2. Drink less sweet drinks and alcohol (especially beer, which is often drunk too much by accident). Sweet drinks generally contain more than 65,438+00% sugar. Each small can (330ml) of cola contains 35g of sugar and the calorie is 594 kj( 142 kcal). Jogging takes about 20 minutes to finish, and it contains a lot of phosphoric acid, which will corrode teeth. Alcohol also has calories, and the calorie content per 1 g of alcohol is 7 kilocalories, especially beer, which is often easy to drink too much, which is not conducive to weight control.
3, beware of hidden fat, eat less high-oil and high-calorie staple food or staple food snacks, such as fried dough sticks, oil cakes, biscuits, bread, instant noodles, twists, French fries, potato chips, egg yolk pie, durian crisp and so on.
4, breakfast must be eaten, and try to have coarse and fine staple foods, high-protein foods and vegetables. If you really don't have time to cook, bring a fruit to eat when you go to work or school in the morning.
5, chewing slowly, chewing slowly is not only conducive to digestion and absorption, but also conducive to controlling the total amount of food. This is because people's appetite is controlled by the hypothalamic feeding center, and it takes time for all kinds of information from the digestive tract to reach the hypothalamus. Fat people often eat very fast, and before their brains can fully feel the information of "fullness", their stomachs are already stuffed with too many things. It is generally recommended to eat a meal for about 20 minutes.
6, drink soup before meals, slim and healthy. But note that this soup should be light (less oil, less salt and less sugar), and greasy soup may be counterproductive.
7. About half an hour before lunch and dinner, you can drink about 200 ml of water and eat a fruit, which can prevent overeating caused by hunger at dinner.
8. Drink plenty of water (water is zero calorie, which helps fat metabolism) and drink a small amount of water many times. Don't wait until you are thirsty. A study in Germany in 2009 pointed out that drinking more water can reduce the risk of obesity.
9. You can drink some tea and black coffee (without sugar and coffee partner), which can temporarily improve some basic metabolism. In addition, some studies show that drinking a cup of black coffee 30~40 minutes before exercise can help the body mobilize fat and help fat "burn", but these only play an auxiliary role, so don't expect too much.
10, if necessary, you can take a proper amount of multivitamin and mineral tablets to prevent the lack of essential nutrients due to dietary restrictions (especially when dieting is strong).
1 1. Some studies have found that lack of sleep is related to weight gain, which may be related to endocrine disorders caused by irregular work and rest. Some studies have also found that people who lack sleep are more likely to overeat, which is not conducive to weight control. Try to sleep before 1 1 every night, and stay up less, which is conducive to weight control.
Note: there are many details about losing weight, so you don't have to be hard on yourself, as long as you can insist on "controlling total calorie intake (eating less) and increasing total energy consumption (exercising more), so as to achieve a negative balance of energy." With this basic principle, you will lose weight successfully. On the basis of this principle, the more you do the above suggestions, the faster you will lose weight.