The best way to lose weight is to eat reasonably. There are many ways to lose weight, so there are many ways to lose weight in daily life. According to different methods, there are different effects. Here are the best ways to lose weight.
The best way to lose weight is to eat a reasonable diet, keep your mouth shut 1 1 and eat more foods rich in dietary fiber.
It is important to control appetite effectively, but always feeling hungry is not the way, so we need to supplement some foods rich in dietary fiber, such as fruits, vegetables and coarse grains, to help control appetite. Dietary fiber is a kind of small specific gravity, large volume, not easy to be digested, will stay in the abdomen for a long time, and feel full. After eating food rich in dietary fiber, you won't feel hungry soon, and naturally you won't always want to eat. In addition, its glycemic index is low, which helps to lower blood sugar.
2. Distinguish between true hunger and false hunger.
The reason why people feel hungry is influenced by many factors, among which blood sugar concentration is an important factor. In addition to glucose concentration, psychological factors and eating habits can also make people feel hungry. Hunger caused by psychological factors and habits will disappear with the change of your consciousness, which is not real hunger. Thirsty, tired, sleepy, angry, etc. It may make you hungry, but these are not really hungry. When these situations occur, you should learn to adjust your mood, drink some water, and then judge whether you are really hungry. If you are not really hungry, then you must not be tricked into eating.
Step 3 eat less sweets
Sweets are rich in sugar and easy to digest, and even if you eat too much, you won't feel full. And sweets will stimulate people's appetite and make people no longer want to stay with delicious food. So usually eat less sweets and use less sugar as seasoning when cooking.
4. Eat small dishes
Eating with small plates is also a good way to lose weight, because food is difficult to control, and you will eat too much if you are not careful, so you can eat with small tableware and eat slowly. Of course, when cooking, it's better to cook less than more, and put food on a small plate. Even if you empty the plate, it won't lead to overeating.
Step 5 rinse your mouth often
Gargling will clean your mouth. When you want to eat, you will hint that you have rinsed your mouth and can't eat any more. When food smells in our mouths, we can't help but want to eat it again. And gargling will wash away the taste of food, break our nostalgia for food and reduce people's desire for food.
Many people will try to lose weight by skipping breakfast, but in fact, skipping breakfast can not only lose weight, but also easily lead to obesity and even affect health. First of all, a person who eats breakfast will have a strong sense of hunger at noon, while the protective function of energy stored in the body will be enhanced on an empty stomach, and the food eaten will be easily absorbed and subcutaneous fat will be easily formed. Moreover, a full meal will affect the fine regulation of the hunger center in the body, which is very unfavorable for weight loss. Secondly, skipping breakfast is the main cause of gallbladder dieting. Thirdly, skipping breakfast will make the human body lack enough energy in the morning and the brain lack oxygen.
Therefore, we should not only eat three meals, but also eat well. The most important thing is the staple food! The staple food is whole grain, which is responsible for most of the energy needed by the human body. If you eat too much, the easily convertible fat will be stored in your body. But if you eat too little, it will lead to low energy and malnutrition. Non-staple food can be divided into pure vegetables and meat, eggs, milk and beans. Vegetables can be used safely because they produce low calories, while the latter has high fat content. If you eat less, you naturally need to get more energy from non-staple food, so you can't lose weight simply by eating less staple food. The key is still.
And many dieters can't control their mouths. What if they want to eat snacks? Snacks include puffed foods and hard fruit foods, such as fruits, preserved fruits and cold drinks. Puffed food is big, crisp and delicious, but it is usually oiled, so it has high oil content. Hard fruit foods, such as peanuts, melon seeds, walnuts, pine nuts, etc. Small size, good taste and strong satiety, but it contains a lot of fat and produces high heat. Fruit, preserved fruit, cold drink, etc. High sugar content and excessive intake can also lead to excessive calories. When you eat these snacks while watching TV and reading newspapers, you unconsciously consume a lot of energy. Although you don't eat much for three meals, the total calories of the food you eat every day have exceeded your needs. This is the reason why the weight loss effect is not good.
I believe many fitness and weight loss enthusiasts have heard of various methods, some say that the best way to lose weight is to take diet pills, and some list a lot of diet recipes. So what is right? What lies have deceived us and made us lose weight by mistake? Let's talk about these lies with you!
Lie 1: Eat eggs instead of yolk.
Truth: In the stage of losing weight, many people will always remind themselves not to eat egg yolk, and even many people will throw it away when eating eggs, because they think that the fat content in egg yolk is too high, which is not conducive to slimming. In fact, although egg yolk contains fat, it belongs to high-quality fat, which is very beneficial to clean up trans fatty acids in the body. In addition, the content of protein in yolk accounts for more than 40% of the whole egg, which can provide a long-term satiety. What's more worth mentioning is that lecithin, vitamin A and some vitamin B in egg yolk are not found in egg white.
Lie 2: It is better to lose weight with oats instead of rice.
Truth: Oats contain a lot of water-soluble dietary fiber and crude fiber substances, which can purify blood, accelerate gastrointestinal peristalsis and help detoxify. Therefore, oat is a kind of healthy food which is worth choosing. However, it should be noted that oat meal replacement is definitely not recommended during the weight loss stage, because although oat contains fiber, its fat content and sugar content are indeed several times that of other grains such as rice, and its calories are very high. Eating too much when you lose weight can only be counterproductive.
Lie 3: Eat less fruit when you lose weight.
Truth: Can you eat fruit to lose weight? The answer is of course yes, but we should pay attention to the choice of fruit and the amount of solar eclipse. For example, bananas, lychees and grapes with high sugar content are not recommended to eat too much. On the contrary, fruits such as pineapple, grapefruit, papaya and kiwifruit are not only low in sugar content, but also beneficial to water circulation and promote metabolism. Normal consumption has no effect on weight loss.
Lie 4: You can lose weight faster if you don't eat carbohydrates.
Truth: Can you really lose weight faster by not eating carbohydrates and refusing to eat any carbohydrate food? Not exactly. It is precisely because carbohydrates are at the bottom of the nutrition pyramid that they even directly affect the absorption of other nutrients. Not eating carbohydrates will not only affect metabolism, but also affect the synthesis speed of muscle fibers, leading to muscle loss, further affecting normal metabolism and slowing down the rate of fat burning.
Lie 5: Exercise before going to bed can lose weight better than running in the morning.
Truth: Some people think that continuous exercise can make them thinner, so they will run before going to bed to achieve the effect of fitness and weight loss. Exercise before going to bed or at night is really beneficial to health and calorie consumption, but from the perspective of losing weight, it is more feasible to exercise after getting up in the morning, which can not only improve the metabolic level of the whole day, but also prevent neuromuscular excitement caused by excessive exercise before going to bed and avoid affecting the quality of sleep.
Five most dangerous ways to lose weight
Some people have tried every strange secret recipe to lose weight in order to "enjoy losing weight", but in the end they often end up "painfully thin, temporarily thin and quickly fat"! Moreover, although many improper weight-loss methods can make you slim down, it is also easy for you to pay the price of health. For example, emesis, which was popular a long time ago, is easy to cause a series of health problems.
Let me ask you some simple questions. Are you determined to lose weight? How is your health while losing weight? Recommend several non-fat snacks to everyone. I hope you like them!
Green Papaya Salad
Go to any Thai restaurant and you will see green papaya salad on the menu. This salad is refreshing, crisp and delicious, and won't make you feel bloated or constipated. You can also add fresh mango and papaya.
Rainbow salad
Rainbow salad is auspicious, and Chinese cabbage can promote liver health and stimulate the natural detoxification of human body.
Cabbage pineapple coconut milk salad
Green vegetables, such as kale, can help improve the digestive system. Adding pineapple can help your stomach to be healthier. A little cream is also good. Try adding some coconut milk.
Vegetable quinoa rice
As the best companion of asparagus soup, adding kale, broccoli, fresh grains and enough flavor to the vegetable quinoa rice can satisfy your taste buds!
Asparagus soup
Be sure to give yourself a warm soup when you eat! Fresh asparagus and potatoes with a little fresh coconut milk make a delicious thick soup! Asparagus can help remove toxins from the body, such as smoke and herbicides.
Cherry oat
In addition to anti-inflammatory and antioxidant-rich effects, cherries can also reduce uric acid and cholesterol levels. Cherry can also help relieve muscle soreness and joint pain. Let's make some fresh cherry oatmeal snacks!
Buckwheat porridge
Buckwheat porridge is a good detoxification food. The porridge is full of grains. The digestive system can help your intestines run effectively. If you drink oatmeal, try the buckwheat porridge recipe!
Asparagus and broad bean corn porridge
Asparagus, corn and a little broad beans, try to give yourself a food rich in protein and cellulose! It will not only make you feel full, but also won't make your stomach bulge!
Roasted cabbage
Mix cabbage and nuts and bake with a little curry powder! This is MM who likes all salty, fragrant and crispy snacks. Turmeric in curry can improve liver function and promote liver detoxification.
Conclusion: Through the above introduction, I believe everyone has their own understanding of fitness and weight loss. Sometimes excessive dieting can't help us lose weight very well, and it is likely to bring side effects! Here, I would like to remind everyone to pay attention to science and health while keeping fit and losing weight. I hope it will help you!
The best way to lose weight is to eat reasonably and keep your mouth shut. 2 The best way to lose weight. Regular continuous running can effectively help you lose weight, but you should also pay attention to the methods of running to lose weight. Running can speed up blood circulation and improve the oxygen uptake of muscles, but the speed should not be too fast, and the aerobic heart rate should be controlled at 60%-80%; Avoid ineffective exercise, fat will stop decomposing in anaerobic state. The correct way to lose weight by running is as follows:
1. Be prepared before running.
Before doing aerobic exercise, fully adjust the potential heat energy of the body to the ready state, which is conducive to the adjustment of internal functions, stimulate sports hormones in the body, promote nerve cells in the learning area of the brain, and improve memory to some extent.
2. Preparation before jogging
Stand with your hands akimbo and move your ankles alternately for about 5- 10 minutes. Warm-up exercises can increase the temperature of muscles and make them soft and not easy to be pulled.
3. Running time and speed are the key to healthy weight loss.
If you want to lose weight, you'd better arrange the running time for 30-60 minutes at a time. Too little time can not achieve the effect of burning fat, too long time will cause muscle fatigue and unhealthy.
If you want to lose weight, you should not run too fast (of course, not too slow), and the most reasonable speed is about 6-7km/ h, which can fully combine fat and oxygen to burn.
There is a simple criterion to judge the running speed, that is, when running, you feel sweaty, and at the same time your body doesn't feel breathless and very uncomfortable. This state is the best.
4. Relax after running and burn fat fully.
After jogging, stretching the body can fully burn the excess fat in the body, exercise most parts of the body and shape a perfect S-shaped curve.
Correct posture and relaxed attitude are the secrets of beauty. Put your hands above your head, close your hands and stretch your torso.
Proper stretching after running can relieve tachycardia.
5. Relax after running.
After jogging with slight sweat, you should do some relaxation activities, such as walking slowly, bouncing your legs, squatting, turning your waist and expanding your chest. Go indoors after the body temperature and heart rate basically return to normal.
Relaxation action recommendation: raise your hands above your head, close them and stretch your torso.
It's best to put on sweaty clothes after returning to the house, or consciously put on a sweatshirt before running and dry it after running, and wash it at most three times. In addition, it is generally unnecessary to lose weight in this way every day. You can jog three times a week, or you can jog often to achieve your goal. Too much fatigue can easily cause patients to catch a cold.