1. Three meals are indispensable.
In order to lose weight, it is not advisable to eat less than one meal, just keep normal three meals a day. If you can't eat a meal and your stomach is empty, your stomach will send a request for food supplement to your brain, and your brain will unconsciously instruct us to find food with higher calories to supplement. Our willpower will not overcome this desire, but will consume more calories.
2. It is better to use a smaller plate.
Two different sizes of popcorn are enough to satisfy the audience. Moviegoers will eat a large portion of popcorn while watching the movie. Even if they are full, they will not stop eating, and they will consume 45% more than small portions of popcorn. In order to prevent us from eating too many calories, we can change the usual big bowl into small bowl and change the large food into small one, which can reduce the food intake by 20% compared with the same period last year.
Count your calories.
For the same amount of food, try to replace high-calorie food with low-calorie food, which can reduce the calories by half on average every day. You can roughly calculate the calories of each food and control your body and height daily intake. Such as: daily coffee, a cup of black coffee 10 calories, a cup of cappuccino 100 calories, you can use three cups of black coffee instead of a cup of cappuccino; Breakfast toast is about 125 calories, and cake is about 270 calories. Toast replaces cake. Two apples a day, 120 calories, can reduce more than 300 calories instead of the same amount of chocolate.
Don't blame your metabolism.
Everyone's metabolic rate is similar, but it should be noted that healthy food also has calories. If you eat too much a day, your body will turn excess calories into fat, leading to obesity or failure to lose weight, so you should control your calorie intake.
5. Fighting hunger with protein protein can eliminate hunger.
The key to losing weight is how to avoid hunger. The way is to avoid sudden hunger. The sudden hunger is mainly due to the emptying and contraction of the stomach, which urges brain-gut peptide to send a message to the brain and ask for more food. We can avoid overeating by deceiving the brain. One of the simpler ways is to eat protein. protein can make people feel full. Increasing the content of protein in food (about 10%) has a positive effect on losing weight. Such as lean meat, eggs, beans and fish, can make people feel full more lasting. But we should pay attention to control the daily intake of protein.
6. Soup can make you feel full for a longer time.
The same amount and quantity of food, solid food+water, water is directly discharged from the stomach, leaving only solid food in the stomach; For the food ground into porridge soup by adding water, the volume of water has been stirred into paste with the original solid food, and the total volume of food is relatively large, so it can't be directly discharged from the stomach, so it stays in the stomach for a long time and has a continuous satiety. No matter what the ingredients of porridge soup are, as long as the ingredients are stirred into thick and uniform porridge, this feeling of fullness can be exerted.
The more foods you can choose, the more you will eat.
Our ancestral genes suggest that our bodies need to try to choose a variety of foods, which also affects our intake and leads to overeating. In the canteen, we have more rights to choose all kinds of food, which will make us eat more food than usual. That is, if conditions permit, the more foods you can choose, the more you will eat.
8. Low-fat dairy products, fat-expelling holy products Low-fat dairy products help you get extra fat.
Calcium in dairy products can form soap-like substances with fat molecules in food in the small intestine, which cannot be absorbed by the human body and can be directly excreted. Low-fat dairy products, such as skim milk, low-fat yogurt, cheese, cottage cheese and whipped cream, may reduce the fat we consume from food.
9. Lying down and exercising can make you thin. Exercise keeps burning fat, even when you sleep.
Do more exercise, exercise can continuously metabolize fat. The fat content consumed just after exercise is relatively low, and most of it is carbohydrates, but the body needs to supplement enough carbohydrates in the next 22 hours, so the body should burn the fat in the body. During this time, whether you sleep, walk or talk, your body is still burning fat. So what matters is not how much fat you burn after exercise, but the subsequent fat burning (of course, pay attention to the same diet as usual, and you can't eat more).
10. Stick to exercise to lose weight.
For inactive friends, doing more small exercises can also increase consumption. For example, walking to work, climbing stairs instead of taking cars and elevators, shortening the time to talk at lunch and so on. Keep your body active. Don't take the elevator if you can walk, don't sit if you can stand, and don't lie if you can sit.
* * * Of course it's important and needs attention * * *
You can't increase your extra intake during exercise, so you need to keep your usual intake.
Source link video: Ten Laws of Slimming