Dietary advice:
1, scientifically arrange three meals a day
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because the stomach has been emptied after a night of digestion, if you don't eat breakfast, then the energy consumed by the whole morning's activities.
It was completely provided before dinner the day before, which was far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will generate extra energy.
Quantity, the remaining energy into fat accumulation is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
2. Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
3. Eat more and eat less
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
4. Edible fiber
Breakfast (or lunch and dinner)
Eat fiber to lose weight: fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People eat foods rich in fiber.
It can be well digested and absorbed in a certain period of time, and then excreted. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult.
Stand up. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.
5. Drink water or soup in moderation.
drink
Water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction will make the sweat glands of fat people secrete disorder, which is not conducive to body temperature regulation, especially urine.
Liquid concentration, metabolic residue is not easy to discharge, but also can cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.
Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
Step 6 drink less
wine
The main component of alcohol is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4000).
Heat, 1 g fat produces 9 kilocalories), but they contain ingredients that are beneficial to the human body. And alcohol, which only contains calories, makes people blindly fat. According to calculation, a large bottle of beer is about equal to
Half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.
7. Eat less lean meat
100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a food with high protein and low fat. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.
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The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more.
Outdoor fitness exercise. The most effective exercise to lose weight is aerobic exercise, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously.
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Stop, and each exercise must consume 300 kilocalories. Usually, this kind of exercise will lead to a rapid heartbeat, or the degree of sweating will increase the metabolic rate of the human body, but its effect is only two days at most, so exercise is the most.
The important thing is perseverance. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking may be a great burden, so when choosing a sport, you should do what you can or do it yourself.
Give priority to physical load, and gradually increase the amount of exercise, so as to avoid cardiopulmonary load, or muscle and joint injuries.