First, pay attention to controlling food intake at night. Many friends feel that they should treat themselves at night after a day's work, and the food will be more abundant at night. In fact, the metabolism and consumption of the human body will be slower at night. If you eat a hearty dinner at this time, such as high-fat and high-calorie food, it will increase the burden of gastrointestinal digestion and easily turn into fat accumulation.
Eat a small amount at night, eat 7 points full, choose foods with low calorie, high fiber and strong satiety, and avoid foods with high fat and high calorie.
The food mix for dinner should include the intake of staple food, protein, vegetables, fruits and healthy fat, so as to achieve a balanced diet and healthy weight loss.
Example of dinner recipes:
For example, a bowl of oatmeal+fried chicken breast 100g+ boiled cabbage heart 100g or quinoa rice 80g+ steamed fish 100g+ fried lettuce 100g or a bowl of miscellaneous cereal porridge+fried tofu 100g+ boiled broccoli/kloc.
Remember not to eat too late for dinner, it will increase the burden on the stomach, affect metabolism and lose weight.
Secondly, the choice of evening exercise is also very important. Don't do strenuous high-intensity exercise at night, just choose low-intensity exercise. Because high-intensity exercise affects sleep. It will also make you hungry after exercise. It is recommended to choose brisk walking, walking, cycling, hula hoop, skipping rope and other sports for more than 30 minutes.
Remember to add warm water after exercise, and there will be water shortage when human consumption increases during exercise.
Remember to stay up late at night to lose weight, because staying up late will reduce your basal metabolism and reduce the secretion of leptin, which can improve metabolism and promote fat burning. It is recommended to keep 7-8 hours of adequate sleep every day, which is more conducive to losing weight and maintaining good health. ?