Learn to control your appetite.
Many people think that if they can't control their appetite, they should eat less and eat more, but in fact, when they see food, it is difficult for a MM to control eating only a little. In fact, as long as you follow your own way, you can eat the healthiest. If you are used to eating only two meals a day, keep it that way.
How many meals you eat every day is not the key to losing weight, but how much you eat per meal is more important. Studies have pointed out that people's gluttony habits are mainly formed because they love snacks too much. Many people will eat snacks such as potato chips, chocolate and cakes after dinner. The calories of these snacks are surprisingly high.
If you have nothing to eat twice a day, you will consume about 600 calories for no reason. No matter how healthy the snacks you eat, these unplanned calories are the source of excess fat in your body. If you have to eat, then remember to set a standard for the intake of snacks.
2. calorie intake should be calculated
The key to slimming is to look at the difference between calorie intake and calorie consumption. Maybe you also have the habit of counting calorie intake every day, but only counting the total amount will definitely help you lose weight.
If you find it troublesome to play digital games, you might as well put down your abacus and don't let these numbers become your pressure. As long as you remember to eat more natural, nutritious and low-calorie foods, such as protein, fruits, vegetables and whole grains, you can eat with confidence and don't have to worry about getting thicker around your waist.
3. Some fat can be eaten
Fat is always unavoidable, but science has proved that eating fat can make you slim. Nutrition experts suggest that the daily intake of fat can account for 20%~35% of the total calories. Of course, we don't encourage you to eat big fish and big meat, but you must learn to distinguish between fat and bad fat.
Good fats are monounsaturated fats, such as nuts, avocados and healthy vegetable oils, while saturated fats in processed foods are unhealthy fats, such as fried foods. It is found that the intake of single unsaturated fat is helpful to lose weight without changing the total calories. Therefore, moderate intake of good fat is of great benefit to your weight loss!
4. Protein powder can be eaten in moderation.
Protein is one of the best choices to flatten your belly. Don't be scared by those muscular men on the protein powder package. A study in the journal Nutrition pointed out that if you keep eating whey protein for 23 weeks, your body fat content will be reduced and your waist circumference will be reduced compared with soybean protein.
At the same time, you will lose twice as much fat as people who don't drink any similar drinks. Want to strengthen the thin waist effect, at least 3 cups of whey protein milkshake every week!
If you are greedy, Miaomiaojun recommends several foods that can relieve your craving without getting fat.
Suggestion 1:
Enzymatic green plum
Enzymes are also called leisure fruits, which are easy to carry, and you don't have to worry about getting fat if you eat them at will. Enzymes can promote the metabolism of human body functions and promote digestion. Plum, the king of natural healthy fruits, is rich in vitamins and can achieve the effect of relaxing bowels and beautifying. Don't be afraid to eat a few plums when you are greedy.
Recommendation 2:
Whole wheat digestive biscuits
Whole-wheat digestive biscuits is almost all coarse grains, with low calories, but rich in nutrients and dietary fiber, which will not be converted into fat after eating. Graham crackers is not only delicious, but the most important thing is that it won't get fat. Think of it as a snack, eat it when you are hungry, and have no worries.
Recommendation 3:
Whole Wheat Bread
Whole wheat bread and graham crackers are essentially the same. Low calorie, eating too much will not gain weight. For office workers, eating less and eating more meals will inevitably miss the meal time, so preparing whole wheat bread can not only fill their stomachs, but also worry about gaining weight.
Recommendation 4:
Dark chocolate
MM people dare not speak: "chocolate is the number one killer of getting fat." How can I lose weight? " Don't worry, we are talking about dark chocolate or semi-sugar chocolate here. Their fat content will not be very high, and their appetite will decrease after eating.
Recommendation 5:
pistachio nut
Pistachio nuts are a good source of dietary fiber, oleic acid and arginine, and they are also one of the nuts with the lowest calories, the lowest fat and the highest fiber content. Pistachio nuts are rich in nutrition, which can not only control appetite outside the daily diet, but also help control weight. They are veritable "diet nuts".
Recommendation 6:
Amorphophallus konjac meal replacement porridge
Konjac is recognized as a diet food, which can promote gastrointestinal peristalsis and consume excess fat in the body. Amorphophallus konjac meal replacement, with purple potato, cereal and other ingredients, is rich in nutrition and delicate in taste, and has become a slimming choice for many people.