1, what you can't do to lose weight
(1) Don't eat staple food
The staple food is mainly carbohydrates, especially starch. If you don't eat staple food for a long time, it will easily lead to hypoglycemia, which will lead to a large amount of energy consumption of protein in the body, resulting in malnutrition, palpitation, dizziness, listlessness and other symptoms, which will seriously endanger people's health.
The Dietary Guidelines for Residents clearly states that 50% of the nutritional intake in daily life should come from carbohydrates. From the perspective of weight loss, a high-carbon water diet is also more conducive to weight control. At the same time, it can promote insulin secretion, better synthesize glycogen and promote the recovery of the body after exercise.
(2) Emotional diet
Many women like to eat a big meal when they feel anxious, depressed, angry and sad. This is a tendency to eat emotionally. I suggest you manage your emotions reasonably, don't take food as comfort or reward, improve interpersonal communication, cultivate a variety of hobbies, learn to relieve negative emotions and avoid overeating.
(3) Eating while watching TV
Many MMs have the habit of eating while watching TV. It's called subconscious eating. Eating while watching TV will make you unable to control your food intake. If you eat some high-energy things while watching TV, such as snacks, candy or melon seeds, you will consume a lot of calories. Please sit at the table and concentrate on eating, so that you can control your food intake and reduce your calorie intake.
(4) Insufficient intake of cellulose
Cellulose does not contain calories, has a large volume and takes a long time to digest, which makes people feel full and reduces calorie intake; At the same time, dietary fiber reduces the proportion of calories in food intake; Cellulose will attract the fat in the intestine and excrete it, which will help reduce the accumulation of fat, and at the same time, the three can achieve the goal of losing weight efficiently.
Cellulose mainly exists in carbohydrates such as coarse grains, beans, vegetables and fruits. Generally speaking, adult women's daily demand for cellulose is 40-50g. Many people have insufficient fiber intake and it is difficult to lose weight. Insufficient fiber will make you feel hungry easily and often constipate. MM who lose weight should pay special attention to increasing foods rich in cellulose, so as to get twice the result with half the effort!
(5) superstitious about "zero calorie" drinks
Many people like to drink drinks, but they are afraid of high calories. When they see the word "zero calorie", everything will be fine, but they don't know that although they drink zero calorie drinks, their bodies will become very eager for calories.
Because zero-calorie drinks and other sugar substitutes will increase the concentration of insulin, lower blood sugar and cause fasting. Sugar substitutes only provide sweetness, do not release dopamine, and cannot inhibit the feeling of fasting. If you are really greedy, you might as well drink some green tea or coffee. These two drinks can also improve sports performance, promote blood circulation, relieve muscle soreness and increase muscle endurance. However, this does not mean that you can drink caffeinated drinks without restraint. It is suggested that the upper limit of caffeine intake per person per day is 300 mg, so as not to backfire.
2. What fruit should I eat to lose weight?
1, sweet orange
Sweet orange is rich in vitamin C, rich in fiber and low in calories, and can even replace cakes and biscuits. Girls who like sweets can eat sweet oranges to satisfy their desire for sweets. Sweet oranges with high cellulose can help defecate, expel waste and harmful substances from the body, and clean the stomach.
2. Guava
Guava has always been a good helper to lose weight, but few people know it. Guava is low in calories, rich in dietary fiber and full, which is the best choice for losing weight. Guava can be juiced, which can effectively accumulate and reduce the accumulated fat in the body and promote metabolism.
3. Pierce
Eating pears raw can achieve the ideal effect of losing weight quickly. Pears are rich in cellulose and vitamins. Eating a crisp and juicy pear raw can not only increase people's satiety; Because a pear contains only 50 calories, it can also achieve the purpose of losing weight.
4.bananas
Bananas are rich in dietary fiber, which can stimulate gastrointestinal peristalsis and help excretion. If you don't eat anything but honey bananas, the calories are much lower than dinner, and you will naturally lose weight. However, such a rapid weight loss, the body often produces adverse reactions because there is no good adjustment. If you eat bananas for a long time, and your body is short of protein, minerals and other nutrients, slowly your body will send out a danger alarm.
5.grapefruit
Grapefruit is rich in vitamin C, and its sugar content is not high. If you eat a grapefruit instead of a meal, the calories are of course low. If the calories of other meals are controlled properly, you will naturally lose weight after a period of time. However, if you are weak, you'd better eat some high-fiber soda cookies first to prevent stomach pain caused by acidity that may be unbearable on an empty stomach.
6. Green Apple and Blue Fruit: Green Apple
Principle of weight loss: As the king of fruit, the effect of weight loss is needless to say. Apples are rich in vitamins, which can promote digestion and absorption of the body. Avoid converting heat into fat and accumulating in the body. And apples have a very good feeling of fullness, which can reduce the intake of other calories. In short, girls who are as delicious as apples can eat more.
Autumn is the season of green apples. Eating more apples can not only beautify and slim down, but also prevent and treat diseases. Eating apples can reduce the cholesterol content in blood, avoid the formation of gallstones, and have a certain auxiliary treatment effect on hypertension.
7, orange fruit: papaya
Weight loss principle: Papaya contains papain, which can not only decompose protein and sugar, but also decompose fat. Fat can be removed by decomposing fat, thus reducing the accumulation of human fat. And modern medicine found that papaya contains an enzyme that can digest protein and help people digest and absorb food. Long-term consumption is also good for health.
Eating more papaya can not only help breast enhancement but also reduce weight. It is said that Sammi Cheng, Lin Xilei, Xu Huaiyu and many other beauty stars rely on papaya to lose weight.
8. Green fruit: kiwifruit
Weight loss principle: kiwifruit is more expensive in fruits, but kiwifruit is also very nutritious. Kiwi is known as the king of vitamin C, with low calorie, low sugar content, low fat content and rich dietary fiber content. Chinese medicine believes that kiwifruit is a fruit for adjuvant treatment of obesity. At the same time, due to the high dietary fiber content, it has a very strong gastrointestinal peristalsis. Kiwi is also the best companion for night owls to maintain nutrition and physical strength.
Kiwifruit is rich in calcium, phosphorus, iron, potassium and other mineral elements, and is rich in vitamins. Protein content is 0/.6g per 100g pulp/kloc-0, which is a kind of fruit with rich nutrition, high water content and low calorie production. And known as the "VC fruit king" reputation.
9. Red fruit: tomato
Weight loss principle: tomatoes are rich in dietary fiber such as pectin, which makes people feel full. Helps to eliminate constipation, promote metabolism, and is quite helpful to lose weight.
Tomatoes are rich in vitamin C, E, vitamin B, carotene, iron, calcium and other minerals 15. It can supplement the vitamin C that an adult needs for one day.
10, pineapple
Pineapple is rich in vitamin B 1, which can promote metabolism and eliminate fatigue, and is rich in dietary fiber to make digestion smoother. If you like pineapple, you can eat some after meals, and don't eat it when your stomach bag is empty, otherwise it will be easily hurt by enzymes.
1 1, loquat
Loquat is rich in crude fiber and mineral elements. Every100g of loquat meat contains 0.4g of protein, 6.6g of carbohydrates, vitamin b 1 and vitamin C, which is a very effective fruit for losing weight.
12, blue fruit: blueberry
Weight loss principle: Blueberries are low in calories and rich in fruit acid, which experts say is very helpful for lowering the lower body.
Blueberry is the best fruit to protect eyesight, and it is rich in a lot of super antioxidant anthocyanins commonly known as OPC, which is called "the king of antioxidant" by foreign experts. Blueberry fruit also contains nicotinic acid, SOD, flavonoids and other special components. It also has good health care functions such as preventing brain aging, strengthening the heart and fighting cancer.