Anyone with a little medical knowledge knows that weight loss should be carried out safely and orderly according to scientific basis, and the way of "dieting+strenuous exercise" is the least recommended way in reality. Because according to the existing needs of the human body, dieting and strenuous exercise are carried out at the same time, which violates the basic physiological laws of the human body. Not only is it difficult to keep up with the physical quality in a short time, but it will also cause irreversible harm to the body in the long run. It is really devastating to the body to eat little and output energy crazily.
Many similar cases in the past also tell us that if we want to achieve the goal of "losing weight in a short time" in this way, the final result will either be "weight rebound" or cause other physical and mental injuries.
Earlier media reports pointed out that strenuous exercise+dieting to lose weight may also bring mental disorders such as eating disorders, such as bulimia nervosa and anorexia nervosa. What's more, they will become addicted to food and induce harmful behaviors such as vomiting.
Second, it's all wet to lose weight by starving. Whoever breaks down and refuses to go hungry can lose weight. Dieting is really hard. It is terrible to be hungry all the time. Many women are dizzy and weak from hunger. In this regard, many women ask whether they must be hungry during weight loss. Of course not, and it is not necessary. In fact, if you eat right during your weight loss, you can lose weight quickly. The effect of dieting and starving to lose weight is only temporary and easy to rebound. Don't be misled by wrong cognition.
Don't go hungry during weight loss. It is wrong to choose a diet to lose weight. Because dieting is easy to rebound,-people are hungry for a long time and are tortured by hunger every day. One day I couldn't stand it, so I began to overeat. I haven't eaten for a long time, and I have great interest in seeing any food, especially eating high-fat fried chicken, hamburgers, fried dough sticks and other foods.
After a certain period of hunger, the function of the stomach and intestines has declined because there is no food to digest. Overeating will make the stomach full of food at once, and the speed of gastrointestinal peristalsis has not been adjusted, so it is impossible to digest food in time. In the end, a large amount of food accumulates in the stomach, which leads to gastric overload, which in turn induces constipation, which leads to the abdomen getting bigger and heavier.
Moreover, dieting will affect the body's access to nutrition and the operation of various functions of the body. It needs the nourishment of nutrients to play the role of organs. If there is no nutrient intake for a long time, not only the digestion and absorption ability of the human body will decrease, but also the metabolism will decrease, which will lead to the weakening of the body's detoxification ability, which will easily cause fat accumulation and make the body fat.
Third, no hunger, no diet system slimming program, full, well-eaten, can also be thin. In order to make it easier for everyone to really land and do real exercises, I gritted my teeth and gave everyone the dry goods at the bottom of the closet. The excellent slimming scheme introduced from America is very simple. You can do it at home, without exercise, dieting or counting calories. If you eat well and are full, you can be healthy and happy, and respect your physical needs and humanity. The electronic manual and related video tutorials of "A Complete Slimming Plan" are explained. And 100, a variety of edible recipes, with food list and without food list. Friends in need can go to Min Jie's WeChat (homophonic) to get it: The first group in front is: m6? The latter group is: sksk can combine these two sets of data in order, which is very simple. Note: I know.
Tear down the wall in your heart and constantly expand your cognition. Losing weight needs science, not the wrong method circulating in society. Many times, either many people use it or it is right, and often the truth is only in the hands of a few people.
? There are many secrets to losing weight. Do these little things 10 to help you lose weight easily. There are always small partners who are slimming, complaining that slimming is really too difficult! But is this really the case? In fact, you think it is difficult to lose weight, perhaps just because you haven't found a good way yet. In life, you can lose weight unconsciously by doing the following 10 little things!
1, eat at the point of eating.
Don't eat when you shouldn't. Don't miss it when it is time to eat. How many people can do it? Nowadays, people live and work at a fast pace. When they are busy, they don't care about eating. When they finished eating, they were already hungry. At this time, it is easier to overeat and eat more! Moreover, the irregular diet of three meals breaks the human body's own metabolic law, and the body's fat burning ability is affected, making people more likely to get fat!
Instead, eat when you should. At this time, when you are not too hungry, it is easier to control your food intake. Your body adapts to a regular diet, your basal metabolism is higher, your fat burning ability is stronger, and you are less likely to gain weight!
It is suggested that you fix the time for three meals, breakfast from 6: 30 to 8: 30, lunch11:30-13: 30, and dinner 18:00- 19:00. If you get hungry between meals,
Step 2 Use smaller tableware
Using smaller tableware can help you control your food intake better. First of all, with smaller tableware, the food will look fuller visually, giving people a psychological hint of "having eaten a lot", which is conducive to keeping your mouth shut;
Secondly, many people have the habit of being afraid of waste and loading too much food at a time. Because I am afraid of wasting, I will try to eat the rest of the food even if I am full, which is equivalent to increasing my intake.
In this regard, scientists have a clear research result: compared with plates with a diameter of 30 cm, people who eat with 25 cm plates can eat 22% less food on average.
3. drink a glass of water before eating
Don't move chopsticks before eating. Drink a glass of water first to help you suppress your appetite. Water has no calories, but it can bring a certain sense of fullness. Fill your stomach with water, you can eat a lot less after dinner and reduce your calorie intake.
The University of Birmingham in the United Kingdom once conducted an experiment in which experimenters were asked to drink water before lunch and dinner for 12 weeks. After 12 weeks, the experimenter lost weight 1.3kg on average.
Don't drink too much water before meals, just arrange it at 300-500 ml, boiled water is the best, black coffee, tea, etc. In addition, if you feel "hungry", it may be "fake hunger" just because you are "thirsty". When you feel hungry or want to eat snacks, you can drink a glass of water first to avoid the possibility of taking calories at one time.
4. Chew each bite several times.
If you find yourself full at every meal, try: eat slowly!
Whether we feel full or not is not determined by the stomach, but by the brain. When the food in the stomach increases, it will send a signal to the brain that we are full. When the brain receives the signal, it will order the body to stop eating. However, there is a time delay in transmitting signals between the stomach and the brain. If you eat too fast, you will eat more food before your brain reacts.
In view of this, if you are always full, you can try to chew more next time, chew slowly, so that your brain can sense the signal of fullness in time and avoid eating more.
PS: If you are full, but you still feel hungry and want to eat, you are basically eating too fast.
Step 5 eat "rough"
Compared with refined rice flour, coarse grains contain more dietary fiber, vitamins and protein, and their glycemic index is also lower.
In other words, eating coarse grains, compared with eating polished rice and white flour, can bring you a stronger satiety, richer nutrition, reduce the efficiency of fat conversion, and make you less likely to gain weight.
However, the burden of digesting coarse grains in the stomach is heavy, so it is not recommended that you only eat coarse grains every meal. The best way is to combine coarse grains with flour and rice and eat them at the ratio of 1: 1.
6. Learn to eat meat
To lose weight, you must eat more meat and eat more lean meat to lose weight! First of all, meat is rich in protein, and protein can maintain a longer satiety and be more resistant to hunger than carbon water with the same calorie; Secondly, protein is a nutrient for muscle growth and repair. The body lacks protein intake, muscle loss, basal metabolism will be lower, and it is easier to gain weight;
Third, protein is a big molecule. If the body wants to digest protein, it needs to consume more calories, which is equivalent to helping you increase your body consumption in vain; Finally, meat not only contains protein, but also contains B vitamins, iron, zinc and other nutrients, which is the key to ensure a balanced nutrition and improve the body's metabolic level.
The Dietary Guidelines for China Residents (Version 20 16) suggests that each person should consume 40-75g of aquatic products and 40-75g of livestock and poultry meat every day, but pay attention to thinner parts such as chicken breast, pork tenderloin and beef tendon, so as to better control the heat during slimming.
7. Eat enough fruits and vegetables
Fruits and vegetables are generally lower in calories than staple food and meat, and are suitable for eating in large quantities when slimming. First of all, fruits and vegetables are low in calories and large in size. Using these foods to occupy the stomach and reduce the intake of other high-calorie foods is equivalent to helping reduce the overall calorie intake;
Secondly, fruits and vegetables are rich in dietary fiber, which cannot be digested and absorbed by the human body, so they will not provide calories, but they can maintain satiety and help reduce hunger; Finally, fruits and vegetables are rich in vitamins and minerals, which is also the key to ensure a balanced intake of nutrients. The more balanced the nutritional intake, the higher the basal metabolism of the body, the stronger the ability to burn fat, and the less likely it is to gain weight.
Dietary Guidelines for China Residents (version 20 16) recommends that each person eat 300-500g vegetables and 200-350g fruits every day. Have you had enough?
8. Sugary drinks are suitable for drinking tea.
Water has no calories, but it can bring a certain sense of fullness, and it can also help suppress appetite, accelerate metabolism and reduce food intake. Drinking more water is one of the simplest and most effective ways to lose weight. Moreover, replacing sugary drinks with water itself is equivalent to reducing a lot of calorie intake, which is also a measure conducive to slimming.
Of course, if you don't like boiled water, it is ok to drink black coffee and unsweetened tea. These two drinks not only have all the characteristics of boiled water, but also taste better. It can also improve metabolism, increase exercise intensity, remove edema and so on, and the effect is better.
9. Brush your teeth after meals
Shortly after dinner, although I was not too hungry, my mouth was a little lonely. Would you like to continue eating snacks or desserts? If you often encounter this situation, I suggest you brush your teeth after your next meal, which may help you shut up. There have been data studies in the British National Health Service, which show that brushing teeth will reduce appetite and inhibit the desire to continue eating after meals.
10, go to bed early
Going to bed late means that the chances of eating at night are increasing. If you have dinner around 7 pm and go to bed in the early morning, you are more likely to overeat after being hungry for so long, and it is difficult to eat a snack and not get fat!
Lack of sleep or poor sleep quality will lead to blocked lymphatic circulation, decreased metabolism, decreased leptin secretion (function: suppressing appetite) and increased auxin secretion (function: being hungrier).
Studies have found that if you sleep too little, your hunger and appetite will increase by 24%, and the secretion level of satiety hormones will decrease by 26%. People who stay up late will consume fewer calories than those who sleep normally, even if they eat the same food.
A good sleep can lose weight. Does this feeling of "lying down can also speed up weight loss" not appeal to you?
Everyone can do this little thing 10. Don't say "it's too difficult to lose weight". Stick to losing weight, it will become easier ~