If a person wants to lose weight, our first thought is that people who want to lose weight must eat less staple food, because in our consciousness, the sugar content of rice is still relatively high, and eating too much rice is easy to make people fat. But if you don't eat it, it's bad for your health. In fact, you can still lose weight by eating a small amount of rice.

1, how to lose weight by eating rice

It is widely said that cold rice can lose weight. This statement is not groundless. Resistant starch produced by rice cooling. Resistant starch belongs to dietary fiber and is a kind of carbohydrate that is not easy to digest and absorb. Resistant starch can not be absorbed after entering the small intestine, but after entering the large intestine, it produces a variety of short-chain fatty acids under bacterial fermentation. Because resistant starch is digested and absorbed slowly after entering the human body, it not only makes the gastrointestinal tract feel full, but also produces less energy, so it has the effect of controlling weight. Nevertheless, eating cold rice for a long time is not good for human health. Cold rice is a dry and cold thing. Eating too much is easy to hurt the spleen and stomach and affect the digestive function. In addition, the resistant starch in cold rice is only 1%-2. 1%, which is not very high, and the weight loss function is not as magical as the legend. If you need to lose weight, you can eat cold rice, but you can't eat cold rice for a long time and don't eat too much. In addition to rice, potatoes, yams and other starchy foods also contain resistant starch, which can be eaten as staple food occasionally.

Rice is essential in a healthy diet, so how much rice should I eat to lose weight? China Nutrition Society suggested that a healthy diet should be based on cereals, and the energy intake of cereals should account for more than half of the daily dietary calories. It is recommended that adults consume 250g~400g of cereal potatoes every day. If you have eaten potatoes and other potatoes that day, you should reduce the amount of cereals such as rice. In short, it is enough to control the intake of grain and potatoes within the range of 250 g ~ 400 g

2. Do effective weight loss exercise.

1, all kinds of aerobics

When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.

2. Cycling

Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).

3. Running (fast walking)

Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the slimming effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

Step 4 jump rope

Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.