First, supplement dietary fiber.
Crude fiber food swells with water in the stomach and intestines, and when it gets bigger, it will produce satiety and epilepsy, thus inhibiting more food intake and reducing calories, which is a very effective method to control weight. In addition, eating foods with high cellulose content can effectively excrete toxins from the body within a certain period of time. Eating fiber food, paying attention to chewing more times and slowing down the eating speed can help the small intestine absorb nutrients more fully and prevent hyperglycemia. If you can eat more high-fiber food in your daily diet, intestinal peristalsis will be enhanced, which can prevent and improve constipation and reduce the incidence of colorectal cancer.
Second, reduce the intake of staple food and sweets.
If the food intake is large, you can choose the staple food reduction method, that is, the staple food is reduced by 50 grams per day, and the staple food intake is gradually controlled between 250 and 300 grams. The choice of staple food is also particular. Healthy whole grains are the first choice, but the consumption should be properly controlled and only 70% can be eaten. Foods with high sugar and starch content, such as candy, jam and potatoes, should be reduced.
In addition to these, foods with high fat content, fried foods and creamy foods should be reduced or avoided. You can eat meat during weight loss, and fish and red lean meat are ideal choices. Of course, you must eat nutritious vegetables, fruits, beans and eggs.
Third, drink more water and soup.
Water is an indispensable part of human body, and we also need to drink water to maintain life. In addition to drinking water every day, you can also eat fruits and vegetables with sufficient water, such as watermelon, tomato and wax gourd, which have the function of detoxification and diuresis. If the amount of drinking water is not enough, the sweat gland system of obese people will be disordered, and it is easy to have problems such as incomplete excretion of metabolic residues, urine concentration, headache and fatigue. Therefore, properly supplementing water, promoting metabolism and promoting detoxification in the body are of great help to lose weight.
Moreover, soup is also very beneficial to the human body, and drinking soup can suppress appetite, so the saying of drinking soup before meals to lose weight has emerged. It is required to drink a bowl of soup before meals, which can reduce the amount of food eaten at dinner and thus curb calories.
Fourth, slow food doctrine.
Gobbling will make us eat more food, and slowing down the eating speed can achieve the effect of losing weight. There is such a survey. Fat people and thin people are given the same amount of food. Fat people eat it in 8 ~ 10 minutes, while thin people eat it in 13 ~ 16 minutes, and the chewing times are also very different. Fat people eat 7 ~ 8 times, and thin people need 8 ~ 9 times. Through research and experiments, it is concluded that when food enters the body, blood sugar will rise. When the blood sugar reaches a certain level, the appetite center of the brain will send a signal to stop eating, but at this time, the body has eaten too much food, so fat beats the body. If we slow down the eating speed and effectively control the total calorie intake every day, we can achieve the goal of losing weight and preventing obesity.