or less at night are 30% more likely to gain weight than women who sleep for seven hours.
Step 2 smile
A study from Vanderbilt University shows that laughing 10- 15 minutes a day can reduce 40 calories. So, everyone, please keep the comedy.
Step 3 eat fish oil pills
Walking and eating fish oil pills is a good way to lose weight. Researchers at the University of South Australia found that people who take fish oil and walk for more than 45 minutes every day and maintain a balanced diet can lose 4.4 pounds a week. In addition, fish oil can also promote heart health.
4, eating tips
In real life, people may ignore biting, licking and chewing. Pay attention to these when eating, because each action can consume 25 calories for you. After a year, they may be able to make you lose weight 15 kg.
5. Learn to cook by yourself
A study shows that take-away food contains 60% more calories than food cooked at home. It may be because the cooking materials used for take-out are high in calories. For example, take-out may use animal oil to enhance the flavor of food, while at home you can use vegetable oil or olive oil with weight loss effect.
Step 6 chew
Chewing gum can not only exercise facial muscles, but also research shows that chewing gum for one hour can burn 1 1 calories. Chewing gum while cooking can increase satiety and reduce the desire for sweets.
Step 7 relax
Learn how to relax by reading and writing in meditation, yoga or 20 minutes every day. According to the data, a woman used weight-loss relaxation therapy for one and a half years and lost weight unconsciously 10 kg.
8. Dairy products
Eating more low-fat dairy products can reduce abdominal fat. Eat three dairy products a day, please pay attention to low fat. A study by the University of Tennessee showed that during the six-month dairy diet plan, the experimental group that ate three low-fat dairy products every day lost an average of 24 pounds compared with the experimental group that didn't eat dairy products. So researchers suspect that dairy products can promote the burning of abdominal fat.
9, small exercise before meals
Walking for 20 minutes before meals will unconsciously consume a large part of calories. Pre-meal exercise also includes doing housework.