Losing weight, reducing excess fat in the body and increasing muscle proportion are also the essence of losing weight. The adjustment and implementation of weight loss takes time and process. Many friends use unhealthy methods to lose weight, making their bodies fatter and unhealthy. In fact, it is not so difficult to lose weight healthily. It's just that you don't have good methods and persistence to lose weight. What are the healthy weight loss shared today? Three don't eat, two pay attention? It can promote fat burning and lose weight. ?
Healthy weight loss? Three don't eat, two pay attention? What are the specific ones, as follows: one, three don't eat.
1, do not eat high-calorie, high-fat, high-sugar food.
High-calorie and high-fat foods are fried foods, such as fried cakes, French fries, fried fish, fried chicken, fresh rehmannia root, roasted eggplant and goo goo meat. Fried food has high oil content and high energy, which is not only not conducive to losing weight, but even gaining weight again.
High-sugar foods are processed foods, such as drinks, cakes, sweets, chocolates and biscuits. This kind of food is generally high in sugar and energy. As a snack, it will be inadvertently ingested in excess, leading to obesity.
2. Do not eat alcoholic food.
Liquor belongs to pure energy food, and it is made from carbohydrates in brewing raw materials through brewing and fermentation. Wine contains alcohol, no matter what kind of wine contains alcohol, but the alcohol content is more or less. Alcohol can generate energy in the human body, and the energy per gram of alcohol is 7 kilocalories.
If you eat these alcoholic foods during weight loss, it may affect people's health and may also lead to weight loss failure. So try not to drink alcohol during weight loss, which will affect the weight loss effect and lead to obvious obesity.
3, do not eat milk tea food.
The once-popular milk tea slimming method has made many people try it themselves, and the result is self-evident. Drinking milk tea has no weight loss effect, because milk tea contains sugar, food containing fat and milk. Drink milk tea often during weight loss, directly use sugar and convert it into fat for storage. Therefore, drinking milk tea will get fatter and fatter during weight loss.
Two, two pay attention.
1, pay attention to the adjustment of diet structure.
The adjustment of diet structure is to control calorie intake, ensure balanced nutrition and develop good daily eating habits.
(1), nutritious breakfast is indispensable.
Not only to eat breakfast, but also to eat well, eat nutritious, do a good job of nutrition, and provide an effective sense of fullness. At the same time, we should also control the intake of high-calorie foods.
(2) eat less and eat more meals.
You can eat a small amount every three or four hours as appropriate, and divide the original amount of three meals a day into morning and afternoon plus a small meal, brunch and three meals. This can ensure a long-term satiety and reduce overeating caused by excessive hunger. This is also the best way to reduce calorie intake.
(3) Eat more fruits and vegetables and drink less drinks.
Usually, the calorie of a drink is much higher than that of a fruit. Choosing to eat fruit can effectively reduce calorie intake. Some people don't like fruit, so they can drink fresh fruit juice, which can not only satisfy the taste, but also satisfy the fruit intake.
If you don't eat vegetables, it will lead to insufficient dietary fiber intake, which will affect gastrointestinal peristalsis and basal metabolism, and it is also easy to lack vitamins and minerals.
(4) chew slowly.
Chewing slowly can slow down the eating speed, so that the brain can perceive whether it is full in time and avoid overeating caused by fast eating. And chewing slowly can also reduce the pressure on the stomach and promote the absorption of nutrients.
(5) Take enough protein.
Protein participates in the synthesis of various enzymes needed by body muscles and metabolism, and plays a very important role in body metabolism.
The key to losing weight is to control the intake of fat, and at the same time to ensure adequate and appropriate protein. Eating protein's food will raise human body temperature, improve basal metabolism and help to lose weight.
Meat can supplement protein (animal protein) and help build muscle. It is best to choose chicken breast, fish and shrimp, lean beef, and don't eat animal skin and fat. For example, for example, 100 grams of lean pork has only 143 calories, while fat meat with the same weight has 807 calories. Meat products such as meatballs and sausages with high fat and calories should also be eaten as little as possible or not.
(6), the staple food should have coarse grains.
Coarse grains contain a lot of dietary fiber, which can effectively promote intestinal peristalsis and help nutrient absorption, thus preventing overeating when nutrition is insufficient, leading to excessive calorie intake. In addition, coarse grains can well control the rising speed of blood sugar after meals, and can effectively avoid excessive blood sugar from being converted into fat.
2. Pay attention to sports assistance.
Exercise, defined as? Any and all physical activities with skeletal muscle strength? . To put it simply, in fact, in sports activities, activities that are planned and consciously aimed at maintaining or improving physical strength are sports. It can generally be understood as fitness or physical exercise.
Life activities refer to physical activities other than sports, including occupation-related activities, washing clothes, cooking, standing and so on.