Therefore, weight loss is generally done from two aspects: one is to control the calories of food to prevent the appearance of excess fat, and the other is to consume excess fat through exercise!
Considering the situation of students, there are restrictions:
1 During development, it is not recommended to reduce calories.
2. During the development period, men and women are separated, which obviously reduces activity and calorie consumption.
During development, endocrine changes, and sex hormones begin to secrete, while female estrogen can promote the synthesis of protein and fat.
What to eat at school depends on the canteen. . .
So in the final analysis, the most important thing is to control the calorie intake, so that the intake is
Highly recommended: eggs! Not much to say about her nutrition. In addition, 1 cooked eggs contain 80 calories (only eating protein has lower calories), but when we digest and absorb them, our intestines and stomach consume 92 calories. Therefore, eating 1 boiled egg makes our stomach feel full, but actually reduces 12 calories for us. Eating more cooked eggs is good for losing weight.
Fish is the most popular meat, and its calorie is generally around 150 calories (other meat with the same quality is generally above 200 calories), but it is very nutritious, rich in animal protein, calcium, phosphorus, vitamins A, D, B 1, B2 and other substances, which is higher than that of animal meat such as pork and chicken, and is easily digested and absorbed by human body. Fish also contains a variety of unsaturated fatty acids unique to aquatic animals, which can reduce cholesterol and triglycerides, prevent blood coagulation, and have a good effect on preventing coronary heart disease and cerebral hemorrhage. The specific data are as follows: per100g crucian carp meat contains 452kJ of calories, protein 17. 1 g, 2.7g of fat, 3.8g of carbohydrate, 0.7g of vitamin A17g of thiamine, 0.09mg of riboflavin and 2.5g of nicotinic acid.
In fact, the calories of meat after peeling and degreasing are not too high, especially chicken breast, which is the lowest among its kind. However, the fat meat in the canteen has always been more than the lean meat. You can't be greedy at this time, you must stick to it and don't eat flesh and fat.
Millet is a good choice in the staple food, and ordinary canteens will also cook some millet porridge as the staple food for breakfast and dinner. Millet contains 9.7 grams of protein per100g, which is higher than rice. The carbohydrate content is 76. 1g, which is not lower than that of rice and wheat. Generally, the content of carotene in millet is per 100g 0. 12mg, and the content of vitamin B 1 ranks first among all cereals.
Food control is above, and exercise is below.
At school, many students are 3: 0 1, so the time after returning to the dormitory at night becomes the only exercise time.
Generally speaking, running in school is no problem. If you are not afraid of the cold wind in winter, it is recommended to run five days a week and jog for more than 20 minutes every day. Indoor exercise can be skipping rope and sit-ups, both of which are commonly used methods to lose weight.
If conditions and time permit, it is best to make a plan for yourself to ensure the intake.
Supplement:
Don't be superstitious about the apple method.
Apple powder method
1 You can know how many people have been harmed by this harmful and not necessarily effective method by searching Baidu:
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Not much to say, basically everyone mentioned that it hurts the body and will rebound!
Calories and satiety alone can help you lose weight, because:
1) The calorie of an apple is generally around 55 calories, which is much less than the average staple food and meat.
2) Pectin in apples swells in water. For example, eating an apple half an hour before meals and then drinking some water will make your stomach feel full and effectively reduce your food intake afterwards.
However, even with the above two advantages, apples can't be used as a staple food to lose weight, because:
1) Only eat fruits and vegetables, not meat, resulting in insufficient intake of protein for animals. When the intake of protein is insufficient, protein, carbohydrate and fat in human body will be out of balance, and immunity, memory decline, anemia and indigestion will follow.
2) Fruits and vegetables are rich in dietary fiber. Excessive intake will accelerate the excretion of mineral nutrients in the gastrointestinal tract, leading to the loss of mineral nutrients in the body without being absorbed.
Second, don't be superstitious about drinking before bed.
1 The calorie of red wine is generally 100ml (a small cup) is about 75 calories, and the calorie of ordinary red wine with sugar in China is higher! At night, food is stored and digested in the body for the longest time. Red wine before going to bed is really a big taboo to lose weight! The calories of ordinary cheese or cheese can reach three times its mass (for example, the calories of ordinary cheese strips 1 root 12g/ root are as high as 38 calories, while the calories of ordinary rice are only about 1.5 times its mass). Eat these high-calorie foods before going to bed to absorb them. Can you not be fat?
2 "1~ 2 slices of cheese+1 small glass of red wine has only 129 calories", which is very doubtful. Their calories can be found online, and the calories of ordinary sweetened red wine in China are higher! !
There is also such a description in the original text: "With diet control, it is easier to lose weight." Why did you add this sentence? What happens if you don't control your diet? Why not make it clear? Anyone with a discerning eye will know at a glance that this diet has the function of covering up each other.
Third, don't try to subtract 12% from12 days.
1 If the body fat of women can't reach the necessary level of 17%, it will delay or stop sexual development, showing amenorrhea and ovulation stop.
Don't eat meat food, resulting in insufficient intake of protein in animals. When the intake of protein is insufficient, protein, carbohydrate and fat in human body will be out of balance, and immunity, memory decline, anemia and indigestion will follow.
Don't think that eating fruits and vegetables is necessarily good for your health. Fruits and vegetables are rich in dietary fiber. Excessive intake will accelerate the excretion of mineral nutrients in the gastrointestinal tract, leading to the loss of mineral nutrients in the body without being absorbed.
Don't believe in eating whole eggs.
It is said to be the method of eight or nine eggs a day. Anyone with a little medical knowledge knows that protein needs a kidney to decompose, and it is best not to have more than two eggs a day. According to the amount of eight or nine eggs a day, the kidneys will fail soon!
Fifth, don't drink tea after meals to lose weight.
1 that's not to lose weight, but to dilute gastric acid with tea, which objectively prolongs the digestion time. Long-term use will increase the burden on the stomach and cause indigestion.
The normal digestion time of people is 2-4 hours after eating. Drinking tea has lengthened the digestion time. At this time, coupled with exercise, blood flows to other parts, which will aggravate indigestion.
In addition, the fruit and milk diet I learned is like this (zt from /share/view.htm? itemId=55):
Breakfast:
Whole wheat toast 1 slice
Skim milk 1 cup (200ml/cup)
Cucumber1(80g/root cucumber)
Boiled egg white 1 serving
Lunch:
Skim-free yogurt 1 cup (100g/cup)
Tomato1(24g/tomato)
Whole wheat bread 1 slice
Dinner:
Cucumber1(80g/root cucumber)
Tomato1(24g/tomato)
Banana 1(2 14g/ root)
Dim sum:
Exercise:
Running (8 km/h) for 30 minutes
Handstand 10 minutes
According to his calories, it can be said that this is a quick way to lose weight, but it can't be used for a long time. There are many reasons, for example, protein and starchy foods in breakfast need to be digested by gastric juice with different acidity, which objectively increases the digestive burden of the stomach; Another example is that the heat is too low to maintain the basic needs of the developing population; Third, there is no fat intake at all. If it is used for a long time, if the body fat is insufficient (for example, women can't reach the necessary level of 17%), the body will have adverse reactions, such as amenorrhea and ovulation stop in women.
References:
Calorie calculation and planning tools come from www.boohee.com, and the * * * Enjoy Center also has a weight loss plan that can be used directly.