Diet: control staple food and limit sweets.

If you can use the original method of reducing the balance between food intake and staple food, you can lose 50 grams for three meals a day. Gradually control at 250? The staple food is 300 grams, such as wheat, rice and some miscellaneous grains, but the food intake should be strictly limited and the habit of eating seven or eight points full should be formed. Foods that contain too much starch and are extremely sweet and greasy, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, juice, candy, etc., should be eaten as little as possible or not. Some foods are high in fat, such as peanuts, walnuts, sesame seeds and various animal oils. Butter and fried foods should be restricted. Non-staple food can be lean meat, fish, eggs, bean products and sugary vegetables and fruits.

Fiber diet can hinder the absorbed food, and fiber absorbs water to expand the stomach, which can form a larger volume, make people feel full, help reduce food intake and control weight. People who eat fiber food can digest and absorb it well in a certain period of time, but they will excrete waste. There is a lot of fiber in the diet and a large amount of chewing, so eating this meal slowly leads to slow absorption of nutrients in the small intestine and it is difficult to raise blood sugar levels. If you eat a lot of dietary fiber to promote intestinal peristalsis, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Obesity or eating more fiber.

Lose weight quickly: the "new diet revolution" with high protein

Principle: High-carbohydrate foods can lead to obesity, uncontrollable hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing a large number of high-protein foods can reduce weight and maintain a slim figure. This diet is a two-week 14-day slimming plan. You can eat a proper amount of vegetables, but you can eat enough milk, eggs, meat and fish to make your body enter a state of relying on fat instead of carbohydrates to provide energy.

Lose weight with vinegar

The rise of vinegar fever, such as the United States, Japan and other obese people at home and abroad drink vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that the daily dose is 15? 20 ml of vinegar can play a role in losing weight. For many years, a kind of "brown rice vinegar essence" produced in Japan is solid particles, which is convenient to carry and take. It lasts for 20 months every day and has obvious weight loss effect. Shanghai healthy vinegar is also very good. In daily life, if you eat too much vinegar, you can dip it in food, or you can add a little vinegar to the soup mixed with raw food to adjust your appetite.

Lose weight by measuring water or soup.

The required drinking water is indispensable in people's daily life. Eat watermelons, tomatoes, etc. It can quench thirst. In summer, watermelon juice and winter melon soup can induce diuresis and excessively restrict a>.

Eat soup often and live a healthy life. Studies on the beneficial effects of soup on human body have found that soup is a good appetite suppressant. Therefore, some obese people drink slimming soup. Drink some soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight.

Losing weight usually slows down eating and can achieve the purpose of losing weight. In Nakamura, Japanese researchers found that after eating the same amount of food for 8 to 10 minutes, obese men wasted their food after 8 to 13 to 16 minutes, and he also conducted some chewing surveys. It is found that obese men need 7.7 times and obese women need 8.65438+. Then, he slowed down and did a weight loss test. After the discovery, obese men lost 4 kilograms in 19 weeks, while obese women lost 4.5 kilograms in 20 weeks. Nakamura pointed out that when food enters the human body, it is necessary to raise blood sugar. Hyperglycemia signals from the appetite center of the brain to stop eating, which often leads to overeating. Therefore, fast food may lead to obesity. If you slow down the speed of eating, you can effectively control your appetite and lose weight. So, eat too fast.

Three principles of easy weight loss

When it comes to losing weight, I'm afraid the first thing that comes to mind is diet and exercise, or dizziness from hunger every day, whether it's sweating or being tired to death every day. Do you know that you can lose weight without dieting or exercising?

Arrange meals reasonably

You can only eat low-fat and high-fiber cereals and fresh milk for breakfast, which can not only help defecation, but also be very nutritious and healthy. You can have a light dinner. Vegetables are food for China.

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In fact, the biggest reason is that women are fat and neglect to distribute their lives reasonably. They are busy with work and study and have no time to arrange their own diet and life. In fact, you can eat dinner for at least half an hour, which can not only get rid of the troubles of abdominal fat deposition, but also do not need to make up afterwards.

3. Fasting for 5 hours before going to bed

/& gt； Losing weight is a taboo to eat before going to bed. When sleeping, the body doesn't need to exercise. Everything you eat will be absorbed and turned into fat and accumulated in your body. If you are too hungry, you can only eat a small amount of cooked vegetables or fruits.

As long as you abide by these three principles for a long time, your body will naturally remain slim and beautiful, and at the same time enjoy delicious food, which will be easy.

physical exercise

Wear slimming clothes and exercise to increase energy consumption.

The most effective exercise to lose weight is aerobic exercise, especially energy-consuming exercise, such as jogging, mountain climbing, brisk walking, ball games, swimming and so on. The best time for each exercise lasts until the end. Don't stop halfway. You can burn 300 kilocalories more per exercise. Usually, this kind of exercise leads to a rapid heartbeat or sweating.

Playing games can improve the body's metabolic rate, but only for two days at most, so the most important thing is to keep exercising. If you can't do this, do it at least once every two days.

For an extremely obese person, even walking is a great burden, so choose the type of exercise, live within your means, or give priority to the load, and gradually increase the amount of exercise to prevent the heart and lungs from being overloaded or the muscles and joints from being damaged.

The following exercise can consume 300 kilocalories:

30 to 50 minutes of jogging.

One hour and 75 minutes by bike.

An hour's journey? Half an hour later.

Swim for 30 to 40 minutes.

Play tennis for 45 minutes to 1 hour.

Skipping rope 30? Forty minutes.