Pens are more convincing than chopsticks. Experts suggest that you get into the habit of recording everything you eat every day at the beginning of losing weight. In fact, most people who fail to lose weight often underestimate their food intake. Dr. John P.Foreyt, a health expert at Baylor College of Medicine in Houston, USA, said: "Taking dietary notes can show at a glance what you have eaten all day." A diet diary includes when to eat and how much to eat a day. Through a period of diet records, we can have a comprehensive and clear understanding of our diet structure and habits, so as to find a more effective and targeted diet control program.
2
Have a big breakfast the next day.
Starting from the next day, we should eat more breakfast than usual. Nutrition experts point out that when eating breakfast, the body's calorie consumption system will be awakened and begin to help regulate the appetite of the day. For example, if you usually only eat a piece of bread for breakfast, you need to add at least one boiled egg and a cup of low-fat yogurt now. Generally speaking, a breakfast should consume at least 200 calories so as not to be troubled by frequent hunger all day. "Even if you are not hungry, you'd better eat something between 1 and 2 hours after getting up." Katherine Talmadge, author of the best-selling book Eating Simple, said.
three
On the 3rd day, the intake of protein was increased.
From the third day of losing weight, please increase the intake of protein during meals, because protein is more likely to feel full than carbohydrates or fat, thus reducing the amount of food. In order to avoid overeating caused by hunger, the average body weight should be 1 ~ 1.25g of protein. For example, a girl weighing 63kg should keep her daily intake of protein at least around 70g. The protein content of a medium-sized grilled chicken steak or a bowl of boiled chicken (about 90g) is 26g, the fish steak with the same weight is 2 1g, and the protein content of a cup of soybeans is about 15g.
four
Make a healthy eating plan on the fourth day.
Starting today, go to the supermarket to choose the food that is most suitable for healthy recipes and stick to it for a week. Take fresh vegetables and fruits as the main part of the recipe: add coarse grains such as fruits, vegetables, nuts, brown rice or oats, skinless chicken breast, low-fat milk or sugar-free soybean milk, olive oil, etc. Put it in the shopping basket and clean out all kinds of biscuits, sweets and fried foods from the refrigerator and food cabinet. When sorting out the food purchase list, it is best to post a food purchase list on the refrigerator and record it every time you eat until all the food is eaten. Doing so will let you know clearly what kind of supplies you need to buy in a week.
five
Establish a weight loss group on the fifth day.
"If it is easy to lose weight, then everyone will be thin." Dr. Foley said. He believes that it is a very effective way to find like-minded friends to lose weight together and set up a group. If you have the same goal, you can supervise and encourage each other, meet and exercise together, or exchange healthy recipes.
six
Give up sweets on the sixth day
Sugar is not only not helpful to the body in nutritional value, but also easy to cause overeating. Moreover, sugar is easier to be digested than other nutrients, leading to a sharp rise in the glycemic index. Insulin secreted to lower blood sugar can also make people feel hungry. So from today, please check the ingredient list of your favorite food. If the sugar content of a single serving exceeds 10g, you should give it up without hesitation. However, dairy products are ten exceptions because milk contains lactose. The desire for sweets should be replaced by complex carbohydrates such as cellulose-rich fruits. Cookies, white bread, polished rice and other refined carbohydrates will also make blood sugar rise rapidly, causing a large amount of insulin secretion, so try to eat coarse grains, such as cereal bread, brown rice, beans and so on.
seven
On the seventh day, eat soup before meals.
Studies show that people who drink a bowl of light soup before meals consume about 100 calories less than the average person. This is because a lot of water in soup can make people feel full faster and have lower calories. Weight loss experts point out that if the soup is rich in cellulose, such as vegetables, beans and grains without peeling, it is a better choice to lose weight.
eight
On the eighth day, choose "good" fat to lose weight.
"Good" fat refers to unsaturated fatty acids, which are also surprisingly helpful for losing weight. Foods containing unsaturated fats, such as olive oil, salmon and avocado, can not only provide enough calories for the body to maintain energy for a whole day, but also help reduce the intake of saturated fatty acids. However, the fat intake in one day should not exceed 30% of the total calories, and more importantly, the saturated fatty acid intake should not exceed 10%.
nine
On the 9th day, the health food storage office was established.
Since it is impossible for us to take the refrigerator with us, it is particularly important to put an end to the temptation of junk food outside the house. You might as well put a few slices of graham crackers or a small bag of dried fruit in the car or bag, and prepare one or two apples, a can of skim yogurt or a vegetable salad in the office, which can satisfy your appetite and form the good habit of eating less and eating more meals, so as to avoid eating too much at one meal.
10
10 day to make changes.
Today's goal is simple. Try to eat less meat, desserts and fried and starchy snacks, and increase the intake of fruits and vegetables. Nutritionists point out that as long as the total amount of food does not change, it is not easy to get hungry. Although I want to eat meat, I can fill my stomach with fruit, and my desire for meat will not be so strong. As long as you persevere, you can develop a low-calorie eating habit that is very good for your health.
The method is actually very simple: before lifting the spoon, check whether more than three-quarters of the food or snacks in front of you are vegetables, fruits or not flour and rice. However, high-calorie foods such as meat and fried foods shall not exceed 1/4. Other fruits and vegetables can be enjoyed as long as they are not candied dried fruits, fried potatoes or fruits with high sugar content like grapes and bananas.
1 1
Sweating on 1 1 day
Starting today, you must exercise at least three times a week until you sweat. Exercise can not only consume energy, but also help calm mood and relieve stress. "Exercise can bring self-confidence and is a necessary part of mastering life." Health expert Dr. Foley said. Once you have confidence in life, it will be easier to stick to healthy eating habits. Make up your mind to burn 300 calories a day through exercise. You need to jog or ride a bike for 35 minutes, or do aerobic exercise for about 40 minutes.
12
Use a small dish on day 12.
It is human nature to want to sweep away all the food in the bowl or plate in front of you, not to mention that you like fried rice and lasagna with meat sauce. In fact, according to the survey, without my knowledge, this person can continue to eat casually, and finally he can eat 73% more food than usual, but there is not much difference in abdominal fullness. Since it is difficult to waste the food in front of us, it is better to change it to a smaller container.
13
/kloc-sit together for dinner on 0/3
Eating comfortably in a chair is more helpful to accurately judge how much you have eaten than standing or walking and wolfing down. From today on, whether you are eating or eating snacks, please sit at the table. Pulling the chair closer also helps to slow down the eating. Your brain will signal that you are full about 20 minutes after you start eating. Don't eat too much as soon as you come up. Exquisite napkins, pleasant music, exquisite tableware and comfortable chairs will make you feel more comfortable and unconsciously slow down the speed of eating.
14
Go to bed early on day 14.
Ensuring 8 hours of sleep every day has many benefits to human health, including the effect of losing weight. Adequate sleep helps the body secrete hormones that produce satiety, while inhibiting hormones that produce hunger. Sleep can also relieve anxiety and depression caused by emotional overeating. Tonight, relax in the hot tub and have a good sleep.
15
Drink plenty of water on day 15.
Drink more water when you are thirsty! Carbonated drinks, fruit juices and sports drinks not only do not quench thirst, but will only make the body consume more calories. Diet soda is not a good choice either. According to a research report in the American Journal of Physiology and Eating Habits, people who regularly drink diet soda are more likely to eat more and are more likely to be overweight. This is because artificial sweeteners will signal that the brain has eaten sugar, increase insulin secretion, and thus produce hunger.
16
On day 16, eat less and eat more.
Healthy snacks are foods rich in fiber (vegetables, fruits, unrefined cereals) and protein (low-fat meat and low-fat food), which can provide satiety. So you can choose nuts, dried fruits, graham crackers and so on. On the contrary, foods high in sugar or fat, such as biscuits, or so-called diet supplements, are so low in calories that they can't even fill the stomachs of laboratory mice, so they should be avoided as soon as possible.
17
Take a day off on day 17.
The weight loss plan is halfway through again! Celebrate yourself, and you won't have to consider your weight today. If you have healthy eating habits, it doesn't hurt to try ice cream or apple pie once in a while (of course, don't eat too much, which will make you give up all your efforts), or treat yourself with a gift that has nothing to do with food: download a new song, call a friend, do a new manicure, and it's important to urge yourself to develop a new eating habit and keep it. Even if the goal is not achieved, at least you know what to eat and how to eat.
18
Measure the calories of food on day 18.
When eating out, it is not easy to grasp the calories of the dishes. Maybe you know the calories of a boiled chicken or beef, but how to estimate the calories of curry chicken and braised beef? Looking at the dishes on the plate, add 300 to the calorie value that appears in your mind, and it is basically close to the real number. It should be pointed out that the seasoning itself has a high calorie. Even the same food, cooked at home and ordered in a restaurant, has a very different calorie content. In order to achieve the goal of slimming, it is best to choose fresh salad.
19
The idea of abandoning junk food on 19.
The signal of wanting to eat junk food is not from the stomach, but from the brain. The desire for food is not because of hunger, but according to the impression of food, and sometimes the hormones secreted by the human body during special physiological periods, such as menstruation and excessive pressure, will also make people want junk food with high fat and sugar. Try not to think about what to eat when you have this idea. It is also very good to think about things that have nothing to do with food, such as where to go on your next vacation, or imagine yourself wearing a bikini on the beach. After a few minutes, you will find that this appetite has magically disappeared.
20
Forgive yourself on the 20th day.
In the period of losing weight, people who pursue perfection or determination will give up on themselves because they can't resist the temptation of food. The University of Toronto once conducted an interesting survey: among people who lose weight, people who have already drunk milkshakes before eating ice cream will eat more ice cream than those who have never drunk them. This is because people who have drunk milkshakes will think that they are "hopeless" anyway, and they will have no scruples about eating ice cream again. Always remind yourself that this is not the last meal. If you eat too much lunch, you can only eat less dinner.