Move more and stand more, sit less and lie less;
Milk, cucumbers, apples, tomatoes, papaya, grapes, never eat watermelon.
Choose healthy, unprocessed food, and eat more vegetables, fruits, lean meat, beans, dairy products, etc. Eat less snacks, high-sugar and high-fat foods, balance three meals and eat less at night.
The first thing: brown bread
Black bread is made of wheat gluten, even if you are picky about food, you won't dislike its taste and mouthfeel, and it is also rich in anti-inflammatory factors and dietary fiber, and it can also remove acidic substances that affect sleep in the intestine, which is conducive to the growth of probiotics in the intestine.
Food 2: Probiotic yogurt
Don't think eating dairy products before going to bed will make you fat! Yogurt is rich in probiotics, which can keep fat accumulation and promote fat decomposition, and has unexpected slimming effect, especially helping to remove lower body fat. Moreover, probiotics can also regulate the balance of intestinal flora, eliminate spoilage bacteria, promote the discharge of toxins, enhance intestinal immunity, and play the role of detoxification and beauty.
Food 3: Green fruit and vegetable juice
Sometimes you don't really feel hungry, but because your cells are short of water, and your brain is misled and sends the wrong signal. At this time, drinking a cup of natural green fruit and vegetable juice can not only replenish water in time, but also effectively solve hunger, and at the same time slowly release fructose, which has the functions of relaxing nerves and promoting sleep. Green apples, carrots, celery, green grapes, cucumbers, asparagus and cabbage are all good materials for making green fruit and vegetable juice.
Food 4: coarse grain pumpkin porridge
Modern nutrition research also found that pumpkin has the lowest calorie, even if it is eaten before going to bed, it will not lead to obesity, and it is rich in dietary fiber and pectin, which not only makes you feel full, but also absorbs metabolic waste and carcinogen nitrous acid in the intestine, helping the intestine to detoxify during sleep, and contains a unique trace element cobalt, which can protect the heart. Pumpkins can be boiled directly, and then eaten with proper amount of honey. You can also choose some coarse-grain pumpkin porridge to eat according to your personal preference.
Food 5: potatoes
Potatoes can be regarded as the most nutritious natural slimming food, which contains neither fat nor cholesterol, has low calories (only 265,438+0% of the same weight rice), is rich in soft dietary fiber, and can bring high satiety (satiety is three times that of white bread and six times that of rice with the same weight). Eating potatoes before going to bed will not only make you fat, but also make you sleep better, because potatoes are rich in alkaline compounds. As for cooking methods, nutrition experts suggest that you steam, boil or make mashed potatoes.
Food 6: Oatmeal
Oats, like potatoes, can help you remove the acidic substances that affect sleep in your intestines, relax your nerves and have a mild sleep effect. First of all, oats can stimulate your body to release an insulin, which can help tryptophan reach the brain, where it is converted into serotonin, telling the brain "it's time to sleep".
Question 2: What can I eat when I am hungry during weight loss, but I won't get fat. 10 point, water
Water is the source of life, and the human body naturally cannot lack water. Once lack of water, not only the skin will get worse, but also the body will get fat. You know, water is the main driving force to maintain the normal operation of human physiological functions. When eating 1 calorie food, we need to supplement 1 ml water to maintain endocrine balance. Usually, each person needs to supplement 1.5-2 liters of water every day, which is equivalent to about 8 glasses of water, and one cup is about 200 ml.
In addition, drinking water can promote intestinal peristalsis, remove garbage and toxins in the body in time, and enhance satiety. Therefore, some people advocate drinking a glass of water before meals to reduce food intake.
There are many ways to replenish water. Soup, fruit and vegetable juice, milk, soybean milk, etc. Should be included in the daily water consumption. In addition, because early morning is the best time to detoxify, drinking a glass of water on an empty stomach in the morning helps to detoxify faster. Drink water rhythmically, and you can't drink four cups at a time. This is ineffective, but it is easy to cause edema. Drinking water for several hours a day is healthier.
Second, dairy products.
Milk is one of the main sources in protein. Take a 200ml cup of milk as an example, it contains about 6.7g of protein, 23 1mg of calcium and a lot of trace elements. It is recommended that each person take 80 grams of protein and 800 milligrams of calcium every day. According to the survey, drinking 1 cup and a half of milk every day helps to reduce waist and abdomen.
Third, fresh fruits and vegetables.
During weight loss, vegetables and fruits are the main foods in the diet. The World Health Organization recommends that each person should supplement 5 servings of vegetables and fruits every day. Fruits and vegetables are the main sources of vitamins and cellulose, and are essential nutrients to lose weight. Among them, fruit contains a lot of protease and organic acid to promote digestion, while cellulose and pectin in fruit can promote intestinal peristalsis, prevent constipation, lower cholesterol, and can play a role in detoxification and weight loss. Vegetables are also rich in nutrition. It is most appropriate to supplement 400 grams of vegetables every day and eat a fruit after meals 1 hour.
Fourth, vitamins.
Many foods contain vitamins. Vitamin supplementation can enhance immunity and prevent cancer. It is a reserve force for human health. During weight loss, you can eat fish, dairy products, vegetables and fruits properly and supplement vitamins. Drinking a glass of freshly squeezed orange juice every day not only helps to lose weight, but also prevents colds. For weight loss, vitamin C is the most important. Tomatoes, cauliflower and grape juice all contain a lot of vitamin C. For women, vitamins are still a good medicine to delay aging.
Whether you are in the stage of losing weight or not, nutritional supplement is very important. Adequate nutrition to maintain good health is more conducive to weight loss. Therefore, experts unanimously do not recommend dieting to lose weight. What can I eat to lose weight? The human body is not short of essential nutrients. Vegetables and fruits are staple foods. It is suggested to reduce the intake of staple foods and foods with high calories.
Question 3: What should I eat when I am hungry after losing weight? In fact, losing weight is very simple, that is, persistence. Breakfast: Be sure to eat well. Every day 1 eggs, cereal+milk. Good for the gastrointestinal tract. You can spend 5 minutes doing abdominal compressions before breakfast. Lunch: 8 minutes full, you can add meat and vegetables. Eat a fruit after meals 1 hour. Dinner: 5 minutes full, preferably staple food+vegetables, absolutely no meat. If you don't get enough exercise and want to lose weight, you must control your dinner. You will succeed if you control it, otherwise you will only get fatter and fatter. If you are hungry at night, you can chew fruit. Never have soup for dinner. If yes, please drink water and cook vegetables. If you eat meat, the one without legs is the best (fish), followed by two legs (chicken, duck) and the one with four legs is the worst (pork). But rabbit meat is an exception. You can eat meat if you want. Vegetables: Try to eat cucumber, wax gourd, rape, spinach, bean sprouts and celery, all of which have a certain weight loss effect. Fruits: apples, strawberries, lemons, oranges and grapefruit all have the function of losing weight. Staple food: Try to eat rice at night, especially pasta. Eat these fruits when you are hungry at night.
Question 4: What do dieters eat when they are hungry? Please refer to the following methods.
How to lose weight and get up with a cup of warm water in the morning?
Drinking a cup of warm water in the morning can not only warm the stomach, but also the secret of losing weight quickly. A cup of warm water in the morning can make the retentate in the body discharged smoothly, and prevent the retentate from accumulating too much under the fat cortex and causing abdominal distension. Therefore, a cup of warm water every morning is not only beneficial to health, but also beneficial to weight loss, and the cost of weight loss is relatively low.
Choose the food that suits you according to your physique.
Everyone's constitution is different, and the influence of food on different constitutions is not uniform. Therefore, friends who lose weight should match diet foods suitable for their physique according to their physical condition. We should lose weight from the inside out and improve our physical fitness. For example, people with cold constitution should not eat too cold food, because it will further lower their body temperature, and their metabolism will be unbalanced, so they will not be able to consume more calories, and the wastes and toxins in their bodies will not be completely discharged, which will make their obese constitution more serious.
A nutritious and reasonable diet.
Many friends who lose weight will choose to be vegetarian or not eat some high-fat foods when they lose weight. In fact, this method can not effectively lose weight. Because vegetarian food, such as vegetables and grains, is indeed more than meat food with the same weight, but there are also many high-calorie foods in vegetarian food, such as fried spring rolls, assorted vegetables and other vegetarian dishes mainly containing oily polysaccharides. In addition, the human body needs balanced nutrition, and often eating vegetarian dishes instead of meat dishes will lead to malnutrition and vitamin deficiency. Fatty foods are not easy to digest, which can reduce the intake of starchy foods and snacks and play a positive role in losing weight. Therefore, eating the right amount of fat will not only affect the body shape, but also benefit bodybuilding. In diet, you can choose low-fat meat such as beef, rabbit meat and poultry meat, use as little oil as possible when cooking, and choose to eat cold salad at night to reduce oil intake.
A cup of warm water or a bowl of soup before meals.
A cup of warm water or a bowl of soup before meals can properly fill the stomach, increase satiety and reduce appetite. At the same time, warm liquid food can warm the stomach, speed up metabolism, promote digestion after meals, and improve detoxification and constipation. However, it is worth noting that cold boiled water or soup should be avoided as much as possible, because cold liquid food will cause a sharp drop in body temperature and even slow down metabolism, especially for friends with cold constitution, and cold liquid food will have an impact on constitution.
Eat as little as possible after 8 pm.
Never eat after 9 o'clock. Try to finish your dinner before 8 o'clock. Protein will increase dramatically after 8 pm. If it is not digested in time, it will promote the accumulation of fat in the body, so it is best to eat it before dinner. In addition, we should also refrain from overeating and not eat supper, otherwise it will make our constitution fatter and our metabolism slower.
Burn calories by walking fast.
Walking can lose weight, but the effect is poor. Fast walking can burn calories more effectively. Let's go. Keep your posture straight. First, the feet should follow the ground, then the soles of the feet should fully land, the upper body should be straight, and the waist and abdomen should be tightened to achieve the best effect of sweating a little. If you want to improve the exercise effect, swing your arms greatly and walk 15 minutes or more at a time. Stick to this exercise for more than a month, you can lose weight effectively, but you should also pay attention. Don't suddenly give up after a few days of exercise, which will lead to short-term rebound of leg muscles and obesity. If you don't want to continue to exercise, it is also recommended to slowly reduce the amount of exercise.
Question 5: During the period of losing weight, I am hungry around 10 at night. What to eat is a fool's way to lose weight. If you eat it for a long time, your stomach will be finished and other diseases will be caused. Then the loss outweighs the gain. You have a reasonable way to lose weight. You don't have to go hungry, and it doesn't hurt your health. How good it is to lose weight. Losing weight means that the body produces heat, improves metabolism, consumes excess heat in the body, eliminates toxins and achieves the effect of losing weight. You just need to cut some shredded ginger, make a cup of black tea, and then put a handful of shredded ginger in the black tea. Have a drink after dinner every day. After using this prescription, I lose one catty on average every three days. Let's move quickly.
Question 6: What can I eat when I am hungry at night when I lose weight? Don't eat after 6 pm. I am. Drink some water when you are hungry. Be sure to eat 70-80% full for dinner, or you will be hungry, and reduce your food intake step by step. All of a sudden, I'm hungry.
Question 7: It is best not to go on a diet when you are hungry at night. A strawberry fruit a day can easily lose weight, without any pharmaceutical ingredients.
Question 8: What do you eat when you are hungry? As long as you don't eat high-calorie foods, eat more fruits and vegetables, such as pineapples. Incidental diet
This is the first part of the first phase of the plan.
Breakfast: Be sure to eat an egg and a glass of skim milk for breakfast. If you don't eat breakfast, you will get fat. Be sure to finish breakfast before 8: 30, or you will still get fat.
Lunch is mainly green vegetables (such as Chinese cabbage, wax gourd, lettuce, broccoli, carrots), with a small amount of shrimp or fish. (Fish and shrimp are not eaten at the same time, you can choose one of them, and the shrimp is 7- 12. A cup of yogurt after a meal will not arrange for you to eat staple food for the time being. Eat more vegetables. In the process of losing weight.
Dinner, a cup of soybean milk, an apple after 20 minutes (if you don't have the conditions to prepare a soybean milk machine, you can buy sugar-free soybean milk powder)
Keep walking at 1 hour every day, just at a constant speed, and don't do strenuous exercise. We must read and act in unison.
The second part of the first phase of the plan
Drink a glass of honey water within 0/5 minutes before breakfast/kloc-. Don't put too much honey, just a spoonful. The water temperature is moderate. Do not use cold water!
Breakfast: a cup of skim milk, an egg and a banana.
Lunch: According to the first part.
Dinner: a small bowl of rice porridge, a bowl without pickles and other food!
The first three days are the second part and the last five days are the first part.
Breakfast is finished before half past eight.
Lunch is finished between 12 and 1.
Dinner ends between 5 and 6.
You can choose your own walking time, but as long as you start walking for an hour, you can't stop. You must remember to keep your mind moving.
Soymilk must be sugar-free. If not, skim milk can be used instead.
Just be full at five or six minutes per meal, and don't eat too fast!
You do this plan for 8 days first, and weigh yourself on the morning of the ninth day. If I tell you to weigh it, don't weigh it.
The first stage is simple, but important. Mainly to get the body into a degreasing state. Don't ignore it, don't change it, and do as I arrange! Never destroy anything that is not planned, and never eat indiscriminately.
There is no requirement for food practices (but not too greasy)
If you have any questions about losing weight, you can consult my VX, and I can help you make a weight loss plan.
Adopt me
Question 9: What do you eat when you are hungry? Cut off the temptation of food:
Friends are eating cakes, there is a mouth-watering food program on TV, and people around them are eating noodles with relish. These behaviors will tease your taste nerves, affect your appetite and ruin your weight loss plan overnight. Instead of staring at the food on the table and swallowing it desperately, it is better to put it away. Therefore, removing the source of appetite is the first key to a successful diet.
Don't keep food at hand in your spare time. When you are on an empty stomach, you are particularly vulnerable to food. You should avoid watching food programs and magazines, or avoid food scenes and snacks advertisements in the programs. Eating in a restaurant is the most vulnerable to the temptation of dessert, so it is best to open the table immediately after eating. Don't eat in unfamiliar places. Brush your teeth immediately after eating. Don't chat while eating. Don't go shopping on an empty stomach. A list before shopping. Check your purchases again before you check out. The candy and snacks you accidentally bought will definitely end up in your stomach.
The biggest reason for dieting failure is that you can't overcome the feeling of fasting. How to identify the positive feeling of fasting?
The feeling of fasting can be divided into two types, one is muscle hunger caused by blood sugar reduction; The other is a false sense of fasting caused by boredom, fatigue or emotional instability. The former is a true physiological feeling of fasting, while the latter is a false feeling of longing. When you feel fasting, first calm down and analyze whether this is a real feeling of fasting or a false feeling of longing. Perform the following five actions. If the feeling of fasting disappears, it is not a real feeling of fasting, but a false feeling of longing. 1: Wait three minutes before reaching for the food. 2. Take away what * * * has an appetite.
3. Take action: take a bath, turn off the TV and read a book, or call a friend, etc. To change behavior and psychological feelings. 4: transfer positions. 5. Avoid loneliness: boredom and loneliness can also lead to fasting. Talking with people can eliminate the feeling of fasting in emotional communication.
How to overcome desire?
Being hungry all the time is a big killer to lose weight. In addition to understanding the difference between fasting and craving in the previous methods, understanding the reasons why you want to eat and analyzing the eating situation will help you lose weight successfully. If you really can't stand it, if you must eat, you might as well drink sugar-free coffee, tea, natural fruit and vegetable juice, or eat chewy dried fish and low-calorie seaweed to satisfy your appetite. Do you know what the devil's trial period is in dieting? Maybe when you are dieting, you will often unconsciously fall into the devil's test period, so you must know how to spend the devil's test period of dieting! The time when everyone has the urge to eat is not fixed. Do you suddenly want to eat when you relax after work? Or at work, I am quite self-controlled, but on weekends or long holidays, I have no restraint in eating. This kind of night or weekend that makes people want to eat crazy is the so-called devil's test period.
How to overcome the devil's probation period
1: People who want to eat dessert on weekends: People who can't stand the temptation of dessert when relaxing, it's best to go out for a walk on holidays to avoid eating opportunities.
2. After class, I was asked by my friends to eat high-calorie food: I made an excuse not to eat in advance, even if I had to be dragged away by my friends, I should try to choose low-calorie food.
After work, I suddenly want to have a big meal: I should choose other ways to reward my hard work, such as watching movies, buying clothes or shopping.
First of all, the source of appetite should be removed, provided that the place or behavior is changed. If you can't overcome obstacles by yourself, you'd better ask friends or family for help. On the surface, there seems to be no direct relationship between dieting and thinking, but there are actually many articles in it. Do you often talk about the words absolute or certain? The more people who want to go on a diet like talking about death, the more they will torture themselves. There are many examples of this failure. Look at this vicious circle:
I made up my mind never to eat XXX → I couldn't resist the temptation to eat it → I felt regret after eating it → I blamed myself and felt very guilty → I gave up dieting → I gained weight again → I lost confidence. As a result of this vicious circle, you can only get fatter body and heavier frustration than before dieting.
Change your way of thinking:
I have already eaten XXX, and it is absolutely hopeless. Temporary loss of control does not mean failure.
So hard, it still has no effect. You can exercise more easily even if you don't lose weight.
Eat today and start dieting tomorrow. From > & gt
Question 10: I want to lose weight but I'm hungry. What's better to eat at night? You must eat breakfast and Chinese food, but you'd better not eat dinner. If you are really hungry, drink a little thin corn porridge! I hope I can help you!