1. What are the healthy ways to lose weight?
1, drink water properly.
Drinking water properly, rather than drinking more water blindly, is more conducive to health and weight loss. Drinking water is good. According to scientific research, if you drink 1.5 liters of water every day, you can burn 17400 calories every year, which is equivalent to losing weight by about 4.5 kilograms! But don't drink too much, because drinking too much water is easy to accumulate in the body and cause edema.
2. Diversified sports
Why does weight loss encounter a platform period? When you do the same exercise every day, your body will gradually adapt to your exercise intensity and pattern, and at the same time, with the weight loss, the calories consumed by the same exercise will also decrease. Then you entered the platform period. Therefore, it is best to arrange 2-3 kinds of exercise during weight loss, and then it is best to do it alternately.
3. Appropriate iron supplementation
To tell the truth, fat people are malnourished. Because fat people eat more, but have less nutrition. Such as iron deficiency. If there is insufficient iron in the body, cells will not get enough oxygen, thus reducing metabolism! Therefore, in daily life, you can eat more iron-supplemented foods in moderation, such as grains and bean products.
4, indispensable dairy products
According to the dietary guidelines of China, we encourage people to eat all kinds of dairy products every day, with a total amount of about 300g liquid milk. It has long been confirmed by scientists that calcium is one of the important elements to promote fat burning. So it is very important to eat dairy products every day.
Step 5 get enough sleep
For people who want to improve their metabolism, besides eating and exercising, there is another link that cannot be ignored, that is, adequate sleep. If you want to keep your metabolism at the best level, you should sleep for 6-8 hours every day. Lack of sleep will lead to slow metabolism and easy to get fat ~
6. Stick to strength exercises
Compared with aerobic exercise, the biggest advantage of strength exercise is the halo effect. Within 48 hours after you finish your exercise, your metabolism and fat burning will always be at a high level, which is very beneficial to lose weight. Therefore, during weight loss, we must arrange a certain amount of strength exercises to cooperate with aerobic exercise.
2. What food do you eat for healthy weight loss?
1, oatmeal
Heat: 132l/ cup.
Many foreign diet menus will take oats as the main course of breakfast. Oats are low in calories, rich in nutrients, and contain vitamin B, E, iron and other ingredients, which is very effective in promoting the digestive system.
2. Whole wheat bread
Heat: 65/ tablet.
Whole wheat bread is the lowest calorie in bread. If you are unhappy, I suggest you eat a whole wheat bread for breakfast or afternoon tea to fill your stomach!
3. Cauliflower
Heat: 40/ cup.
Broccoli is rich in fiber and can be cooked into thin soup with tomatoes, onions, green peppers and other materials. It is very useful when you are hungry, and it is low in calories and full.
4.eggplant
Heat: 19/ half bowl.
Scientific research points out that eggplant can prevent fat absorption in a dinner, and contains vitamins A, B and C, which is a good and beneficial food for dieters.
5.asparagus
Calories: 66/ lb.
Asparagus is rich in vitamins A and C. It is a good choice to make salad or cook a cup of asparagus in your spare time. It can be used as a snack when watching TV and listening to songs. It is healthy and not fat.
6.chicken
Heat: 134/ 100g.
Chicken is a designated dish in many diet recipes. Of course, eating without skin is lower in calories. 3 Angus chicken has only 4. 1g fat, which is less than half of the calories of beef and pork.
3. What should I pay attention to when losing weight healthily?
1. Have a good breakfast, a full lunch and a small dinner.
According to the research report of American physiologists, the metabolic rate of human body is better in the morning than in the afternoon, and higher in the afternoon than in the evening. In other words, it is easier to "compost" at night, so skipping breakfast will not help you lose weight, and breakfast is the energy source of the day and must be eaten!
2. Use coarse grains instead of staple foods, such as brown rice and whole wheat products.
Sweet white rice is the staple food that China people are used to eating. However, in the process of making white rice, bran and germ rich in fiber and vitamins will be ground off, so eating white rice can only get heat, but not nutrition.
So you'd better change your eating habits and replace polished white rice with coarse grains such as brown rice and whole wheat products. Not only can you eat more nutrition, but dietary fiber can also prevent constipation, colorectal cancer and cardiovascular diseases, which is also good for people who want to lose weight.
3. The taste should be as light as possible, with little seasoning such as salt, soy sauce or ketchup.
Although lettuce salad and boiled vegetables are really ideal foods for dieters, if you pour a thick layer of salad dressing, dried meat and soy sauce on them, the weight loss plan will be completely broken, because all seasonings such as oil, salt, sugar and monosodium glutamate have high calories! If you are used to eating heavy flavors, you can actually choose other foods rich in natural spices such as onions, ginger, garlic and peppers, which will not only make the food taste brighter, but also healthier.
Drink a bowl of soup or a cup of boiled water first, and then choose from the favorite foods.
When eating, are you used to saving your favorite food for last? Don't forget a bowl of hot soup even if you are full? In fact, these wrong habits are the reason why you can't lose weight! Drinking soup after meals is easy to make people overeat, and it will dilute gastric juice and affect digestion; If you like to eat food last, you will quietly increase your food intake. If you want to lose weight successfully, you'd better start changing your eating habits. Drink a small bowl of clear soup or a cup of boiled water at the bottom before meals. Feel free to eat if you like. If you develop such eating habits, you can easily achieve the effect of losing weight.
5. Choose troublesome food, such as chicken with bones is better than diced chicken.
The more you work hard to pick out bones and thorns, the more you can delay eating time, satisfy people's chewing desire and feel full earlier.
6. Chew food at least 10-20 times before swallowing.
The smart way to eat in the secret of slimming should be to prolong the eating time as much as possible (at least 20 minutes for a meal), and more importantly, chew slowly, and bite at least 10~20 times per bite, which can not only produce satiety in advance, but also reduce the burden on the stomach.