NICE = nutrition +I+ calories+exercise

that is

Healthy weight loss = nutrition+self+calories+exercise

Does it look nice? Diet will tell you scientific ways to lose weight: proper calorie intake, adequate nutrition, effective exercise methods and proper psychological adjustment.

1. diet: control calories to ensure that the calories are above the healthy calories (1486 calories) and below the optimal calorie budget (1800 calories).

2, diet: balanced nutrition, to ensure a normal daily income balance of cereals, vegetables, fruits, milk and dairy products, beans and meat, oil and nuts.

3, exercise: insist on exercise, four times a week for more than 30 minutes of moderate and low-intensity exercise.

prescribe a diet

Find the balance of calories and effectively lose weight continuously;

Find a nutritional balance and lose weight on the basis of meeting the nutritional needs of the body;

Find a psychological balance, don't diet, don't overeat.

heat quantity

Calorie intake

Calorie intake = dietary calorie intake

Calories burned = basal metabolic rate+total calories burned by physical activity.

Reducing calorie intake in diet is an important way to lose weight.

* To reduce calorie intake, low-calorie foods should be selected on the basis of ensuring nutritional requirements, such as reducing fried and baked foods, replacing bread with steamed bread and sugary drinks with boiled water.

* The total calorie intake per person per day needs to ensure the basal metabolic rate, which should generally not be lower than 1200 calories.

* It is advisable to reduce calorie intake step by step, and the principle is to reduce about 500 calories per day.

* A wide range of diets, avoiding the increase of diet due to overeating, and having a light taste. Too much salt will keep water in the body. Avoid alcoholic drinks and sugary drinks.

* increase the amount of fiber in the diet, you can get a sense of fullness.

nutrition

Cereals -7 portions

How to measure a portion of grain

According to the calories and nutrients of various cereals, one serving of cereals can be:

* 1 small bowl of uncooked rice (28.5g, about half a grain);

* 1 small bowl of rice (about 1 two);

* 1 piece of bread with the same size;

* 1 piece of corn bread;

* 1 small bowl of cooked oatmeal or 1 small packet of instant oatmeal;

* 1 small bowl of cooked noodles;

* 1 28.5g, about half of dried noodles;

* 1 medium vegetable bag;

* 1 small flower roll;

Suggestions on Edible Grains

* Follow a healthy diet? The recommended food quantity is daily grain;

* Try to choose coarse grains and eat less flour and rice;

* Try to choose natural grains and eat less processed grains;

* Try to eat less cereals with added sugar and oil;

* Eat different kinds of cereals.

Vegetables -4 portions

How to measure a vegetable?

According to the calories and nutrients of various vegetables, a serving of vegetables can be:

* 1 medium bowl of raw spinach;

* 1 medium bowl of raw lettuce;

* 1 medium bowl of raw lettuce;

* 2 medium-sized carrots;

* 1 small bowl of pumpkin;

* 1 small bowl of cooked bean sprouts;

* 1 small bowl of cauliflower;

* 1 small bowl of cabbage;

* 2 celery sticks;

* 1 tomato;

* 1 big corn;

* 1 big potato;

* 1 small bowl of mushrooms;

* 1 cup unsweetened tomato or mixed vegetable juice;

Suggestions on eating vegetables

* Regarding how to eat vegetables during weight loss, Iris suggests that you:

* Follow a healthy diet? Recommended weight to choose daily vegetables;

* Choose fresh vegetables;

* Don't cook for too long, don't fry or pickle vegetables, so as not to lose a lot of nutrients;

* Most vegetables are very oil-absorbing, so don't put too much oil when frying;

* Eat different kinds of vegetables every day.

Fruit -2 portions

How to measure a portion of fruit

According to the calories and nutrients of various fruits, one serving of fruit can be:

* 1 small apple or 1/2 big apples;

* 1 big banana;

* 1 string about 32 medium-sized grapes;

* 1 medium grapefruit;

* 1 big orange;

* 1 big peach;

* 1 medium-sized pear;

* 2 large plums or 3 medium plums;

* 1/2 medium-sized pineapple;

* 1 small watermelon;

* 1 cup sugar-free 100% pure juice;

Suggestions on eating fruit

* Follow a healthy diet? Recommended weight to choose daily fruit;

* Choose fresh fruit;

* Eat different kinds of fruits every day.

Milk and dairy products -3 servings

How to measure a portion of milk and dairy products

According to the calories and nutrients of various dairy products, a dairy product can be:

* 1 cup (236 ml) of milk or 1/2 cups of dehydrated milk.

* 1 cup (226g) yogurt

* 43 grams of hard cheese

* 1/3 cups of grated cheese

* 1 cup of milk pudding

* 1 cup frozen yogurt

* 1.5 cups of ice cream

Suggestions on edible milk and dairy products

* Follow a healthy diet? Recommended weight to choose daily dairy products;

* Choose low-fat or fat-free milk and dairy products with little or no sugar;

* If calcium is deficient, the intake of dairy products can be appropriately increased.

Meat -6 portions

How to measure a portion of meat?

According to the calories and nutrients of various meats, one serving of meat can be:

* 1 piece of cooked poultry meat (peeled, 28.5g, about half a tael);

* 1 piece of cooked pork leg/beef (28.5g, about half a tael);

* 1 fish (28.5g, about half a piece);

* 1 egg;

* 2 tablespoons of bean paste;

* 1/2 small bowl of tofu;

* 1/2 small bowl of cooked dried beancurd.

* 5 almonds;

* 2 walnuts;

Suggestions on eating meat and beans

* Follow a healthy diet? It is recommended to choose daily meat and beans;

* Choose lean meat with low fat content, such as tenderloin;

* Remove obvious fat from meat;

* Peel poultry when eating it;

* Choose fish or other seafood and shellfish;

* Choose eggs and eat protein, no more than 2 yolks a week;

* replace some meat with beans;

* Try to cook by steaming, boiling and baking (without oil), and don't use too much oil to fry;

* Do not put oil when steaming or roasting poultry or livestock meat. Poke holes in the meat to let the fat flow out.

* Follow a healthy diet? Recommended weight to choose daily nuts;

* Don't go beyond healthy eating? Recommended amount;

* eat with skin (such as a red coat outside peanuts).

Oil -3 part

How to measure a portion of oil

One portion of oil can be:

* 1 tbsp vegetable oil (about 8g)

Suggestions on edible oil

* Follow a healthy diet? Recommend weight to choose daily oil;

* Don't use too much oil, and don't bring any oil;

* Select the engine oil recommended by Mint;

* Choose lean meat, skinless poultry, fish and other seafood with low fat content;

* Choose low-fat milk and dairy products;

* Eat less baked goods, such as biscuits and bread;

* Try to eat less ice cream containing saturated fat, margarine and sugar.

intelligence

The first kind: people who like to eat.

Symptoms: I like food, regard losing weight as a fear, eat when I am in a bad mood, treat food as a good medicine for my bad mood, and especially like sweets such as candy, chocolate and cakes.

Prescription:

1. When your appetite increases greatly, I suggest you drink a glass of water and wait for five minutes. Doing so can effectively reduce food intake.

2. Chew slowly while eating and enjoy your food. Small mouth and stuttering will make you feel full, instead of wolfing down a lot of food at once. Eat more fruits and don't drink juice, lest you drink too much.

3. Eat some reasonable alternative foods, such as eating a tomato instead of a cake and smearing it with olive oil instead of butter.

4. When you want to eat sweets and your mouth is watering, you might as well eat a bowl of porridge to quench your thirst.

The second type: people who lack perseverance.

Symptoms: Without definite eating habits, you can't stick to your eating plan until the end. Sometimes you can strictly control your appetite, but when you are stressed or depressed, you will eat and drink, especially like "junk food".

Prescription:

Please pay attention to ensure that there are reasonable nutrients in your food structure.

2. Try dieting for 1-2 days, and then eat and drink as much as you like on the second weekend, so as to balance your mind without hurting your dieting plan.

Don't blame yourself too much when you break the diet plan. Write down the reasons and your feelings to make yourself feel better.

It is also a key to buy less food. You should buy it every day, but try to buy less and eat more fresh ones.

The third type: people who are strict with themselves.

Symptoms: Be strict and self-disciplined, and stick to dieting even if your weight is normal. Only when you know the nutritional components of food will you taste delicious. In this case, you need to relax and comfort yourself.

Prescription:

1, find out why, what are you worried about, and why you have to tie yourself so tightly.

2, relax the strict restrictions on yourself, try to break those rules and regulations, avoid excessive dieting, remember that excessive dieting will also damage the body.

Relax yourself once in a while, buy some fresh food to comfort yourself and experience the fun of light diet.

sports

Make clear the reasons for your exercise and find the motivation for your exercise;

Choose the exercise that suits you and prescribe the right medicine;

Understand the precautions of sports, get twice the result with half the effort;

Pay attention to the diet before and after exercise.

Identify the reasons for your exercise and find the motivation for your exercise.

The effect of exercise on weight loss is not only as simple as we seem to consume 200 or 300 calories per hour, but also the biggest effect is to improve the metabolic consumption of our body, which is what we value. For example, if a person does 1 hour aerobic exercise today, she not only consumes hundreds of calories through exercise today, but also her metabolic consumption can be increased by up to 50%. This is the fundamental reason why we talk about moving more.

Choose the exercise that suits you and prescribe the right medicine.

In order to decompose body fat, we need aerobic exercise more.

Common aerobic exercises are: brisk walking, jogging, climbing stairs, climbing mountains, swimming, dancing, aerobics, cycling and so on. It is also called endurance sports.

Female friends who are obese are prone to high fat rate, so the first thing to do is to reduce the fat rate and ensure that the body is in a healthy state.

Recommended sports: brisk walking, jogging, mountain climbing and swimming.

Your heart rate of low-intensity exercise is 12 1 beats/min to 162 beats/min.

To burn fat, the human body needs to meet three necessary conditions:

1, exercise should reach the exercise heart rate of medium and low intensity;

2. This low-intensity exercise with heart rate should last for more than 20 minutes;

This kind of exercise must be a big muscle group exercise, such as jogging, swimming and aerobics.

Below or above this range, it is not considered as low-intensity exercise heart rate, nor does it burn fat ~

Knowing the precautions of sports will get twice the result with half the effort.

Warm-up exercise is a combination of some whole-body activities; Before the main activity, move your limbs with a small amount of activity.

Completing exercise is a process of calming heart rate, adjusting breathing, relaxing nerves and lowering body temperature through breathing and body movement. Finishing after exercise can make people have a process of buffering and adjusting from exercise to stopping exercise.

Pay attention to the diet before and after exercise.

"123 principle" between exercise and diet.

* Rest after exercise 1 hour before eating. In order to have a better slimming effect, it is recommended to rest for 1.5 hours.

* A small amount of digestible food can be supplemented 2 hours before moderate and high-intensity exercise lasting more than 1 hour. In case of low blood sugar during exercise, physical overdraft will affect the exercise effect.

* Dinner, such as lunch and dinner, needs to rest for 3 hours before aerobic exercise. Therefore, if you can only exercise at night, you need to advance the dinner time and reduce your food intake appropriately. Otherwise it will affect sleep.