Losing weight quickly is what every woman pursues, but this eagerness for success will only make you fall into the crisis of slimming and rebounding. Only by losing weight healthily can we stay slim forever. It is true that excessive dieting and excessive exercise will make you lose weight quickly, but in the long run, it will be a very difficult road, and you will return to your previous habits because you can't stick to it. Then, naturally, I gained weight again. Only slow weight loss can bring you health and gentleness.
2, control the total calorie intake
Eating more does not mean eating more calories, just as 200 grams of boiled vegetables may not have more calories than 100 grams of cake. Some foods can not only increase satiety, but also contain lower calories, which is of great help to reduce calorie intake, while fresh fruits and vegetables are ideal diet foods. Some junk food or desserts contain higher calories. Therefore, the best way to lose weight is to take healthy fruits and vegetables as the main part of the diet!
3, adhere to a balanced diet
Remember to adhere to the principle of a balanced diet, including eating at least 5 servings of fruits and vegetables every day, and then ensuring proper intake of protein, carbohydrates, fat, etc. A balanced diet is not only the key to a healthy life, but also helps you to stabilize your metabolism and blood sugar level, which is very beneficial to healthy weight loss.
4. Avoid foods high in sugar and fat for breakfast.
Many people have the same breakfast, and they are used to paying for the same food in breakfast shops. Of course, these foods are one of the biggest culprits of obesity. These foods are nothing but high in sugar, oil and sodium. The most terrible thing is that the chemicals added in processed food cannot be metabolized, making the body bloated.
5. Try to eat less afternoon tea.
As for those tempting afternoon refreshments, please ask your family to cooperate with each other for health, and change from regular to occasional, and only eat 1-2 times a month to relieve your thirst. The rest of the time, we will eat healthier low-temperature roasted nuts without seasoning, low-fat milk, low-sugar fruits and so on.
6. You must eat starch
Many people often equate carbohydrates with starch, but they are not the same. Carbohydrate refers to all substances composed of carbon, hydrogen and oxygen. Among them, fructose, lactose, glucose and other simple carbohydrates are most easily broken down by the body to provide energy quickly. Starch is a complex carbohydrate, which must be slowly digested and decomposed by enzymes in saliva and stomach before it can be gradually released into the blood and transformed into nutrients. Because of this, the satiety gained by eating starch will last longer than eating sugar.
7. In addition to providing physical satiety, starch is also an essential element for people to maintain spiritual pleasure.
Important organs of human body, such as brain, red blood cells and nervous system cells, all rely on glucose to operate. But many people dare not take a bite of starch in order to lose weight, and their bodies can't get energy. They must find their way out and use protein amino acid to convert it into glucose. This biochemical pathway is called "glycogen production" and must be driven by cortisol (also known as cortisol). Once cortisol is greatly increased, serotonin in the body is inhibited, which makes people.
8. Exercise more.
Making your life more active doesn't necessarily mean that you have to sweat in the gym. Besides doing 30 minutes of aerobic exercise every day, there are many ways to help you burn fat faster. For example, reduce sitting time, walk frequently, take fewer elevators and take more stairs, and limit the time spent watching TV or surfing the Internet.
9. Limit the intake of high-fat foods.
One gram of fat contains twice as many calories as protein or carbohydrates, so now high-fat foods can help you reduce the accumulation of calories in your body, which is one of the most effective ways to lose weight. Eating less meat, eating more fruits and vegetables and avoiding fried foods can help you reduce your calorie intake.
10, stop the yo-yo diet.
The "yo-yo" reaction has been experienced by many dieters, and it is also a phenomenon that excessive dieting leads to weight rebound. Losing weight is actually a process of changing living habits, and it can't be completed in a day or two. Therefore, the best way is to eat healthily and exercise moderately. Excessive dieting will not only be harmful to health, but also lead to overeating!
1 1. Choose the right diet drink.
Studies show that drinking more water can help you stabilize your metabolism and reduce your calorie intake, which is a very important part of healthy weight loss. Drinking a cup of green tea after a meal can promote digestion and accelerate gastrointestinal peristalsis, and catechins contained in it can also accelerate fat burning, which is very beneficial to lose weight. Also, drinking less high-calorie sugary drinks and soft drinks is a good way to reduce calorie intake! In addition, low-fat yogurt is also a slimming drink choice that can accelerate combustion.
12 to ensure adequate sleep.
Adequate sleep can help you lose weight. According to research, lack of sleep will slow down metabolism and lead to an increase in leptin levels in the body. Leptin is an important hormone to manage appetite. Its increase means that your appetite will increase greatly, and then you will eat more, which is very unfavorable for weight loss. Therefore, MM who wants to lose weight should ensure 7.5-8.5 hours of sleep every day!
13, the calorie intake should be reasonably distributed.
Under the condition of keeping the total calorie intake reasonable, eating less and eating more meals is the key to stabilize blood sugar and metabolism. For example, if you consume 2000 calories a day, it is best to divide it into 5-6 meals, including breakfast, snacks, lunch, afternoon tea and dinner, which will help you stabilize insulin and accelerate metabolism and fat burning!