1. Arrange three meals reasonably.
The metabolic function of the human body gradually weakens from morning till night, and the food eaten at night is more likely to lead to the accumulation of fat.
Therefore, women's dinner should be based on light food and try to reduce the amount of food they eat at dinner. Breakfast is the energy source of the day, and it is a very important meal. You must eat well.
2. Take coarse grains as the staple food.
China people are used to eating sweet white rice as the staple food, but in the process of making white rice, bran and germ rich in dietary fiber and vitamins will be ground off. So eating white rice consumes a lot of calories, but it doesn't get enough nutrition.
It is suggested that women should replace refined white rice with coarse grains such as brown rice, corn and sorghum rice, so as to intake more nutrients and dietary fiber, thus preventing constipation, colorectal cancer and cardiovascular diseases. At the same time, the calories contained in coarse grains are far lower than those contained in the same amount of white rice, which is very suitable for women who are losing weight.
3, the taste should be light
Although lettuce salad and boiled vegetables are ideal foods for dieters, if you pour a thick layer of salad dressing, minced meat and soy sauce on them, the plan to lose weight will be completely frustrated, because chemical seasonings such as oil, salt, sugar and monosodium glutamate all contain high calories.
In fact, people with heavy tastes can choose other natural plant seasonings such as onion, ginger, garlic and pepper for seasoning, which will not only make food taste more delicious, but also be more conducive to health.
4. Choose the right time to drink soup.
A bowl of hot soup after dinner is really a pleasant thing. In fact, this is why you are getting fat! Originally, the stomach is full of food, plus a bowl of hot soup, it is easy to overeat, and the soup will dilute the gastric juice and affect the normal digestion of food.
People who want to lose weight, it is best to drink a small bowl of clear soup or a cup of boiled water before meals, so as to reduce their appetite and achieve the purpose of losing weight.
5. Eat vegetables in the right way.
Many people like to save their favorite food for the last time. In fact, this will unconsciously increase your food intake, which will lead to obesity. Practice has proved that if you have favorite food, don't be polite. When you have eaten enough of your favorite food, you won't want to eat anything else.
In addition, choosing more troublesome foods to eat can also play a role in reducing food intake. The more time it takes to remove bones and pricks, the more it can delay people's eating time, the more it can satisfy people's chewing desire and make people feel full early.
6. Increase the number of chews.
Slow down the speed of eating is also a point that dieters need to pay attention to. Women who are losing weight can achieve this goal by increasing the frequency of chewing food (each bite of food 10 ~ 20 times), which can not only produce satiety in advance, but also reduce the burden on the stomach.
7. Don't force yourself to eat.
Eating only eight points full is the secret of health for many longevity people. For women who need to lose weight, eating "eight points full" is a more convenient and effective weight loss rule than counting calories.
Because if you limit your calorie intake too much, you will often give up losing weight because you are hungry. However, if you choose nutritious food to eat eight points full, you won't feel hungry, and you can naturally consume thousands of calories less every day!
8. Brush your teeth or rinse your mouth immediately after meals.
Brush your teeth or rinse your mouth immediately after eating, which can not only reduce the chance of oral diseases, but also make your mouth fresh and don't want to eat. Women who want to lose weight can prepare a set of dental appliances in the office to keep their mouth clean at any time. If it is inconvenient to brush your teeth, at least rinse your mouth.
9. Eat less snacks.
Snacks are extremely high in calories. If you really want to lose weight, you should put less snacks such as potato chips and chocolate in your mouth, especially when watching TV. Don't let snacks appear within your reach, or a movie or a series may consume amazing calories unconsciously.
10, avoid overeating.
A big meal is often more fattening than 3-4 small meals. Therefore, when women are hungry, they can selectively eat healthy snacks such as tomatoes, apples, skim milk, boiled eggs, etc., so as to avoid overeating because of excessive hunger and lead to fat accumulation.