So, I am very picky about what I eat. Nowadays, many people lose weight because of dieting, or unbalanced diet leads to malnutrition, anemia and other problems, which affect their health. So let's talk about how to eat in weight loss:
Breakfast: (drink a glass of warm water before breakfast to promote gastrointestinal peristalsis and excrete feces)
Eat well in the morning. You can eat some high-protein food in the morning, such as milk/soybean milk+eggs+some slices of bread. Lactose intolerant people can drink yogurt or lactose-free.
Don't be greasy and fishy in the morning to reduce the burden on the stomach.
Lunch:
Have a good lunch, and be sure to eat carbohydrates for lunch! If you don't eat carbonated water, your metabolism will slow down, you will get fat, and you will be prone to overeating. But don't eat too many carbohydrates. At noon, you can follow "2 1 1 diet", that is, two punch dishes, one punch meat and one punch rice. Many people have a misunderstanding: you can't eat meat during weight loss. In fact, eating meat can make us feel satisfied, not thinking about fried food, but also lubricating the stomach and promoting defecation.
Vegetables: broccoli, celery, lettuce, cabbage, tomatoes, cucumbers, white radishes, etc.
Meat: fish, shrimp, chicken breast, skinless chicken, beef, salmon.
Carbohydrate: it can be rice, or it can be replaced by corn, purple potato and sweet potato.
After lunch (3-5 o'clock): Eat some fruits and supplement vitamins, such as grapefruit and cherry tomatoes.
Tip: Fruit can't be eaten as a meal. Although fat content is low, sugar content is high. If it is a staple food for a long time, it will have the opposite effect of losing weight.
Dinner:
Eat less at night to reduce the burden on the stomach, and try to eat dinner before 6 o'clock to give the stomach time to digest. You can eat some high-quality protein+dietary fiber+high-quality carbohydrates, as long as you are seven points full.
Do not eat cakes, biscuits, milk tea and other high-sugar foods.
Three points depend on practice. Let's talk about sports:
Aerobic exercise:
If it is a large base (a large base refers to people with a body mass index of more than 24. Normal and healthy body mass index is between 18.5-24.
Body mass index = weight divided by the square of height. For example, if a person weighs 53kg and is1.68m tall, the value of body mass index is about 18.7. ), aerobic exercise time can be appropriately increased, (skipping rope, running, etc. The outsole should be avoided to avoid the burden on the knees.) The aerobic time of the outsole can be shorter.
(fat reduction must be done. Aerobic time is too long, muscles will be lost, and muscles will be less: slow metabolism, more muscles: fast metabolism, and it is not easy to gain weight again. )
anaerobic exercise
On the basis of aerobic exercise, you can increase anaerobic exercise for 20-30 minutes, increase muscle content and improve basal metabolism.
Arrangement: connect muscles one day. For example, you can practice your hips and legs today, your shoulders and backs tomorrow, and your abdominal muscles the day after tomorrow to rest your muscles.
If you exercise every day, you can eat more meals every day and indulge once a week to get satisfaction.
Exercise can follow others, such as keep, little red book, and beep, and find the one that suits you best.
Write at the end: losing weight is not an overnight event. Don't trust online slimming products. Stick to the above and you will get twice the result with half the effort. Not only will you get a good figure, you will find yourself more confident and brave. You must believe in yourself!