Many people can't resist the temptation of delicious food. Coupled with the reduction of activity, there will be more "swimming rings" at the waist, or there will be fat on the thighs, which is very annoying. Especially this summer, it's time for everyone to show their figure, so some people in the swimming ring are clamoring for dieting. It is unscientific to lose weight without eating, so what is a healthy way to lose weight?

First of all, the factors that form obesity

1, genetic factors

Many studies show that simple obesity has a genetic tendency, and there may be many changes or defects in the genes of obese people. The survey shows that obesity has certain family aggregation. Parents are obese, and children are 70%? 80% people are obese, one parent (especially mother) is obese, and 40% children are obese. Race, sex and age have different susceptibility to obesity. Studies show that genetic factors account for about 20% of obesity? 40%。

2. Environmental and social factors

(1) Overeating. With the development of economy and the abundance of food supply, people's basic needs for food energy have been met, and the dietary structure has changed greatly. The intake of high-protein and high-fat foods has greatly increased, and the total energy intake often exceeds the energy consumption.

(2) Too little physical activity. With the improvement of modern transportation, the amount of professional physical labor and housework decreases, and people's time in static life increases.

(3) Social factors, economic development and modern lifestyle have great influence on the diet pattern.

Second, how to lose weight healthily

1, be careful about people's diet.

The popularity of the Internet leads to information explosion, and strange weight loss methods can be seen everywhere. Women are a very active group and have a strong ability to accept new things, so all kinds of weight loss methods of traditional Chinese medicine will be welcomed by everyone. However, it should be reminded that many weight loss methods have no scientific basis, and the results can be imagined.

2. Regular and adequate sleep

Some MMs like to stay up late, but they have to get up early for work the next morning, which leads to insufficient sleep; Or sleep too long during the day and too late at night, leading to black and white inversion. Scientific research has found that people who sleep less than seven hours a night are more likely to get fat than those who sleep more than seven hours; Irregular sleep can lead to hormonal changes that regulate hunger.

Ordinary adults need 7-8 hours of sleep every day. Only when the brain and body are fully rested can we have enough energy to devote ourselves to work and study and improve the efficiency of work and study.

3. Regular diet is the thinnest.

I slept until 7: 30 in the morning, then got up in a hurry to wash, and then running all the way went to the company. After a morning's mental work, he is eager to have a full meal before lunch time. Have a big meal at noon and hardly want to eat at night; I can't sleep in the middle of the night and eat high-calorie snacks. Weight loss experts suggest that breakfast should be simple, lunch should not be overeating, and dinner should be light and insomnia. You can eat some fruit and make some cereal before going to bed.

Breakfast is essential.

I didn't have time to have breakfast because I got up late. Over time, I forget to eat breakfast, especially in winter, especially for MM. Nutritionists say that if I miss a meal, my body will be hungry. Once you are hungry to a certain extent, you will grab something to eat casually, thus losing your sense of food choice when you are full.

Step 5 refuse snacks

The latest research proves that for young girls, the main cause of obesity is snacks. Sit in front of the computer, chat QQ, play Weibo, watch American TV series, eat melon seeds, eat potato chips and taste chocolate ... If you really like snacks, prepare some snacks in advance and eat some if you want. But remember, don't prepare too many snacks for yourself. Drinking a glass of water or tea before eating snacks helps to keep healthy.

Third, healthy weight loss recipes

Every week of losing weight is very important, and it should be effectively and reasonably controlled every day. Although it is not recommended to lose weight on an empty stomach, the capacity of the stomach is very large when people are obese. You should adapt yourself to the process of your stomach changing from big to small. Don't eat nothing at once, get used to it. So there should be normal food. The following part is generally the size of your fist. Vegetables and meat can be matched casually, and anything can be matched.

Eat whole wheat bread and yogurt on Monday morning, eat an apple half an hour before lunch, and have a vegetable+meat+rice for lunch.

One vegetable noodle for dinner.

A bowl of oats on Tuesday morning, a small cup of yogurt half an hour before lunch, a vegetable+a meat+a rice for lunch.

Have a vegetable noodle for dinner or the same as at noon.

A toast+an fried egg on Wednesday morning, a vegetable+a meat+a rice at noon, and a baked sweet potato (clearing the stomach) at night.

On Thursday morning, a cup of soybean milk+a slice of toast, a vegetable+a meat+a rice at noon, and a baked sweet potato (clearing the stomach) at night.

A cup of honey water+whole wheat bread on Friday morning, a vegetable+meat+rice at noon and a vegetable porridge at night.

Fourth, the precautions for healthy weight loss

1, if you want to lose weight, you must find a peer support.

It is always difficult for a person to lose weight alone, because there is no one to cheer when frustrated and no one to share when losing weight. So find yourself a partner to lose weight with. Know each other's progress every day, so that you won't give up your weight loss plan easily, and naturally it's easier to stick to it until you lose weight successfully.

2. Exercise is indispensable for healthy weight loss, and it is best to choose in the morning.

You don't have to exercise to lose weight, but you can't lose weight healthily without exercise. We pursue not only thinness, but also thinness, so exercise is essential. After getting up in the morning, go jogging after drinking a glass of water, or you can choose to do weight loss exercise on your balcony, which can help you lose weight, and the effect is better than any time of the day.

3, snacks can not be quit, prepare in advance.

Gluttony is inevitable, even if you are losing weight, you will often have the idea and impulse to eat snacks, so it is quite necessary to prepare snacks in advance. If you want to eat high-calorie snacks such as potato chips and cakes, please be sure to pay attention to the quantity. Of course, it is best to choose fresh fruit or low-fat yogurt.

4, regular weight loss, three times a week healthy diet food.

You don't have to eat healthy diet food every day, but you should have the opportunity to eat diet food at least three times a week. Buying a healthy cookbook and planning at least three meals a week can not only exercise your cooking skills, but also help you lose weight. Because cooking by yourself can not only consume calories, but also master the calories of food ingredients according to your own needs.

5, change the drink to tea, small moves make you lose weight faster than others.

People who drink at home or go out for drinks will never lose weight. The best and simplest way is to change the drink to tea. Tianfangyi Caotang Qingjie Tea is a pure natural Chinese medicine slimming tea. Regular drinking can not only help to lose weight, but also have the effect of skin care because of medicinal materials. A small move can make you lose weight faster and easier than others.